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

Technorati Tags: About, Know, Need, Protein, Shakes

About · Know · Need · Protein · Shakes

Protein Shake Diet is a great opportunity for you to lose weight gradually and to learn how to make smarter food choices and eat healthily for life.
It includes protein diet shakes, drinks and other high protein snacks. With the protein shake diet you enjoy the tasty flavor of protein diet shakes in between your regular meals – yeah, you drink protein shakes, eat less of your regular meals and lose weight.
It is not impossible, it is very simple – the protein diet shakes are portion controlled and rich in variety of nutrients, so when you eat them between your meals, you are not starving until your next meal. You make a smarter choice about your food, eat less of your regular meal and lose weight at the same time.
It is all about portion controlling and meal planning
With the protein shake diet your body is supplied with all the nutrients and energy you need to stay healthy and not starving. You can substitute any of your regular meals with high protein diet shake or other snack. How? Calculate the number of calories from the packets details (do not to exceed 1200 calories per meal), follow the preparing directions and your meal is ready.
Most protein diet shakes are portion controlled and contain whey protein isolate, no fats or in insignificant amounts, vitamins, minerals, antioxidants, fibers, carbohydrates and very little amounts of sugar.
With protein shake diet you can choose the type of protein shakes you like and wanna drink. But whichever high protein shake you choose, you should know that every product has a plan for taking or recommends a proper diet plan to follow.
You can design and adjust the protein shake diet to help you reach your weight loss goal, but you need to have a good knowledge on diet menu planning, combining and portioning of the basic nutrients from protein shakes. That is why there are many easy to follow and time saving diet plans that will also help you lose weight faster.
Protein Shake Diet Pros
- Easy preparing and consumption – all in all not more than 5 to 10 minutes.
- Delicious flavors
- Each protein diet shake can give you all you need in one single serving
- Subtle and successful weight loss
Protein Shake Diet Cons
Though it may sound like a fad diet, the protein shake diet can help you lose weight and with proper meal planning afterwards you can maintain your reduced weight easily.
You may feel a severe hunger for the first couple of days, but it will pass shortly.
You can’t drink protein diet shakes for the rest of your life and that’s the greatest cons of the protein shake diet.
Conclusion
You do not need to be on shakes for life. Just follow the protein shake diet to lose the weight you need and maintain your new weight by proper meal planning, smart food choices and exercising. Change your life style for the better and healthier you.

Technorati Tags: Diet, Know, Need, Protein, Shake

Diet · Know · Need · Protein · Shake