Food supplements can be very expensive. Whey protein powders are all the rage. They're made from milk, are easily digestible, and hit the bloodstream very quickly.
However, they are fairly expensive.
For the guy or gal who wants to build quality, lean muscle mass, the typical guideline is to take in at least 1 gram of protein per pound of body weight, preferably 1-1/2 to 2 grams in a mass-building or bulking up phase. Without breaking the bank (and all the banks seem to be broken right now, yes?), you can consume this much protein only by consuming a ton of milk (see these two articles, “Gallon of Milk a Day” program and GOMAD), beef, poultry, fish and… …the incredible, edible EGG.
Eggs are a complete protein, containing all the “essential” amino acids, and provide about 6 grams per egg. As far as food goes, eggs offer the highest “biological value” protein there is (this is a fancy way of saying that the protein is easily assimilated by the body). In short, eggs are a MUST HAVE menu item! Especially if you're laying off on the expensive supplements. But how do you eat enough eggs to make a difference? Hard boil them.
Now, you can eat these just as they are (without the shell, of course) or you can add them to virtually anything, like salads, sandwiches, and as additions to your meals and snacks.
If you're trying to add weight, eat them whole and eat 2 eggs with every snack. That will get you 6 eggs a day, or an extra 36 grams of protein per day.
This, in effect, replaces about one protein shake a day.
Of course, your snacks ought to add up to between 20 and 30 grams of protein (depending on body weight), so you'll have to supplement with milk. Lots of it!
In fact, to get to 20 grams per snack, you'll have to eat 2 eggs plus one 8-ounce glass of milk.
All other things being equal, you can replace 3/4 of a cup of milk with each egg while on the GOMAD program. Which means that you can really cut back on your milk consumption! (This is a good thing, for the most part.)
Alternatively, you can keep drinking your gallon of milk a day PLUS the eggs and you'll gain more weight than ever before. If you do spring for some whey protein powder, you'll be even farther ahead of the pack.
In the “old days,” trainers like Vince Gironda prescribed dozens of eggs a day for his pupils during their mass-building phases (3 to 6 weeks at a time, tops, plus every 4th day, go to a regular diet — see Cycling for more information on this important concept). Eggs seem to have an extraordinary anabolic effect on the body, increasing growth hormone production, and driving your gains like crazy. A few notes:
I do believe you can make serious gains without supplements. However, like anabolic steroids, you can “get there” faster with supplements.
Look, I know how hard it is to build muscle. Trust me when I tell you it took me 20+ years to figure it out. But once I did--BAM!--muscle appeared almost overnight. Give me your email address and I'll send you the keys.
Discover how including just one simple (and inexpensive) supplement can revolutionize your muscle-building efforts.