The Best Protein Supplement to Build Muscle – The Forgotten Protein

Most of us trying to pack on slabs of muscle know the importance of feeding our muscles with protein at regular intervals (and if you didn’t know…good morning! 😀 ) but a question I get asked frequently is “What is the best protein supplement to build muscle, Altug?”

It seems that we’ve all been bowing down to Whey as the best protein supplement to build muscle since..well..forever! It makes sense – I mean whey protein has the highest bioavailability of any protein source and the highest yield of all of the amino acids to help our muscles recover and more importantly, GROW!

But this has left a VERY important protein for muscle building in the dark as a result – This protein is CASEIN!

Why Casein Protein?

“Why not?” is a better question! Why wouldn’t you want a nice slow releasing protein that gradually nourishes your muscles with protein over the course of a few hours? I don’t know about you but I don’t like getting out of bed to eat every 3 hours just to keep my muscles happy! (I get wound up just having to getting up in the middle of the night to go for a pee let alone food!)

Casein is the next best thing! It provides a steady release to your muscles while you catch those all important ZZZ’s! (Waking up in the middle of the night is counterproductive to your growth hormone levels anyway, which peak in a deep sleep..GH also helps your body to recover and build muscles!)

The great news is that studies have shown that Casein can keep amino acids (protein) slowly releasing into your bloodstream for up to 7 hours! That’s a good night’s sleep right there!

Casein vs Whey

Comparing the two initially may seem foolish – Whey has a higher bioavailability which means more of the protein can be used by your muscles for repair.  However, the body uses this protein quicker than you can say “muscles please!” (ok maybe not quite THAT fast 😉 but you catch my drift.

So why would you take this before bed? Or at any other time in the day when you would rather have a sustained release of protein to your muscles? Not to mention there are now talks that whey protein actually causes a spike in insulin..something you don’t particular want during the day (not a huge spike anyway).

So Casein, which is derived from milk (Around 80% of milk is Casein protein!) for me is looking like a surprise winner here.

Now there is a time when our muscles SCREAM at us if we don’t give them access to protein quickly (I spoil mine, I really do!)  and that is straight after a workout.

You should know this already but a quick lesson in what happens when you train with weights with any kind of intensity – You create micro-tears in your muscles and empty out the muscles protein and glycogen (energy) stores. Your MOST important meal of the day (yes, more important than breakfast but ALL meals are important for muscle building!) will be your post-workout shake which MUST consist of fast acting whey protein isolate (preferably, but concentrate will do also) and a high amount of fast releasing carbs (we’ll talk about types of carbs on a whole new post).

This is the situation when whey is the best protein supplement to build muscle.

At all other times, I’ve started using Casein where I wasn’t before. Incidently, since I’ve started replacing whey with Casein I’m the biggest I’ve ever been. Coincidence? Maybe, but I’m positive the extra muscle is being built while my muscles get smothered with protein while they sleep!


Ultimately, my supplement cupboard now consists of both whey protein for my all-important post-workout shake and now Casein for the rest of the day.

This is what I recommend you do as well to keep your muscles getting an optimal stream of protein all day long..and therefore giving yourself the best chance to grow.

On a final note, whilst they’re both as important for different reasons the best protein supplement to build muscle for me is Casein – Simply for the fact that it should be the protein supplement of choice for most of the day (when you’re not consuming whole food of course and apart from post-workout) but both should be in your supplement cupboard!

The Diet Solution Program Review – A Solution or a Scam?

the diet solution program reviewSo, as you’ve landed on this page I see you’re looking for The Diet Solution Program review.

Let me just be frank with you straight away, in my reviews I cut through all of the rubbish you may have heard about products online so far.

Truth is, good luck finding an honest, unbiased review online these days. The only thing people are interested in is promoting bogus products that make the reviewer big commisions when you buy the product.

My reviews will ALWAYS be beneficial, honest and help you to make up your mind about a certain program. In this case, The Diet Solution Program review.

So without any more waiting, let me tell you how it is with The Diet Solution Program.

What is The Diet Solution Program?

The diet solution program is a program written by Isabel De Los Rios who has made astounding losses in fat and transformed her body. To be quite honest, I thought from the sales page that it would be another fad diet and anybody who knows me knows how much I hate fad diets! Maybe I’m just too much of a skeptic..(you kinda need to be online)

Click here if you want to skip the diet solution program review and check it out now

At the moment, this program actually sits at number 1 in the health and fitness category at Clickbank – Which makes it the highest selling diet program online. Pretty impressive but to me all that could mean is that there are a lot of people promoting and advertising the product. (Again, the skeptic in me – I’ve seen too many crap diet programs!)

Well, anyway the curiosity got the better of me and an initial test I always perform to see whether a company is confident in their product is email the owner. I emailed Isabel and gave her my website and proved to her that I owned it. I then asked if she would be willing to let me review The Diet Solution and post it up on my website..To my surprise, she got back to me within 48 hours and said she’d love for me to review it and sent the program over to me.

