Pre-Workout Protein Shake Builds More Muscle

Why You Should Have Your Nutrition Shake Before Your Workout.

Consuming a protein-  and carbohydrate-containing nutrition shake before your workout may be more effective at building muscle than when the same drink is consumed immediately following exercise, according to a new study published in the American Journal of Physiology: Endocrinology and Metabolism.

In the study, researchers from the University of Texas tested the effects of a protein- and carb-containing shake taken immediately before exercise and immediately after exercise. 

"Results indicated that the response of net muscle protein synthesis to consumption of an essential amino acid and carbohydrate shake immediately before resistance exercise is greater than when the shake is consumed after exercise, primarily because of an increase in muscle protein synthesis as a result of increased delivery of amino acids..." write the researchers.

What This Means to You: This isn't to say you should abandon post-workout protein and carbohydrate nutrition. There's still plenty of research supporting its glycogen-replenishing and protein-synthesis-increasing effects. Still, it might be a good idea to begin taking in about 20 grams of protein and carbs, respectively, immediately before resistance training for optimal muscle-building effects

Step Your Protein Game Up with Monster Mix

The protein powder market is flooded with products that promise lean muscle gain and increased strength. However, when you begin using these protein powders for weight gain, you realize they offer nothing more than a large amount of calories, low levels of protein and little nutritional value. Even worse, you experience an increase in body fat instead of lean muscle mass.

To help combat this problem in the market, TeamANR has scientifically developed Monster Mix to help bodybuilders and other fitness enthusiasts achieve the muscle growth they want. Monster Mix is an anabolic protein powder that uses natural ingredients like tongkat ali, creatine, rhodiola rosea extract and more to create a protein synthesis that is not found elsewhere on the market. 

Benefits of this natural bodybuilding supplement include improved recoverability, increase muscle hypertrophy and testosterone levels, and finally, a rise in human growth hormone levels. Most importantly, Monster Mix helps you achieve lean muscle growth quickly. 

Monster Mix is the best muscle gain supplement on the market. It combines 17 bodybuilding supplements into one high-powered formula. See what kind of difference Monster Mix makes for you in the gym. 

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Why Bodybuilders Love Sweet Potatos

Sweet Potatoes,  Another Staple of  Pro Bodybuilder's Diets.

Here's what you need to know...

Sweet potatoes have been around for a long time. In fact, they were discovered growing in Indian gardens in Louisiana in 1540. Sweet potatoes were popular with the Incas of Peru and the Mayas of Central America, and residents of South America, the Caribbean and South Pacific have been enjoying the sweet and tasty spud for centuries.

And with good reason.

Sweet potatoes are full of cancer-fighting carotenoids... one cup has more the six times the recommended amount of beta-carotene and vitamin C. They are a reasonable source of Vitamin B-6, and they contain 50 milligrams of calcium per serving. Plus, with almost half the carbs of baked potatoes, they're a wonderful low-carb alternative. In addition to all this, one 4-ounce sweet potato has only 120 calories when eaten in its own skin, with 3 grams of fiber and practically no fat. 

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One-Set Workouts Build Muscle Fast

Are You Pressed For Time In The Gym? 

Well then you'll find this study particularly interesting...

Dr. Chris Hass and colleagues from the University of Florida recently found that increasing training volume from one set to three really didn't make much of a difference on muscle size and strength in weight-training athletes.

The researchers had 40 well-trained guys train three times a week using one or three sets for eight to 12 reps to failure. Muscle strength and percent fat and percent lean body mass were measured before and after the 13-week training period. 

"After 13 weeks of training, both groups had significantly improved their muscular strength and body composition," writes Dr. Hass. "However, there were no significant differences between groups in the improvement of muscular strength, and both groups experienced similar improvements in body composition."

The Bottom Line: The data from this study shows that single-set programs are an effective alternative to high-volume training when time is of the essence. 

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Study: Mixed Protein Powders Build More Muscle

 Mixed Protein Powders Build More Muscle

As far as the best muscle-building proteins go, slow and steady wins the race, according to a new study presented at the annual American College of Sports Medicine meeting in San Francisco. 

In the study, Dr. Richard Kreider and colleagues from Baylor University examined the effects of whey protein supplementation  fortified with casein (a slow-digesting protein) versus whey protein fortified with branched chain amino acids (BCAAs) and glutamine (fast-digesting "anabolic" amino acids) on body composition during strength-training exercise.

Results showed that a daily serving of 40 grams of whey mixed with 8 grams of casein "promoted greater gains in body mass and fat-free mass" than did a daily dose of 40 grams of of whey with 3 grams of BCAAs and 5 grams of glutamine. According to the researchers, the enhanced muscle-building effects of the casein were possibly due to the protein's "timed release" effect, allowing for a more steady and prolonged supply of amino acids to the muscles.

Bottom Line: When shopping for a meal-replacement powder, look for a protein blend that includes whey and casein. Our #1 bestselling Monster Mix formula fits this bill. Not only does it contain micro-filtered whey and casein, but also a blend of 17 other tested muscle-building nutrients. 

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How To Maximize Your Strength Gains

So, What Is The Best Training Method For Maximizing Muscle Strength? 

Ask a hundred different trainers and you'll get a hundred different answers.

Indeed, the advice we get when it comes to strength training is no more clear-cut than the IRS tax code. Fortunately, we have researchers like Professor Mark Peterson at Arizona State University to help us sort it all out.

