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Great · meal · Protein · Shakes · Supplement

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Boost · Levels · Protein · Shakes

By now you probably know that if you want to lose weight you have to make adjustments to your diet and to your exercise plan.  But what exactly do you do and why?  The main goal that you are trying to accomplish with your diet is to help you create a calorie deficit.  You have to create a calorie deficit if you want to lose weight.  There is no exception to this.  If you are interested in building muscle and getting rid of fat and not just losing weight, then equally important is to use your diet to help you support lean muscle mass growth.Without the proper amount of protein you can’t do this.  You have to feed the muscle in order for it to grow.  Muscles feed off of protein.  I believe that most people’s diets lack the amount of protein that they need to build lean muscle and are lop sided in favor of carbs and fats.Lets take a look at a balanced 2,000 calorie diet.  A balanced 2,000 calorie diet would be 40% protein, 40% carbs, and 20% fats.  That means that 800 calories or 200 grams of your diet should come from protein sources.  Also 800 calories or 200 grams of your food should be from carb sources and 400 calories or 44.44 grams of your daily diet should come from fat sources.So, from a 6oz serving of chicken breast you would get about 41 grams of protein.  Do you see now why every meal should look like chicken breast, side of broccoli & a side of corn on the cob or something?  Obviously, this is not an easy task for most people thus the importance of a protein shake.  You can use a protein shake for breakfast, as a snack, or as a meal replacement.  By eating a solid breakfast, having a protein shake for a snack, then having a lunch & dinner with some type of lean protein as its main feature you will have enough protein to support lean muscle and be eating a balanced diet for successful weight loss.

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Lose · Protein · Shakes · Weight

Whey protein shake is actually a part of having a high protein scheme. The idea is to replace a shake for a regular breakfast meal, and maybe a lunch meal as well. Moreover, the continual eating manner should not be disregarded. The shake alone is solely whey powder mixed with skim milk or soy, or even fresh water. Nowadays you can easily buy this whey powder available in different flavors already. In addition, you can as well add fruits for a distinctive taste like bananas, strawberries and blueberries completing your whey shakes. You can actually add your favorite fruits or other people prefer it with ice.

The main essential of this whey protein shake is consuming about 20 grams of protein, and this is a substantial amount of protein one meal. Moreover, it’s whey protein and it has exceptional high absorption ratio, which is some cases considered 50 percent better than the egg protein. One thing it creates the diet so potent because the exact amount and its biological value. Another thing, whey protein is low in fats as well as in carbohydrates. You can get a very small amount of calories drinking this shake, and that calories do come from the protein. Whey powder has an estimate 120 calories in every scoop, and skim milk that has 80 calories in 8 ounces. Combining both, it has an estimated 200 calories. When substituting a meal with it, you typically drink lesser calories compare to the food you will eat in a meal, and this is very useful in reducing your weight as well.

Nevertheless, whey protein shake can have other advantages also. Primarily, you will be satisfied drinking this shake. Consuming 20 grams of essential protein will compose you for some moment. Additionally, whey generates appetite-interrupting hormones in our body. This will definitely prevent anyone from being hungry. It also aid in increasing the body’s metabolism, and an active metabolism burns enough calories despite of your activity level. Remember, that an increased metabolism will result burning the calories in our body when sleeping.

Technorati Tags: About, Learning, More, Protein, Shake, Whey

About · Learning · More · Protein · Shake · Whey

Proteins can be very useful in your weight regime if you want to lose weight without sacrificing your health and active energy which is essential for your regular day to day activities. Our body has a natural mechanism through which it can synthesize carbohydrates from proteins when we are on a low carbohydrate diet. And as a staple protein, soy protein is your best bet because while being high on protein it does not have the cholesterol that is mandatory of animal protein. It is also low in fat and carbohydrates, two things detrimental to your weight regime. Soy protein shakes are the easiest way you can include soy in your diet. They are easily available and are very handy as they can be consumed anytime or anywhere.

