Selection of Best Whey As Per Body Type and Goal

It is true you are what you eat. And we indeed become what we are. Our skin, bones, texture of hair and nails are composed primarily of protein. Men have a tendency of consuming more animal products as compared to women. Moreover, animal products foster the muscle growing phenomenon called”protein synthesis” used in overall body metabolism.

One needs to make sure that protein is the product your day must begin with irrespective of what your fitness goals are. Muscle constitutes of protein , so in order to build more and more of those beefed up muscles you would require enough of this powerful macro nutrient. Research has confirmed that eating as much as 1.5 gram of protein per pound of body weight has a imperative impact on muscle building. Protein also help keep the hunger pangs off, so, if you’re trying to shed weight. It’s a great way to keep your calories down throughout the day.

Ear more and gain more protein, that’s a ritual to live by. Most adults would consume more than the recommended daily intake of 56 grams asserts Donald Layman, PhD, a professor of nutrition at the coveted university of Illinois. According to him the benefit goes beyond muscle making and is more pertaining to protein which leads the person lack hunger . It also aids in preventing obesity , diabetes and heart related ailments.

The big question is how much do you need as per your body type and desired goal?

1. The simple and easy way out to this query is scale yourself and be honest with what kind of workout would suit you and desired result. According to Mark Tarnopolsky, MD , PhD who is a professor at Mcmaster university,Ontario. He says on an average a guy with 180 pounds would require more or less 139 grams.
2. It is believed men who work out 5 days a week with an hour long regime need 0.55 gram per pound. And men who work out 3-5 days a week for 45 minutes to an hour need 0.45 gram per pound. Hence, a 180 pound who works out religiously as per the aforementioned routine requires about 80 grams of protein a day.
3. It is also to believed that if you aspire to lose weight, protein is crucial . The lesser the calories you consume the more calories would come from protein. One needs to foster develop your protein in take to between 0.45 and 0.68 gram per pound to conserve calorie which is burning the muscle mass.
4. It is necessary to comprehend that the extra amount of protein won’t damage your kidneys. Dr. Tarnopolsky lamented that taking in more than the required dose won’t attain you more benefit. It won’t injure you, nevertheless but you”ll just burn it off as extra energy”.
5. Many foods, incorporating nuts and beans would provide a good dose of protein. But the best sources are dairy products, eggs, meat, fish. What we need to emphasize more on is “animal protein”. Animal protein is absolute and it contains the appropriate proportions of the intrinsic amino acids that your body can not amalgamate on your own.
6. ”It’s feasible to construct a complete protein from plant- based foods by combining salad, nuts and grains in one meal or over the course of the day. But, you need to take 20-25% more plant based protein to get the maximum benefits that animal derived sources provide”says Dr. Tarnopolsky . Beans and salads have carbs that make it difficult to lose weight.

If your struggling with weight, fat itself is not blame worthy. Carbs are the likely problem . Fat will aid in keeping you full, while carbs will lead your Blood sugar levels hay wired which may cause you hunger pangs and other severe problems.

What are the Benefits of Taking Whey Protein Before Bed ?

Whey protein is the go-to choice for all fitness enthusiast and gym rats, who wish to live a relatively

healthy lifestyle and build muscles. All those health aficionados, who are aware of the importance of protein want to incorporate Whey in their diet but, what many may not know is the proper use of protein timing.

Have you ever thought of using whey protein as a pre-bedtime supplement? We all know, casein is the most common option, but what about whey? Is    whey protein a good alternative? Let’s have a closer look!

Benefits of Whey before Bed:

Aids in Burning Fat

Taking in a serving of whey protein before bed raise your amino acid profile which in turn raises your core body temperature, thereby raising your metabolism to process the incoming calories, and thus aids in burning some fat even as you sleep . Must be cautious with this however, and not take in excess calories when body is in recovery mode.

Boosts Energy

When you have worked those muscles too often and too intensely, your ATP i.e your energy supply is depleted. Whey protein then raises these ATP levels and restores your energy that you will feel in the morning, waking up more refreshed and well rested.

Helps in Recovery

Whey protein before bed plays an important role in overall recovery. Although, casein is the best alternative for an evening protein, whey helps in better recovery. Whey protein, contains all the essential amino acids that you require in your daily diet, specially when you are building muscle. The branched-chain amino acids isoleucine, leucine and valine get assimilated into your muscle quite fast, as they do not require metabolism by your liver, unlike non-branched-chain amino acids. Since your body repairs and builds muscle tissue when it is at complete rest, consuming whey protein before you go to bed fuel your muscles and sparks recovery.

Maintain Muscle Mass

As you give your body ample amount of amino acids, you ensure that it gets enough protein needed to build muscle. Hence, high protein consumption encourages the growth and maintenance of muscle mass, rather than allowing your body to break down muscle cells for energy.

Cost Effective

Nevertheless, the cost of buying whey protein powder is considerably cheaper than buying casein protein powder.

Potential Drawbacks of taking Whey before bed:

Now come to the downside of taking whey protein before bed, something you need to know before you start taking whey at night.

Fast-Digesting

Whey protein is generally taken after a workout when your glycogen levels are drained and the muscle fibers have been broken down to shreds. This is a perfect time for this fast absorbing and quick digesting protein, as it will get into the blood stream rapidly and transport the nutrients to the appropriate cells. When your body is at rest, whey protein does not feed your body properly all through the night because it takes up the nutrients too quickly. Comparatively, in this case casein is a better choice, as it is slow-digesting and keeps your body safe from falling into a catabolic state through out the night.

Spike Insulin Levels

Like carb such as white potatoes over brown rice or sweet potatoes, a quick protein can also cause a spike in the insulin levels. Insulin is directly related to weight gain and mainly fat storage. Keeping your insulin levels steady is necessary to maintain and achieve a substantial fat loss, specially during the night. Whey protein despite the fact that it has numerous weight loss benefits, it can be related to weight gain when taken without care.

