Karina Baymiller Steak

Many weightlifters love steak as a protein source, and Karina Baymiller is no exception, naming this her top pick. "I love all forms of protein, but when it comes down to it, the flavor-to-protein ratio of steak is unbeatable," she says. K-Bay's favorite cuts are flank and sirloin steak.

Steak is an excellent source of lean protein, and it packs a powerful dose of iron. It helps working bodies fend off fatigue during exercise—which can occur in people who begin to suffer from anemia, a condition in which you don't have enough healthy red blood cells to carry adequate oxygen to tissues. Every 4 ounces of top sirloin steak comes with 2.1 milligrams of iron, which puts a nice dent in the daily recommendation of 8 mg per day for men and 18 mg per day for women.

Steak provides plenty of B vitamins too. That 4-oz serving gives you 44 percent of your daily niacin intake, 35 percent of your vitamin B6 intake, and 33 percent of your vitamin B12.

If you opt for grass-fed beef, ingest a generous dose of omega-3 fatty acids, something many people lack in adequate amounts. Those fatty acids may help boost insulin sensitivity, improve mental health, and fight inflammation.

A 4-oz steak also supplies a good dose of zinc, providing 37 percent of your daily needs. What's more, zinc may offer metabolic and immune system help.

Craig Capurso Cor-Performance Whey

When it's time to get his protein powder, Craig Capurso reaches for Cor Whey Peanut Butter Marshmallow. "I'm a lover of all things peanut butter, so this plays right into my obsession," he says, laughing.

Maximizing the response to your gym efforts is no joke, though. Whey is a fast-digesting protein powder, which helps to initiate protein synthesis at a much faster rate, allowing for greater growth and recovery following your workouts. Cor-Performance Whey comes complete with added digestive enzymes to help accelerate the breakdown of food and support the proper uptake of nutrients.

Craig likes this product's macronutrient ratio: 25 grams of protein per scoop, only 1.5 g of fat, and 3 g per serving of carbohydrates, only one of which is sugar. Craig's go-to supplement also provides 20 percent of your daily calcium needs. This is particularly helpful for those who don't regularly eat a lot of dairy.

Colton Leonard Venison

Colton Leonard can haul a deer from a forest without much strain, so it stands to reason that venison is his favorite protein source. "I really like venison, especially deer meat," he explains, "And, being a Texas boy, I do enjoy the occasional hunt to stock the freezer for a year or so of high-quality meat."

Venison is far leaner than regular beef; sometimes it's even leaner than chicken. "With just 6 ounces, you can get almost 50 grams of protein and fewer than 6 grams of fat," says Colton. Venison also contains less saturated fat and cholesterol than beef, but just as much protein as any other source."

Venison can be found in a number of different forms: dried jerky, burgers, or cuts of steak. It brings versatility to any diet plan.

On the micronutrient side of things, venison offers a powerful dose of iron, providing 3.3 mg per 4-oz serving. Beef, known for its high iron content, has 2.1 mg. Venison is also a rich source of B vitamins and will provide 37 percent of your daily need of niacin, 24 percent of your daily intake of riboflavin, and 15 percent of your intake of thiamin.

Jen Jewell Cor-Performance Whey

"I love my grilled chicken breasts and egg white omelets, but my top choice is Cellucor Cor-Performance whey because of convenience," says Jen Jewell. That's particularly handy when Jen travels, which is a regular occurrence these days. "It doesn't require a refrigerator or anything to store it or keep it cool, so it's the perfect option for protein on the go."

She also loves the fast digestion and versatility. "I've added scoops of protein to my coffee on the go, and just yesterday morning in an airport, I added hot water to dry oats and stirred that up and then added a scoop of protein. It was a healthy breakfast during my layover."

Takeaway

As you make your protein choices in your personal diet plan, be sure to consider protein powder, steak and venison! Meeting your protein needs will always be priority one; after that, get a variety of high-quality sources. For your gains, protein will be of paramount importance.