Get the soy power

1. The ideal time for you to have your soy protein shake would be the middle of the day. Skip your lunch or have the shake along with a light and healthy snack like a fruit and your ready to work for the rest of the day. No mid-afternoon drowsiness, no lethargy, you will be brimming with energy and enthusiasm. It is ideal for light eaters. Soy protein shakes are also very easy to carry and can be consumed almost anywhere! So, have it. It also gives you that satiety effect which makes you feel full.

2. But most importantly soy protein shakes help you burn fat and decrease your body’s fat storage. It also prevents further fat from being deposited in your body. Through a particular enzyme mechanism, soy also decreases the fluctuation of insulin in your body, thus reducing your want for ‘sugary snacks’, which also helps in weight management. But you need to make sure that the meals you are taking is not high carb or high fat. A high protein, moderate carb and low fat diet is ideal when trying to lose weight. Eat fruits like apples and goji berries that are natural appetite suppressants and drink lots of water.

3. Include foods that speed up our metabolic rate together with your soy protein shake when trying to lose weight. Green tea, spinach, pepper are few things that’ll do the trick.

Soy protein shakes also increase your body’s muscle mass, thus giving you a lean shape and simultaneously burning your body fat. By increasing your body’s muscle mass, soy protein increases the basic surface area where you body fat is burnt, thus burning more fat everyday and stopping them from being deposited in adipose tissues. However soy protein shakes alone are not enough for you to lose weight and in the long run a more effective regime of exercise and healthy food along with this is required to maintain a long term weight loss.

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Protein · Shake

So why is it that so many bodybuilders take protein shakes? Well, protein is used for the production of muscles. Proteins are also used to manufacture hormones, enzymes, cellular messengers, nucleic acids, and immune-system components. Without adequate protein, our bodies can’t put together the structures that make up every cell, tissue, and organ, nor can it generate the biochemical substances needed for cardiovascular function, muscle contraction, growth, and healing. Without an adequate amount of protein our muscles wouldn’t heal up as quickly and could therefore lead to overtraining your muscle which could lead to injury.

Also, after a workout is one of the best time to get protein into the body so that the protein can be delivered to your muscles, to begin healing the “micro tears” (very small tears in the muscle tissue, caused by intense contraction of the muscle during workout) in the muscle.

Because solid food takes more time to digest and to break down the protein and send it to the muscles, it can be best to take a protein shake immediately following a workout, since protein shakes only take about 30 minutes to reach the muscle after ingestion. Definitely, we can see the advantage to taking a protein shake in this instance.

Whey protein has become a favourite supplement for those seeking to put on muscle and enhance their physiques as well as improve their health. In order to decipher which protein is best for a particular need, typically one would use a specific gauge of some sort (e.g., protein quality tests) to determine which protein to use. The most commonly used criteria to measure the quality of a protein is Biological Value (or BV for short), which is the amount of nitrogen (body protein in grams) replaceable by 100 grams of protein in the adult diet.

Proteins with the highest BV are considered by many to be the best for promoting growth, but this is an often disputed issue among scientists. However, most scientists directly involved with protein research agree that the higher the BV, the better the protein is digested, used, and retained in the body. This should equate into more lean tissue gained, all things being equal (i.e., calories, exercise choice, etc.). It is, however, a very complicated topic not given to such black and white answers.

The bottom line is, whey is a complete protein with a very high BV and this means it contains all the essential and nonessential amino acids and boasts the highest branched-chain amino acid content found in nature. The BV of whey is approximately 104, while the next highest BV is 100, for whole egg. In contrast, the BV of whole milk is 91, the BV of casein is 77, beef is 80, soy is 74, wheat is 54, and beans are 49.

Again, BV is only one criteria for proteins, and although important, people often make too big a deal of it. For example, beef has a fairly low BV but has been a staple protein for athletes (and people in general) for decades. Soy has a low BV but has other potentially useful properties. So, as a general guide to choosing proteins, BV is something to consider but should not cause people to put blinders on to other proteins.