Raises Blood Sugar

Whey protein is basically a post-workout supplement, and most of them contain some simple sugars. Raising your blood sugar right before when there is no time to burn off any extra calories is not the right choice. Blood sugar, like raising your insulin levels, is directly associated to fat gain and storage of fat cells when not able to burn through the calories.

Take-Home Message

Whey protein is highly recommended in your supplement stack but taking it just before going to bed might not be the best thing to do. It will give you a slight energy boost for the morning and could possibly foster some fat loss; However, you can’t just overlook the cons. Though nutrient timing matters for optimal fitness, the quality of your nutrition is equally critical in achieving your fitness goals. That is to say, consuming high-quality protein such as whey is imperative for building muscle, no matter what time of day you take it.

Whey Protein Concentrate (WPC) Vs Whey Protein Isolate (WPI)

Did you ever notice a thin layer of liquid at the top of yogurt whenever you open the yogurt container? Surprisingly, some people discard the top layer into the trash, but this top nutrient enriched watery layer is a valuable part, since it hold all the health benefits and known as WHEY, a fast acting and quickly absorb-able complete protein that contains all the nine essential amino acids.

Industrially whey protein powder is categorized into various forms, based upon the protein, fat, carbohydrates and lactose content. The amount of proteins, fat and lactose depend on the filtration methods as the whey protein concentrate (up to 80% protein) is lightly filtered in contrast to whey protein isolate (up to 90% protein) which is heavily filtered to remove lactose, making it less fat-free and retaining more quantity of proteins, thus isolate form is more refined, have extra amount of proteins and minimum amount of lactose and fat compared to whey concentrate.

Now the question is which whey protein form to prefer, whey concentrate or whey isolate?

Well, It simply depends on health priorities and fitness goals as whey concentrate is slower to digest than whey isolate for that reason it is the best choice to keep hunger away. Surely it will help you to feel full for longer time, support overall health, maintain healthy weight and to meet your weight loss goal easily.

Another great feature of whey concentrate compared to an isolate is low price, but contains high level of lactose, which can make you bloated after consuming or you may have lactose intolerance if you are sensitive to the lactose. However, whey protein concentrate is the best option for food and baking industry.

On the other hand whey protein isolate is the best choice for the intensive form of physical activity, hard training athletes and maximizing muscle mass because whey protein isolate is easy to break down, absorb quickly and equally good for the lactose intolerant people, no more gas and bloating as it carries almost no lactose and also the preferred form for the baby food or infant formula because of its easy digestible and quick absorbing quality.

How to get a muscular body without lifting a weight ?

‘Toning’, ‘Shaping’, and ‘Bulking’- these three words are what you hear from every novice who starts doing gym. He/she either wants their body toned, shaped or bulked-up. Though every man with a dream of ‘hulk body’ enters a gym, yet few are determined to do it on their own and depend upon any other instruments. Even now, few people are opting for home workouts rather than dropping in in a gym. Indeed, our lives get busier day by day and sometimes a gym membership sounds time-saving, while on the other hand, it seems a waste of money as we think that we can do this at home. Even some people actually do opt for strength training workouts at home. Now you must be thinking that I am going to recommend some weights and treadmills, etc. but it is not like that. Instead, I would say that you can get your weight training exercises done easily at your home even without any weight training instruments.

The ‘Greek-god’ body and the ‘6-packs’ or ‘8-packs’ are actually a modern conception. But during the ancient times, men did have a perfect fit body. Similarly, the women had a figure to die for. And how was that possible when there no gyms or treadmills or bar crunches? They didn’t have ‘Google’ to search about diet plans and diet chart or ‘how to reduce weight’. What they had was their daily and domestic work and a lot of their pedestrian traveling. This all added up as their workout. Similarly, we also can follow the routine home workout without weights to get in shape. Personally, I think this is the best way to get yourself motivated. Not only it saves your hard-earned money, but also teaches you to be independent on any training instrument.

There are some basic exercises which easily can be done at home (without weights) by only adding a little resistance to your everyday exercises. Before this, atleast 10 minutes warm-up sessions is of utmost importance. It loosens your muscles and get them warmed up so that they are ready for the upcoming strength training and vigorous exercises. Directly jumping to the workout session can actually do your body a great deal of harm. There is a chance of muscle tear, sprain, etc. Below some warm up exercises are suggested that you should try out before starting your workout:

o    Jog on treadmill

o    Twist lunges

o    Crunches

o    Push-ups skipping

o    Arm and leg swings

o    Neck rotations

o    Hip rotations

o    Dynamic chest

o    Hops on spot

With one set of 10 reps of each exercise, the warm-up sessions can be concluded.

After this session get done, you can plan out following exercises according to your fancy that are enough to get you started. After these basic, you can move on to more difficult work-outs like squats, donley-kicks, burpees, etc.

o    Push-ups and pull-ups

o    Dips

o    Bench dips

o    Hand stand push-ups

o    Chin-ups

o    Parallel push-ups

o    Close grip pull-ups

Once you are accustomed to these, you can add some resistances, like tying a book bag or sand bag to your waist while doing the same exercises. These are some of the basics which can get you a muscular body. In addition to it, dancing, swimming and playing outdoors (football, basketball, etc.) and also help in strengthening your core muscles.

Apart from this, your diet plays a significant role in this entire process. Make sure you are taking sufficient amount of proteins and vitamins. You need to be careful of your calorie intake as well. Though supplements are an option, it is better to keep it natural. It could take a longer time than the gym and supplement combo, but this would be the complete natural way to get a muscular body without lifting a weight.