You should have seen the surprise on my face – This showed me that she was pretty confident in her program so I got straight to work in picking apart the information.

So before I continue, you can see I’ve actually accessed this program so I’m not about to spout a bunch of B.S to you. My reputation is worth more than that. So let’s take a look in detail at the program.

What Do You Get?

Well, once you buy the program you’re taken to your membership page where you get access to an impressive 10 E-books on various nutrition topics such as diet plans, recipes and the main theory book – you can get started right away.

The Main Ebook – The Diet Solution Program Review

Ok so I started off with the main book and it was a whooping 102 pages long. It’s split into 2 parts with 16 chapters altogether.

The Positives :

  • VERY detailed book – It leaves nothing to the imagination. You can tell Isabel is well into her job as a nutritionist.
  • Isobel talks about things like Metabolism types, how foods effect individuals etc It’s very individualised and if
  • you can’t lose weight based on her advice you’re doing something seriously wrong
  • You are actually allowed to eat! I was worried this book would be another fad diet but it turned out it isn’t you’ll be glad to know.

The Bad :

  • Sometimes Isabel goes into too much detail. Some things didn’t need to be in there and I would consider certain pages in the book to be “fluff”
  • She recommends EVERYTHING organic. This won’t be possible for some people due to cost/availability. However, she does offer ways around this so fair play to her

Click Here to Visit the Diet Solution Website Now

What About the Other Books?

Basically all of the other books are branches off of the main ebook. Here is a short review of each one.the diet solution review

Quick Start Guide – This book is pretty good and gives you the option to skip the main manual to get started straight away (although I’d recommend reading the full might learn something new)

14 Days to a Sexy Body – A short guide to dropping quick weight in 14 days. I don’t like the title of this’s misleading and somebody extremely overweight isn’t going to have a sexy body in 14 days no matter how you spin it. The guide gives a 2 week low calorie meal plan and explains why it works. Content is good but the title is not.

Metabolism Type Test – An important book! This is what Isabel talks about in the main book and you need to do this to make sure you know your metabolism type and achieve success. This is crucial to your success.

Success Journal – Literally that..a journal where you keep tabs on yourself. A motivational tool. It is what it is – A journal..I don’t really have an opinion on it

Recipes – Now we’re getting to the books I would start to call “bonuses”. This is a book of fun recipes to keep your eating habits fun. Some good idea’s in here

Meal Plans – Handy if you want to follow plans already done for you rather than construct your own

Food Shopping Guide – Another non-essential book I’d call a “bonus”. Good advice for finding the foods you need but again nothing essential here.

Top 10 Nutrition Mistakes Keeping You Fat – Quite an eye-opener this book. Could be some things you know or you could learn something new.

7 Day Back Pain Cure – This was an extra bonus that I didn’t take a peek at as it was nothing to do with the diet solution. But those who suffer from back pain may find it useful

So there you have it! The Diet Solution Program review…but how does it fare overall?

The Diet Solution Program Review Overall Verdict

I enjoyed reading this book and it is VERY detailed. Even though the book is written for the masses, it helps you to individualise everything for your personal success. I found that most impressive. If you can’t lose weight after reading this you either didn’t follow the program or you need to visit the doctor to get your thyroid checked! (Don’t ask me how fast you can lose the weight on this program – That part is up to you and I’m not into hype but 1-2lbs of fat a week is feasable and safe.)

The biggest surprise for me was that it doesn’t taboo any foods or get users to follow a strict single track diet. It acknowledges that everybody has a different body type and therefore this will work for everyone.

On the flip side, I thought the main ebook contained a lot of filler especially when isabel explains the foods to avoid etc. Sometimes she goes into “storytelling” mode and I’d rather it was kept more short and to the point.

The other small gripe I have is that it should have contained some exercise information too, which is almost as important as nutrition for losing weight from fat and retaining your muscle tissue. However, I understand that exercise isn’t her field so we can’t have it all.

If you did want a program that covers nutrition AND exercise in great depth then I’d opt for The Truth About Abs by Mike Geary instead (Although his nutrition section is less detailed than The Diet Solution..but I’d recommend it if you want more simplified instructions rather than scientific speak. Depends on your preference – You’ll lose weight with either program if you follow their instructions)

This doesn’t really detract from a great program though and as far as a dieting program goes, this one definitely earns its spot as the best selling diet program online.

I hope that you’ve found my The Diet Solution Program review useful and that it genuinely helped you make your mind up about whether to purchase or not.

If You Want to Get Started with The Diet Solution Program now and Start Losing Weight Today Click Here

Facts About Vitamins

There are many interesting facts about vitamins – For example, It is a fact and common knowledge that vitamins are an essential part to being a healthy human being but there are also some more interesting and detailed facts about vitamins.