The minimum amount of protein that you should take in for building muscle is 1 gram of protein per pound of body weight (for instance, if you weigh 200 pounds than the minimum amount of protein you should take in is 200 grams of protein for muscle growth). Any additional protein that exceeds the daily minimum for muscle gain just helps to speed up the healing process.

Even though there has been debate over a maximum amount of protein you should take in, it is my belief that it is not possible for somebody to take in too much protein, however, if you take in huge amounts of protein it is a good idea to supplement your diet with calcium and magnesium since excessive amounts of protein has been proven to deplete the amount of calcium and magnesium in the body. However, I emphasize high protein ingestion for more than one reason. Not only do muscles require the marvellous ingredient to repair and grow but also three-quarters of the solids in the body are comprised of proteins.

So now you know the benefits and how much you should take in, but the question arises, when is the best time to take protein into your body? Well, one of the times that your body is in need of it the most is immediately following a workout since your body starts to heal the muscle right after a workout, taking protein at that time will give the body the fuel it needs to heal and grow.

Following your workout it’s a good idea to take in small meals containing high protein in about three to four hour intervals, thereby providing your muscles with a constant supply of protein to help your muscles heal. It is also vital to take in a protein drink or a slow burning protein (such as cottage cheese) before you go to bed therefore providing your muscles with protein, since your body will be slowly depleted of protein as you sleep. Breakfast is a key meal as well, because your body awaits nourishment after sleeping for 8-12 hours. One of the best tips of advice I can give you though, is to eat consistently, day in and day out.

There are many company’s out there trying to over-sell their products saying they can do a lot more than what they actually can.  Starting off will be more of a trial-&-error game for you until you find what’s best for you, and what you actually see gains from.  Study all the most popular brands at length, looking at their nutrition labels, scoop sizes, the recommended daily intake, cost, etc, and weigh up your options.  Something as simple as the flavour or mix-ability may sway you to choose a more expensive supplement.  Some popular brands can be reviewd in the link below.

Check out http://www.bestproteinshakes.org.uk/protein-shake-reviews.php

 

Trev,

 

www.SprintPersonalTraining.co.uk

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About · Know · Need · Protein · Shakes

A whey protein shake is part of a high protein diet program.  The concept is to substitute a shake for your normal breakfast meal, and perhaps even your lunch meal.  Beyond that, you continue to eat in your normal, sensible manner.

The shake itself is merely whey powder blended with soy or skim milk, or even water.  The whey powder can be purchased in several different flavors.  Vanilla and chocolate are common flavors.  Beyond the protein powder and milk, you can add fruit to add additional flavor.  Strawberries, bananas and blueberries are often used in whey shakes.  You can use whatever fruit you like.  Some also choose to add ice.

The key to the whey protein shake is the 20 grams of protein.  This is a considerable amount of protein for a single meal.  In addition, it is whey protein, so it has extremely high absorption rates (in some cases 50% better absorption than egg protein).  It is the amount, and the biological usefulness, that make the diet powerful.

One fact of whey protein is that is low in carbohydrates and fats.  You get very few calories in a shake, and those that you do get come from the protein.  A scoop of whey powder has approximately 120 calories.  Skim milk has about 80 calories in 8 ounces.  Combined, the shake has approximately 200 calories.  When you replace a meal with a shake, you generally consumer fewer calories than you would eating the meal.  Reduced caloric consumption leads to weight loss.

However, a whey protein shake may have other benefits as well.  First, you’ll be satisfied with the shake.  Twenty grams of protein will fill you for some time.  Plus, whey produces appetite suppressing hormones in the body.  This prevents you from feeling hungry as well. 

Whey has also been shown to increase your metabolism.  A higher metabolism burns more calories, regardless of your activity level.  A boost metabolism will end up burning calories during sleep.

