So what do you necessarily know about protein powder? After all, as a skinny guy or beginner to the bodybuilding scene you simply want to know a few answers. Is protein powder necessary? Does it really? How much do I need? What should I bring? What is the best? And finally, these answers will make a difference when it comes to jacked and attracting the ladies?
This article is for you if you want to learn the science behind theIon-exchange, cross-mutaed, isotope-labeled protein indicators blah blah blah. In this article I will shed all the hype, science and confusion that surrounds protein powder. Over time, you are by this article and put it in the store, you become the resident expert on protein powders and surprise to save your friends the next time you visit the sport nutrition. No 2-hour shopping trips for protein powder because you do not really know what to! Search
Is Protein Powder really necessary?
So, although protein supplements do not win an absolute prerequisite for the mass, I have yet to be received no person is able to 400 grams of protein per day from cooking food to meet. If your protein intake of more than 200 grams per day I will make a protein powder - it is your life a lot easier.
In addition, dollar for dollar, protein powders and meal replacement drinks tend to becheaper than whole food chain. Do not get me wrong, though. Protein powders are still supplements in my book. Supplement means an addition to the diet. I emphasize this because should the content, the diet food. Whole food is often better than powder because it offers a whole range of nutrients that powders do not.
Most of your dietary protein should consist of meat, fish, poultry and eggs. But if you all proteins from all food is notalways practical or convenient, especially if you eat up to 6 or more times a day to get your desired picture. I want to emphasize to you, for optimal muscle building, that you are on a maximum of three per day, or 40% of your meals should be limited. To some it sounds like going overboard and I would not disagree.
The bottom line is that both the food and supplements needed to achieve a complete balanced diet, as well as the desired level of protein intake, particularlyIf you're not a big fan of cooking. And I expect that over 95% of you do not read this on a maid at home cooking all meals while you sit around and wait for the next meal. Do not think the fatal mistake, protein powder can take the place of solid training and nutrition program.
Is protein powder and they are really healthy?
I get that question to me via e-mail almost every day. I have shown how it works ", as contributing complementary to it, You make your move supplemental protein mark but you are probably still, 'Yes, but is protein powder going to help me, muscle or is it a scam? "A better question would be:" Does protein really? "and the obvious answer is" yes. "You are aware that protein is composed of components as amino acids, a variety of functions in the body such as the construction and maintenance of healthy muscles when combined with diet and exercise .>Protein also:
Support red blood cell production
Boost your immune system
Keep your hair, fingernails, and skin healthy
However, not all protein powder is created equal. Most protein powder contains an array of questionable ingredients such as aspartame, saccharin, fructose and artificial colors. It's interesting to note how unhealthy most of these protein powders actually are. Look for a protein powder with natural ingredients rather as products sweetened with chemicals and ingredients that are not certainly going to create an environment for muscle building and fat burning made to create.
Also avoid products with refined carbohydrates such as fructose, sucrose or brown rice syrup. Make sure that the product from a reputable company that is genuinely interested in good health, is being made. Unfortunately supplement manufacturers will continue to meet the demands of bodybuilding consumers with unknown crappy productsbecause we are to buy it, and it is cheaper to provide for them. Do your homework by seeking unbiased reviews, the study of the history of society, and reputation. And then make a decision and accept responsibility!
In the past, one of my criteria for a healthy protein product was that it is great tasting and that it is easy to mix. Most protein powders mix quite easily with a spoon, but I was disappointed that taste will inevitably come to be sacrificed for asafe and healthy product. It lets me live with this. You see, once removed the product of all artificial chemical sweeteners like aspartame and sucralose, and simple sugars, it is almost tasteless and sometimes even gross.
How much protein powder do I need?
A better question would be: "How much pure protein do I need to achieve my goals?"
Protein is an extremely important macro nutrient and should be eaten frequently throughout the day. I am recommending toleast 1 to 1.5 grams of protein per pound of lean body mass. This means that if you are 150 pounds and 10% body fat (150 x 0.10 = 15 lbs of fat leaving 135 lbs of lean mass), you will require at least 135 to approximately 205 grams of protein per day.
I recommend that protein powder be used primarily for your pre-workout, workout and post-workout shake. This is when liquid food is more advantageous over whole food since it has a faster absorption rate.