Recently, Professor Peterson carried out a comprehensive review of 37 strength-training studies performed on competitive athletes at the collegiate or professional level in an effort to pinpoint the training method that seems to produce the best gains in muscle strength. After review the data and crunching the numbers, Professor Peterson found that the maximal strength gains are elicited among athletes who:
  • Train at a mean intensity of 85 percent of one-repetition maximum
  • Train each body part 2 days per week
  • Train at a mean volume of 8 sets per muscle group 
What This Means to You:

According to this research, if you want to maximize gains in muscle strength, you should be training heavy, training often and training with a high degree of volume. Along these lines, a sample chest workout for someone with a maximum bench press of 265 pounds might look like this:

  • Barbell bench presses: 5 sets of 5 reps with 225 pounds
  • Incline presses: 3 sets of 8 reps with 205 pounds
  • Dumbbell bench presses: 5 sets of 5 reps with 100-pound dumbbells
  • Dumbbell flyes: 3 sets of 8 reps with 50-pound dumbbells
Note: Rest 1 minute between sets. Try to increase the weight a little each week. 

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Over 200 Studies Show Creatine Works!

Studies Show Creatine Works!

If you ever wondered what the most effective supplement you can take to rapidly increase muscle size and strength, here’s your answer: Over 200 university clinical studies show creatine improves muscle size, strength, and speed, according to a review of the clinical research published in the journal Molecular and Cellular Biochemistry.

In the review, Baylor University researchers report that of the approximately 300 studies that have evaluated the potential ergogenic (performance-enhancing) value of creatine supplementation, about 70 percent (or over 200) of these studies report statistically significant results while remaining studies generally report non-significant gains in performance. No study has ever reported a statistically significant ergolytic (or performance-decreasing) effect.

For example, the researchers note that short-term creatine supplementation has been reported to improve maximal power and strength by 5 percent to 15 percent; work performance during sets of maximal effort muscle contractions by 5 percent to 15 percent; single-effort sprint performance by 1 percent to 5 percent; and work performed during repetitive sprint performance by 5 percent to 15 percent.

“Moreover,” write the researchers, “creatine supplementation during training has been reported to promote significantly greater gains in strength, fat-free mass and performance primarily of high-intensity exercise tasks.

What This Means to You: Don’t listen to the so-called experts who warn you to stay away from creatine because “more research is needed.” Over, 200 research studies have evaluated the effects of creatine supplementation and show that it works damn well.

Get 3 Times the Muscle Size & Strength of Regular Creatine

Now you can take your creatine muscle gains to a whole other level thanks to a revolutionary, new product that has 3 times the action of regular creatine — the most effective sports supplement ever discovered.

And now you can get it for as little as 99 cents a day — and super-fast results are absolutely guaranteed or your money will be promptly refunded.

This amazing new product is called Creatine Tri-Phase, and it has 3 times the action of regular creatine. In fact, it’s so much more potent…

It’s Like Comparing 100 Proof Grain Alcohol to 3.2 Beer

And that’s saying a lot considering regular creatine is pretty darn effective. And, you know the ‘effects’ we’re talking about.

Bodybuilders who are striving for increased strength levels… incredible pumps… muscle hardness… and vascularity have called creatine one of the most effective supplements ever.

But these "effects" are a molehill to a mountain compared to the effects of Creatine Tri-Phase.

Why is Creatine Tri-Phase so much more potent than regular creatine? Because two additional compounds have been added to it. Researchers from the University of Missouri (Columbia) and the University of Colorado (Boulder) discovered that adding just the right amounts of Creatine Phosphate and Creatine Pyruvate to Creatine Monohydrate would make regular creatine…

As Obsolete as “Flip Phones”

The results you’ll get from using Creatine Tri-Phase along with your workouts will amaze you — the size, strength, ‘cuts,’ and vascularity will be nothing short of mind-boggling. And the results will happen fast. Very fast. The original creatine took 7-10 days to kick in. Creatine Tri-Phase ‘kicks in’ in as little as 3 days.

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Increase Muscle Growth 22.5% with This Simple Trick

One Simple Trick to Increase Muscle Growth By 22.5%

By simply drinking a carbohydrate-containing drink during weight-training exercise, you may be able to increase muscle growth by as much as 22.5 percent over 12 weeks, according to a study from the Department of Exercise Sciences at the University of Southern California, Los Angeles.

In the study, two groups of experienced weight trainers participated in 12 weeks of intense resistance-training exercise. Training for one group included the ingestion of a non-caloric placebo, and the other, a 6 percent carbohydrate solution, which was taken during exercise.

Weightlifting exercise coupled with ingesting the carb solution, the results showed… 

Significantly blunted the cortisol (a highly catabolic or “muscle-wasting” hormone) response during the 12 weeks of training. This is in contrast to significantly elevated cortisol levels observed in the placebo control group.

“Corresponding with the modified response patterns were differences in muscle growth,” write the researchers. Weight-training exercise with carbohydrate ingestion resulted in significantly greater gains in both type I (19.1 percent) and type II (22.5 percent) muscle-fiber area than weight training exercise alone.

Monster Mix Test Results: 94% More Strength; 5x More Muscle
LESSON: “These findings suggest that the modification of the cortisol response associated with carbohydrate ingestion can positively impact the skeletal muscle hypertrophic (growth) adaptation to weight training,” conclude the researchers.

During-workout drinks—often labeled as “intra-workout” formulas—may be beneficial for muscle growth during weight-training exercise, according to this study.

But watch out for the “sugar bombs” that are today’s most popular carbohydrate “sports drinks.” You might as well just mix up a jug of Kool-Aid. It’s basically the same thing: flavored sugar water.
Instead, look for high-quality intra-workout protein/BCAA drink mixes that include quality carbs, not sugar.

Personally, I like to sip on’s Monster Mix All-in-One Protein Formula during my workouts. Monster Mix offers high-quality carbs, zero sugar, along with microfiltered whey, BCAAs, and numerous other tested muscle-building compounds. You can learn more at and save 20% off your total order by using Coupon Code: MONSTER20