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Protein · Shake · Whey

Did you read the label on your protein shake? After comparing a dozen popular protein powders, I noticed that they vary greatly in health risks with high cholesterol, sugar and Sodium. • High cholesterol for example…the highest cholesterol I found was a whopping 155 mg per scoop in Syntha-6, which is about the same as a medium sized egg, while several others only had 2.5 mg. When asked about the high cholesterol they said that most of it was from natural sources and was the “good” cholesterol, but then added to be sure and check with your doctor before using.   So if you’re fighting cholesterol or want to avoid cholesterol problems in the future be sure to read your label. • The sugar in a protein shake is usually milk sugar and its called lactose.  It went from 4.5 gm per scoop in True Mass to 0 gm in others…  and True Mass recommends 3 scoops per serving, so you are now up to 14 gm sugar, which is the amount of lactose in a cup of milk, or about 3 1/2 teaspoons of sugar. Then ifyou follow the recommendations, you are to take this 3 or 4 times a day. This not only affects Diabetics and Hypoglycemics but also those who are Lactose Intolerant.  When True Mass was asked about being lactose intolerance, we were told that many users added an enzyme that took care of the lactose, but to talk to your doctor. • Sodium tends to increase blood pressure so if that is a concern for you, read this.  Sodium went from 160 mg per scoop in Zero Carb Isopure to 3mg in Nitro-Tech. Which meant a single serving of Zero Carb went up to 320 mg per serving. This doesn’t seem like much when you consider 1 teaspoon of salt has 2400 mg of sodium. But when an ounce of bacon also contains about 320 mg of sodium, you get a better idea of what this represents.  Then you are supposed to have several servings a day, so you really need to consider if this could be a health hazard for you!! Now the good news… protein shakes can be a good source of Calcium and Potassium. • Osteoporosis is linked to low calcium intake.  It causes brittle bones that can break just by bending over. Drinking a protein shake is an excellent way to add more calcium to your diet. Calcium runs from 600 gm per scoop in 100% Casein to as little as 9 mg in other protein powders. The only foods I could find higher in calcium were a cup of either condensed or evaporated milk….or you could eat a cup of homemade cheese sauce.  So if your family has a history of brittle bones you might want to drink a calcium rich protein shake.    • Potassium helps control your blood pressure. A deficiency causes muscle cramps and weakness.  Potassium runs from 840 mg per scoop in Bio-Pro Blend to 95 mg in others.  Bananas are often recommended by doctors to patients to help increase potassium intake, but they only have about 500 mg each.  The main reason you are drinking protein shakes is for some health benefit. So make sure you are not putting yourself at risk!  Read the labels, find out what’s in your shake, how many scoops are recommended and then how many servings are you supposed to have a day?  You may want to change to a shake that gives you more health benefits and less risk. You can see all the protein shakes in a chart for easy comparison when you check out my site at What’s in Your Shake?.  I’m not selling protein, nor have memberships etc, but I do have good information that might interest you.

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Cholesterol · good · Lots · Protein · really · Shake · shake....High · Sodium · Sugar · What's

Every body requires proteins to continue its growth optimum functioning. Protein shake diet or as a whey protein drink, your body needs protein in adequate amount. During any hard labor, our body tissues get destroyed and they need immediate repair. Unless we consume enough of proteins, we can’t rebuild these tissues, thus harming our overall body health. Those who are regular at the gym, for them the use of protein supplements is a must. It’s because from vegetables and seasonal fruits, one may not get all forms of proteins which supplements can provide at a single shot instantly. Also, all protein rich vegetables and fruits may not be available to you in abundance all through the year. Therefore, it’s always a great idea to include protein supplements in your diet along with regular protein intake from sources like eggs, legumes, kidney and French beans, soybeans, lentils, nuts, tofu etc. When it comes to choosing a particular protein supplementary product, there are many options out there, but protein shake diet and when proteins have been able to bring such a terrific result for the users all these years.

Whey Protein shake diet comes in powder form and can be easily mixed with milk or water or with combination of both with fruits. Generally such shakes are available in soy flavor; milk and egg varieties can also be found at the health stores. This form of shake is particularly helpful for consumption as meal replacement. With a single shot of such shake you can easily replace any two of your meals thus cutting down the intake of fats. It’s always recommended to have at least 8 to 10 glasses of water when you are on a meal replacement protein diet plan through shakes.