I do not recommend protein powder do be used for meal replacements for more than two meals. Here is what a typical day might look like:
Meal 1 (breakfast) - whole food
Meal 2 (mid morning) - liquid protein meal
Meal 3 (lunch) - whole food
Meal 4 (mid afternoon) whole food
Meal 5 (pre and post workout) liquid protein meal
Meal 6 (dinner) whole food
Meal 7 (before bed) whole food
What kind of protein powder should I use?
Before deciding which protein powder is necessary, here is a short protein primer to help you understand the thousands of different protein powders to choose from:
WHEY PROTEIN makes 20% of total milk protein. Whey is recognized for its excellent amino acid profile, high cysteine content, rapid digestion, and interesting variety of peptides. Since it is very quickly digested the best time to consume itbefore training, during training or immediately after training. This would be such as the phase in the day when you need energy the most and if your body in anabolic state.
Casein protein makes 80% of total milk protein. Casein is known for its excellent amino acid profile, slow digestion detected and interesting variety of peptides. Since casein is slowly digested into the blood, do not use it during workouts or after workouts - you need a quickabsorbing protein at these times. Instead, use a casein protein for all other times outside the pre-and post-workout window.
SOY PROTEIN is the most controversial of all protein types have. While the soy groupies made great efforts to soya as a super food with magical effects label, it is also a good deal of research suggests that soy protein may in many situations be contraindicated. Because of all the confusion, in my personalOPINION, I recommend the SOY PROTEIN completely adhering to the other listed.
Protein mixtures are usually a combination of several types of protein blends such as whey protein concentrate, whey protein isolate, egg protein, casein protein and soy protein.
Why should a mix at all? You will receive the full spectrum of proteins and you will get different rates of absorption ofthe different types of protein. With a mixture is an anabolic environment, creation of the whey and an anti-catabolic environment from the casein - use this kind at any time of day, but not before training or after training.
Whey hydrolysates (also known as hydrolyzed whey protein and are known as peptides), are powerful proteins that are absorbed quickly, more so than any other form, since the body prefers peptides, whole proteins.Hydrolysates are produced through very low heat, low acid and mild enzymatic filtration processes, (the highest in the essential and the branched amino acids) and possibly the anabolic for short-term protein synthesis such as the pre-workout and post workout window.
Whey Protein Versus Whey Isolate:
Most whey protein powder, has been awarded shelves are mixed together and whey protein concentrates in isolate a small amount of whey. A comparison of the two, whey protein isolate is more expensive than whey protein concentrate as there is a higher quality (more pure) and a higher BV () biological value. Whey protein isolate contains more protein and less fat and lactose per serving. Most whey protein isolates contain 90-98% protein while whey concentrates contain 70-85% protein.
Isolate> Whey protein is the highest yield of protein available, which currently comes from milk. Due to its chemical properties, it is easiest to absorb into your system. Of course, with its high concentration, it appears that a protein isolate, would be the obvious choice to focus, instead of one. However, this is an individual decision, because the insulation is expensive, and only because it does not guarantee pure, that it build more muscle.The extra concentration may not justify additional cost.
So what's the bottom line? Which to choose?
For the pre-and post-workout workout phases, as long as whey hydrolyzate the first or second ingredient on the label to complete then there is probably not enough in my article about the effect on protein synthesis, making the most of. As mentioned above, whey isolates are also a very very high quality whey and for maximal anabolism isolatesshould be combined with whey hydrolysates for only the pre-workout and post workout phases of your program. The ingestion of small amounts of whey concentrates will not hurt, but this should not be the first ingredient on the tub of protein powder.
IF YOU ARE LOOKING for the strongest PROTEIN POWDER TO EXPLOIT THEIR full potential during the growth and recovery phases (ANY time other than PRE AND POST WORKOUT PERIOD) then with a BLEND.
Youwill receive the full spectrum of proteins and you will get different rates of absorption of the different types of protein. With a mixture creates an anabolic environment from the whey and an anti-catabolic environment from the casein.
Conclusion
I hope this article is familiar with the basics of protein powder and gave you a foundation of the decision on your next order to work. Not to be caught in the hype and start to a moreeducated consumer when you save your next trip to the diet. Now you can tell the salesperson exactly what you are looking for, rather than an empty look on the shelves without a clue!
Oh yeah, protein powder will help you more jacked and attract the ladies, but it will not be around them in an "ultra-short time to do with the simple addition to your diet.
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