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Vanilla Caramel Protein Crepe

Move aside, pancakes! Your thinner and more hip cousin has just arrived. This recipe will get you excited to whip up an easy-breezy, protein-smothered crepe and then proceed to dress it with copious amounts of any toppings you wish—bananas, peanut butter, Nutella, strawberries, or even savory items like ham.
Holy crepe, Batman!
Ingredients
  • 2 Egg Whites
  • 1 cup Almond Milk
  • 2/3 cup ground Oats
  • 1 pinch Salt
  • 1 1/2 tsp Coconut Oil
  • 2 scoops BPI Vanilla Caramel Whey-HD
Directions
  1. In a blender, combine egg whites, almond milk, oats, protein powder, salt and coconut oil. Process until smooth, cover, and refrigerate for 1 hour .
  2. Heat skillet over medium heat and spray with Pam. Pour 1/4 cup of crepe batter into skillet, tilting to completely coat the surface. Cook for 2-5 minutes, turning once, until golden. Repeat with remaining batter.
  3. Top the crepe with 1 tablespoon of Nutella and 1/2 sliced banana, and roll.

Protein Mini-Bites

Quite frankly, these round, bite-sized chompers filled with chocolate and almond butter will grant you the powers to hit incredible PRs on your squat day. 'Nuff said.
Ingredients
  • 1 cup rolled Oats
  • 1/2 cup Dark Chocolate Chips
  • 1/2 cup Almond Butter
  • 1/3 cup Honey
  • 1/2 cup Coconut and Dark Chocolate Chia Flax Blend
  • 1 tsp Vanilla
  • 3 scoops BPI Chocolate Cookie Whey-HD
Directions
  1. Combine all ingredients in a large bowl until fully incorporated.
  2. Using a melon-baller, scoop balls from mix and drop onto baking sheet.
  3. Place sheet in refrigerator for 2-3 hours.

Popeye's Protein Shake

No one cannot deny the swoll-ness of Popeye, the 1920s naval icon! Soak up some serious nutrition and energy from this shake; it combines spinach, good saturated fats, a trio of delicious fruits, sweet honey, and a huge hit of protein. Even the ol' sailor man himself will grow spinach-green with envy!
Ingredients
  • 2 cups Raw Baby Spinach
  • 1 cup Coconut Milk
  • 1/2 cup frozen Pineapple
  • 1/2 cup frozen Blueberries
  • 1/4 cup frozen Banana
  • 2 scoops BPI Vanilla Caramel Whey-HD
  • 2 tbsp Raw Honey
Directions
  1. Add spinach, coconut milk, and BPI whey to blender. Mix until smooth, then slowly add in frozen fruit and honey.
  2. Serve cold and enjoy! 

"Getting Siggy With It" Frosting 

This frosting is infused with so much protein and flavor that one taste will make you get down and jiggy with it. Use this frosting to top cupcakes, muffins, and fruit, or you can just eat it straight up. No judgment here.
Ingredients
  • 8 oz Siggi's Vanilla Icelandic Yogurt (14 grams protein per 5.3 oz)
  • 3 tbsp Peanut Butter
  • 2 tbsp Low fat Cream Cheese
  • 2 tsp Vanilla
  • 2 tbsp Maple Cinnamon Agave
  • 3 scoops BPI Vanilla Caramel Whey-HD
Directions
  1. Add Siggi's yogurt and peanut butter to medium-sized bowl.
  2. If you have a mixer, mix on medium speed for 1 minute. Otherwise, rev up your forearm muscle for some serious mixing.
  3. Add in cream cheese and agave syrup and mix for 2 minutes. Add in vanilla and BPI whey and beat until smooth. 

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Up The Carbs

Studies have shown that carbohydrates are what influence levels of leptin, a hormone that plays a major role in hunger and satiety. When leptin is low, your stomach will growl and you'll get that familiar hungry feeling. Eat a macro-filled meal, and leptin levels will rise, turning off the growling and contributing to making you feel full. It's the rise of insulin and/or glucose in the blood that drives up leptin levels previously suppressed by low-carb dieting. On your cheat day, it's critical that a low-carb dieter's extra calories come primarily from carbs. A standard low-carb diet allows for roughly 0.5 gram of carbs per pound of bodyweight or less. On your cheat day, increase that all the way to 2 grams of carbs per pound. 