Our usual intake of these micronutrients are through unrefined foods (like fruits and vegetables) ; However, we can also get the nutrients from external sources – vitamin supplements. So, why would you need to understand the importance of these great vitamins?

facts about vitaminsI will give you a simple answer – Because, without vitamins, your body would cease to function properly.

Inside your body there are thousands and thousands of processes and chemical reactions taking place to keep you healthy, keep your energy levels up etc I could go on and on.

If you are deficient in just one vitamin (most of us are!), you could stop thousands of important processes from taking place within your body. We really are what we eat!

There are 2 types of vitamins – Fat soluble vitamins and water soluble ones.

The difference between the two types is that the fat soluble vitamins are more readily stored in your body so if you are getting too much of these fat soluble vitamins, you’re more likely to overdose and see signs of toxicity.

Water soluble vitamins are more easily excreted when we urinate. This doesn’t mean we can’t overdose – just that it is harder to. So always be aware of the upper consumption limit of vitamins. (This is different to the guideline daily amount)

facts about vitaminsHere are some common facts about vitamins that are fat soluble :

Vitamin D: This vitamin will help you maintain and grow your bones. It also contributes to your strong teeth. You wouldn’t want dentures at an early age would you? Cereal, egg yolks, fish, and milk are common foods that will give you the vitamin d you need.

Vitamin K: Ever have a cut and in a few minutes it begins to clot and stop bleeding? That is the Vitamin K in your blood. It acts as a glue for wounds. Soybean oil, milk, vegetables, and yogurt can provide the Vitamin K you will need to clot your blood.

Vitamin E: One of the hardest working vitamins in the human body. It maintains the cell tissues of your eyes, liver, and skin. It also prevents your lungs from collapsing from air pollution. Seeds, nuts, sardines, and egg yolks are a few of the foods that will give you Vitamin E.

Vitamin A: Helps with vision (remember when your parents told you to eat your carrots?), growth of bones, our reproductive system and cell division.

The rest of the Vitamins are water soluble – Here are some common facts about vitamins that are water soluble

Vitamins B Complex (1,2,3,5,6,7,9 and 12) :

The reason there are so many B vitamins is because most of them were re-classified. Ever wondered why there is such a big gap between Vitamin E and K?

Whatever happened to Vitamins F,G,H,I,J etc?

Well, they were re-classified as the many different B Vitamins because they had such a close relationship to the Vitamin B. So vitamin B became a “complex”.

You may have noticed that B vitamin products sold are normally called a Vitamin B complex and now you know why! One of many interesting facts about vitamins.

The benefits of a Vitamin B complex are many – They range from increased energy levels, improved mood and maintenance of healthy skin, hair and eyes.

Being deficient in this vitamin complex will have the opposing side effects – I.e : Low energy levels, depression, dermatitis of the skin etc

Vitamin C : Probably the most well known Vitamin around – Vitamin C is used for many hundreds of metabolic processes in the body including tissue growth and repair, proper function of your body’s cells and helps with healing of wounds.

Deficiencies include low bone density, bleeding gums due to fragile blood capillaries and a decrease in the strength of your immune system putting you at a higher risk of catching colds.

Vitamin C can be found in most fruits and vegetables!

I hope that these facts about vitamins have helped you to understand the importance of having enough vitamins in your diet.

They have become doubly important recently due to increased pollution in our body’s from the environment and the artificial chemicals found in our foods. More importantly most packaged foods you buy from the supermarket have been refined (stripped of their vitamins!).

If you’re an exerciser, then a multivitamin supplement is crucial as your body will be using many more vitamins than the average joe due to your workouts!

You can find the Best Multi Vitamins in our online supplements store at a discount price – up to 50% off of the high street!

Thanks for reading


Although vitamins are important to maintain health, Antioxidants are just as important to fight off free radicals and keep us looking and feeling healthy
If you’ve finished reading about facts about vitamins, you might be interested in reading Antioxidants Facts here

Muscle Building Supplements – Which Are The Most Effective? Part 2

In the last article we looked at supplements that were either essential for optimal muscle growth or were at least a worthy option for gaining mass. In part 2 we continue to look at more muscle building supplements..

muscle building supplementsAgain, I want you to remember that these are still just supplements which means that they are in ‘addition to’, not ‘instead of’, your day to day nutrition and training. They won’t fill in the gaps if you aren’t living the lifestyle required to build muscle fast.

So with that in mind, let’s look at the first supplement in part 2…


ZMA is a vitamin and mineral formula used to increase your testosterone levels naturally. The vitamin and mineral formula used in ZMA is zinc monomethionine and magnesium apartate (a more absorbable form than you’d normally find in your standard zinc and magnesium supplements). Most research shows that people training to build muscle fast will be deficient in both of these minerals!