Like dietary protein shakes, whey protein drink is easily digested. It comes from milk and about 25 grams of whey protein per day works just sufficient for you if you train yourself regularly. If your aim is to gain weight, it’s recommended that you use whey proteins with milk. Ready-made drinks need not to be mixed with anything. You just need to have them after your training session is over. But before consuming both, always discuss in detail with your trainer and nutritionist.

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best · Diet · Drink · Protein · Shake · Supplements · Whey

Over the years there always seem to be some sort of liquid diet that comes out and many people that are desperate to lose weight will actually try out these diets. These liquid diets usually restrict any food to be consumed except the very specific marketed drink. Unfortunately this type of diet is not meant to be a long term method to help you lose weight and the weight loss is also temporary. The minute the dieter consumes normal foods again the weight will pile back on and is often accompanied by even more weight.

Another bad side effect of liquid diets is that the dieter will not only lose body fat but they will also lose a significant amount of lean muscle mass. Muscle mass is what gives your body a lean, toned and healthy shape.

There is an easy method to losing weight that does incorporate the use of quality protein shakes that not only can help you lose fat but it helps you maintain your lean muscle mass. There are only 3 simple rules for this diet to work:

1.) You must consume your daily protein grams based off of the formula of 1 gram of protein for every pound of lean muscle mass on your body. To find your lean muscle mass, you need to follow a simple formula. Body weight – body fat = lean muscle mass. You can find out your body fat percentage by either using an online calculator or by using a caliper to measure the body fat. Once you have the body fat percentage plug it into the formula above. So for example if a 150 pound woman has 25% body fat then her lean muscle mass would be 125lbs. 150lbs – 25 body fat = 125lbs, which means she would need to consume at least 125g of protein a day.

2.) You do not need to do any cardio workouts if you wish but you do need to do 3 days a week of weight training with alternating muscle groups. For example on Monday you might focus on chest and back weight training and on Wednesday maybe do shoulders, biceps and triceps then on Friday perhaps do glutes, quads, hamstrings and calves.

3.) You must count calories and make sure you are eating at a – 500 calories deficit. You will need to figure out what your BMR (basal resting metabolic rate) is which is the amount of calories your body requires for basic function each day. This does not include any calories burned from extra activities such as gardening or workouts. So a 5’5″ woman that weighs 150lbs has a BMR of 1,742. She would need to eat 1,242 calories each day in order to lose 1-2 lbs a week, 1,742 calories – 500 calories = 1,242 calories.

Now 125g of protein may seem like too much to consume in one day. The easiest and most cost efficient way to get in all your protein grams is through the use of protein shakes. 1 scoop of protein powder may have anywhere from 15g-30g of protein. If she consumes just 4 protein shakes a day that has 25g of protein per serving, then she will easily hit 100g of protein right there. Those 4 shakes will equal to about 600 calories, so 1,242 calories – 600 calories = 642 calories. She will still have 642 calories to eat through her day that can help her reach her remaining goal of 25g of protein. That 25g of protein can easily be reached by just eating 4 egg whites. Some breads, cereal, pastas and yogurts also contain protein so getting that last bit in through the use of whole foods will be easy to do.

The best part about this diet is that you only need to pay attention to getting those protein grams in and calculating up your calories. I usually add up all my shakes for the day and subtract my shakes from my total calories so that I know how many calories I have to plan meals with. You can easily eat a satisfying meal for just 300 calories. I also know some men that prefer to make a 100g protein shake first thing in the morning and then they proceed to sip on the large shake throughout the day until it is finished.

Try this protein diet for just 2-3 weeks and you will easily lose 3-6 lbs without feeling hungry and without sugar and carb restrictions

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Easily · Following · High · Lose · Plan · Protein · Shake · This · Weight