What is Whey Protein and why is it good?
Whey Protein is derived from milk protein. However, unlike milk proteins – whey protein does not contain fat or lactose sugar. Whey protein is the best form of protein to take when using a supplement. Basically with Whey Protein you get all the advantages of protein without the excess baggage other proteins come with – no fat and no lactose.
Why should I supplement with whey protein?
* Relatively cheap
* It helps to build muscle mass
* It helps to speed up recovery time
* Maintain a healthy and fit body
* It can help you lose weight
Are all protein shakes the same?
No. Make sure you do your research before committing to buying a product ! Some are aimed at those wishing to add extra weight (weight gainers), some contain creatine and some are manufactured from different sources of proteins.
Will taking protein make me fat?
No – in fact it may help you if you are on a diet. You see the amino acids in protein may help keep your blood sugar levels stabile. This is important because it keeps you feeling good all day and stops your craving for food that occurs when your blood sugar level drops. If your diet is too high in carbohydrates your blood sugar levels go though peaks and valleys. You go from a burst of energy and feeling full to a lull and being hungry. In addition, if you are dieting, getting 17 grams of protein from a protein shake that has only 90 calories is better than getting your protein from a big meal which may have hundreds of calories.
How Do You Compare Protein Products?
It is very hard to get the facts from a quick look at the labels. If you want to compare two competing products here are some tips to make sure you are comparing apples to apples:
* Make sure both products are Ion-Exchanged Whey Protein. This is one thing everyone agrees on – Whey Protein is much better than egg protein.
* Whey Protein can be made of concentrate, isolate or a combination of the two.
Isolate is more expensive than concentrate – but has a higher Biological Value. On paper a pure Whey Protein Isolate mix is going to be the highest quality. However, in practice we feel a blend of concentrate and isolate provides the best bang for the buck. It is not clear that the benefits of only taking Isolate are significant enough to merit the steep increase in price over a good blend.
When is the best time to take a protein supplement?
This depends on your diet and when you are eating foods rich in protein. Here are a few points when it is best to take a protein supplement:
1.Right after a workout – this is when your body goes into a stage of recovery and growth. Having the amino acids that make up the protein is key at this point.
2.First thing in the morning – because your body has just gone though 8 hours (or however long you sleep for) of not having food – so the protein levels are way down.
3.Before you go to sleep – this helps prevent the protein breakdown that naturally occurs when we sleep. If you are not trying to build muscle mass then this protein breakdown is fine. But if you are working out – you want to try to minimize any losses you suffer when you sleep and your protein metabolism slows down.
Are there any dangers of taking too much protein?
Yes. As with basically anything – too much of a good thing can be bad. If you take too much protein, say you weigh 150 pounds and take 300 grams of protein a day – your body will not be able to process all the protein into amino acids. What your body can not use will have to be excreted as a waste product. This means your kidney and liver will be doing a lot of work just to get the excess protein out of your body. While this will not cause any major problems over a short period of time – you would not want to be overworking your kidney and liver over the course of several years.
Are protein shakes suitable for vegetarians ?
Check with the manufacturer or reseller, but in most cases the answer is yes.
How much powder do I use ?
This varies greatly between brands as the protein content per 100g is different from one brand to another and it depends on how much protein you are getting from your overall diet. Work out your daily requirement of protein and how much you are getting from proper food and then work out how much you should be using.
What do I mix the powder with ?
Buy a shaker, they cost about £2 and take care of all the messy mixing for you. Put the required amount of powder in the shaker and add your choice of liquid. Most people mix it with milk or water, however some mix it with fruit juice or squash.
Which Protein Powder is Best and When?
Im not here to tell you which brand to buy but I am going to tell you which type of protein to take and when to take it.
No such thing as a best protien shake.
Some people cannot tolerate certain types and they get the shits, others are full of artificial sweetners.
Best bet is eat loads of varied protien in your diet and dont waist your money on crappy shakes.
Protien shakes do not create muscle by themselves, it takes a lot of blood, sweat and tears. Save your cash, eat plenty of fish, chicken , lean beef and nuts.
Protein shakes are in my opinion probably the most important supplement there is, and it is basically the only supplement that I use and will ever use. First off, unless you are taking something crazy like 800 grams of it a day or more, it is completely safe. No side effects or anything. Why do I use it and why is it so important? Well, because protein is the most important part of your diet, whether your goals are to increase muscle and get bigger and stronger, or lose weight and lose fat and get/stay lean. Protein is the building block of muscle, and without enough of it, your body won’t build muscle.
So the obvious thing to be thinking now is, “why do I need protein shakes, can’t I just get enough of it from regular foods?” The answer to that question is yes! But the problem here is, since we all know that for best results we should try to eat at least 1 gram of protein per pound of body weight, it gets VERY hard to eat so much regular food every day. Not many people have time to make chicken breasts all day long, which is where protein shakes come in. They take just a minute or 2 to prepare, just scoop out the powder, put it in a cup, pour in a liquid of some kind (anything from water, to milk, to fruit juice), and mix it with a spoon for about 20 seconds, and drink. Each scoop usually has about 17.5 grams of protein (with basically zero fat and zero carbs) and is WAY more convenient then eating a regular food.
Of course, you should try to get most of your daily protein from regular foods, however, there are a few times of the day where protein shakes would be better then eating a regular food. One of these times is first thing in the morning. Your body has not eaten for the last 8 or so hours while you were sleeping, so a whey protein shake (which is the fastest digesting protein there is) would be the perfect thing to give your body. The same goes for directly after your workout. This is probably the most important time to have a shake. Since you just worked out, your muscles need to rebuild and repair themselves, and this is the most important time to give your body protein, so a shake right now would be a great idea.
Hope this advice proves helpful