Taking a multivitamin and mineral formula is normally not enough because when the minerals are taken together they compete against each other for absorption. Supplemental ZMA will give a typical ratio of Zinc (30mg), magnesium (450mg) and vitamin B6 (11mg) that is perfect for maximum absorption.

Take ZMA just before bedtime on an empty stomach. Users and studies have also reported this supplement to have a beneficial effect on your sleep!

VERDICT = Worth a go. An increase in testosterone is always desirable to help build muscle fast. Try it and see how it works for you. If it doesn’t do much for you then no biggie – It’s cheap enough that you won’t lose sleep over it (excuse the pun!).

Purchase a ZMA Supplement for up to 50% off in our Online Store! From $11.69!


Stands for ‘Essential Fatty Acids’. Essential Fatty Acids are responsible for a number of benefits within the body including :-

  • Regulating insulin release
  • Regulates your mood
  • Regulate cholesterol levels
  • Helps to regulate inflammation (Great for preventing aches and pains in heavy lifters)
  • Increases Metabolism
  • Optimal nerve function
  • These are just some of the benefits of EFA’s. They consist of Omega 3 and Omega 6 essential fatty acids. Ready for another fitness industry information conflict? There are different views about what the ideal ratio of Omega 3’s to Omega 6’s that you should be consuming is to get the perfect balance of EFAs. You can get both sources from either seeds, oils, foods or muscle building supplements.

    muscle building supplements efa'sVERDICT = EFA’s are essential to your diet but not necessarily an essential ‘supplement’. If you’re a regular oily fish eater you should be ok. Similarly if you would prefer, you can buy seeds such as flax, sunflower, sesame etc and sprinkle them on to your cereal in the morning. Or if you prefer salads, buy the oils and drizzle a little bit on top.

    The options are endless but if you really are struggling to get enough, then you can purchase EFA’s cheaply in various capsule forms as muscle building supplements – We carry some of the best fish oil supplements in our online supplements store.

    Weight Gainer

    muscle building supplements weight gainerMost people use weight gainer in the hopes that they will add more quality calories to their diet which in turn will lead to more muscle mass. Although this works in theory, most weight gainers contain ingredients that aren’t of the best quality.

    Normally consisting of simple sugars and low quality protein (there are a couple of exceptions to the rule), weight gainers are generally a sure fire way to gain excessive fat if taken at the wrong times.

    VERDICT = The only use I see for the weight gainers you can buy in supplement stores is for post workout nutrition due to the simple sugar content. Even then you can make your own weight gainer that contains better quality ingredients, is far better tasting and for the fraction of the cost that the supplement companies are charging.

    In fact, if you make your own, you can make it with ingredients perfectly suited for whatever time of day it is (complex carbs like porridge oats during the day or simple sugars like Dextrose after a training session). The options are limitless for what you can use in your weight gainer. Some examples include oats, whey protein, dextrose, peanut butter and even ice cream! (only if you’re bulking 😉 ). Not one of the essential weight lifting supplements – but you should most definitely make your own!

    If you still want to purchase the best weight gainers, you can do so for up to 50% off in our Online Store! From $22.95!


    Is short for ‘Branch Chain Amino Acids’ – Proteins are made up of smaller blocks called amino acids. Amino’s come in 2 types : essential and non-essential. Essential amino acids can’t be made by the body so we need to consume these in our diets. BCAA’s are made up of 3 essential amino acids (leucine, isoleucine and valine).

    These are the amino acids that are broken down during stressful exercise and are therefore recommended to be ingested during and/or after your workouts to stop the catabolic process (muscle wasting). To add to this, they may also increase protein synthesis which aids in building lean muscle tissue!

    VERDICT = Sounds awesome in theory but I didn’t get a whole lot from them. Some would argue that these are essential muscle building supplements and others would argue that they’re optional. The same trend is seen in studies. So again, this supplement is left out there for you to try for yourself and see what it does for you in conjunction with a good diet and the proper training. Another thing to consider is that they are also quite pricey.
    If you want to give them a try we carry the best amino acids for up to 50% off in our Online Store

    That concludes part 2 of the best muscle building supplements. I was going to leave it there but have decided to add a conclusive third part in which I am going to put all of the muscle building supplements together into various stacks depending on your situation and training phase.

    Look out for Part 3 and keep kickin’ a$% in the gym!

    Thanks for reading

    Your friend and coach


    About the Author:

    altug kop - build muscle fastAltug is the owner of

    Having formerly been a stick thin, skinny guy AND a chubby teen – He now helps people on a daily basis to achieve their life long fitness goals and lead a healthier, more fulfilled lifestyle.

    Altug currently works full time in a London Gym as a Fitness Manager with an Advanced Level 3 Fitness Professional qualification amongst many others.

    Contact Me Here

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