Watch The Fat

Eating lower-fat carbs on cheat days ensures their speedy digestion. Fat slows carb digestion, and since insulin is key to raising leptin levels, you want as big an insulin boost as possible. And, since you're taking in so many carbs, any fat you consume likely won't be used for energy, and instead will be stored as — you guessed it — fat. 

Remember Whole Grains

Just because it's a higher carb day doesn't mean you can neglect the health benefits of eating things like oatmeal, whole-wheat bread, and brown rice. Their increased fiber content will help control hunger pangs and aide in fat loss. 

Reduce Fruit Intake

Fruit contains sugar, yes, but it's in the form of fructose, which can't be used directly by muscles. That means that when your body digests fruit, it sends fructose straight to your liver, which converts it to liver glycogen. But once the liver's glycogen levels are full, it no longer converts fructose to glycogen; it converts it to fat. On a high-carb day, you run the risk of overloading your liver with glycogen, so keep fruit intake to 3—4 servings, and eat it earlier in the day. 

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Rule #1: Focus on Protein

Consume at least 1 gram of protein per pound of bodyweight on a daily basis. Protein provides the amino acids that are used as the building blocks of muscle protein. Although the recommended daily allowance for protein is set at less than half a gram per pound of bodyweight for the typical person, research shows that athletes, especially those concerned with muscle mass and strength, need roughly double that amount. Beginners should actually try to get in about 1.5 grams of protein per pound of bodyweight per day for the first six months of working out, since this is when your muscles will respond the most rapidly to training. For the 180-pounder, this means 270 grams per day at the outset and a bare minimum of 180 grams daily thereafter.

Your protein choices should come mainly from lean animal proteins such as chicken, turkey, beef, fish, eggs and dairy. These are the most complete protein sources, meaning they provide your body with every essential amino acid, defined as those your body cannot manufacture on its own.

Rule #2: Carb Up

Eat about 2-3 grams of carbohydrates per pound of bodyweight each day. Protein is the most critical macronutrient for muscle growth, with carbohydrates a close second. Carbs are stored in your muscles as glycogen and both keep your muscles full and large and fuel them during workouts. To gain mass, the 180-pound beginner will need 360-540 grams of carbs daily.

For most meals, stick with slow-digesting carb sources such as whole grains, oatmeal, sweet potatoes, beans, fruit and vegetables. (For all other times of day, see Rule No. 7.)

Rule #3: Don't Avoid Fat

About 20%-30% of your total daily calories should come from fat. And unlike the sedentary general population who are advised to eliminate their saturated fat intake, 5%-10% of your fat calories should be saturated because higher-fat diets (particularly those higher in monounsaturated and saturated fats) appear to maintain testosterone levels better than low-fat diets. Maintaining optimal levels of testosterone, don't forget, is paramount for building muscle mass and strength and for avoiding fat gain.

Choose red meats such as steak and ground beef for your saturated fats (these also provide quality protein); avocados, mixed nuts, olive oil, olives and peanut butter for monounsaturated fats; and fatty fish (salmon, trout, catfish), flaxseed oil and walnuts as good sources of essential, omega-3 polyunsaturated fats.

 

Rule #4: Calories Count

To build muscle, consume 20 calories per pound of bodyweight per day. You must stay in a positive calorie balance (taking in more calories than you burn) to gain quality mass. If you burn more calories than you consume (a negative balance), your body will go into conservation mode and won't support new muscle growth. That's why a 180-pounder should get roughly 3,600 calories daily. Keeping Rules 1, 2, and 3 in mind, 20%-30% of these calories should come from protein, 40%-60% from carbs and 20%-30% from fat.

 

Rule #5: Eat Frequently

Eat a meal that contains quality protein and carbs every 2-3 hours to ensure a steady supply of energy and amino acids for muscle growth all day long, helping you gain mass and stay lean. The key is to keep every meal approximately the same size. If you pig out with a 1,200-calorie lunch, you'll be less likely to eat 2-3 hours later and liable to gain the wrong kind of weight, since calories in excess of what the body can process at a given time are often stored as bodyfat. Aim for at least six meals per day and shoot for eight, which for the 180-pound guy would consist of 500-600 calories per meal.

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