EGGS - A GOOD SOURCE OF PROTEIN

Eggs are a great way to get your protein when meal planning or snacks gets challenging.

We all know that protein is crucial when it comes to building muscle mass. This is why whey protein powder  is so popular among bodybuilders and people looking to tone up their bodies. However, people tend to overlook certain food sources as an additional protein source in their diet to change things up, eggs make an easy snack or effortless meal. people are unaware of just how much protein eggs offer, or are turned off by the fact that they contain a decent amount of fat. Here is what you need to know about eggs and muscle:

Eggs are incredibly nutritious
According to Body Building, though an egg contains about 1.6 grams of saturated fat, it also contains about six grams of high-quality protein

, in addition to vitamins A, E and K. Eggs also contain B-12, riboflavin and folic acid, calcium, zinc, iron and a plethora of amino acids. If you're still concerned about the fat content, worry not - all of the fat in an egg is contained in the yolk. While eating just egg whites won't give you as many of the nutrients as the full egg would, you get none of the fat.

They are very easy to prepare
If you don't like scrambled eggs, that's OK. Consider making a large batch of egg salad to get you through the week, or make some deviled eggs to eat when you get back from the gym. Just use paleo-friendly mayo. Be sure that you do prepare them, though. Even though Rocky is known for his raw-egg consumption during training, you get no benefits from consuming them raw. In fact, uncooked eggs can carry salmonella, which will be sure to keep you from the gym and negate all of that protein intake anyway.

Different Types Of Whey Protein- Processing on Quality

1. Whey is considered as a protein supplement, targeting in muscles building and losing significant amount of body mass. It is very useful to protein synthesis to regulate muscle functioning and overall metabolism. It has a special quality of being absorbed faster than any other forms of protein.
2. Whey Protein delivers a range of varied amino acids, including BCAA, essential and non essential amino acids, which helps to alleviate disorders caused during diabetes and high blood pressure.
3. Whey Protein Composed of
4. The protein in whey supplement are of high quality and loaded varied nutrients with mixture of different essential amino acids, varies in all type of whey proteins. Inside the blend there are:

1. Beta-lactoglobulin
2. Alpha-lactalbumin

Bovine serum albumin

1. Immunoglobins
2. Based upon the above composition, several types of whey protein are available, the only difference is the way they have been processed. Each processed with a different level of functional benefits.
3. Whey Protein Concentrate
4. It is one of the less processed whey protein with cheapest and low protein content ranging from 50-80% of whey. Other than protein, low amount of fat and lactose are also available.It has immune enhancing formula with various peptides present in the supplement like alpha-lactalbumin & Immunoglobins.
5. The common use of concentrate is in protein beverages, bakery and confectionery products, baby formula, and nutritional food blends.
6. Whey Protein Isolate
7. It is type of protein, processed for longer time to attain its purity. Fat and lactose are removed during the process to make it more concentrated form. Whey Protein Isolate has protein concentration of more than 95%. Most of the research talk about isolate, its benefits in digestion of nutrients and easy absorption. It is basically used in protein supplements, shakes and nutritional food products.
8. Whey Protein Hydrolyzed  The type of protein also known as hydrolysate, the most highly processed so as expensive too. At processing, the longer the whey protein breaks into small peptides the more easily it can be absorbed by the body.The hydrolyzed protein could be beneficial to infant formula, in nutritional food market including sports and medical fitness.

9. Type	Protein	Lactose	Fat	Good For
   Whey Protein Concentrate	55-85%	4-52%	1-9%	Ideal Meal replacement,
   Whey Protein Isolate	90-95%	0.5-1%	0.5-1%	High protein, low carbs and zero fat make it ideal for muscle maintenance
   Hydrolyzed Whey Protein	80-90%	0.5-10%	0.5-8%	Boost immune function, antioxidant benefits and enhance recovery

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15. different types whey, Spin the blender, to know your Protein, types of whey protein

Top 6 Best Things About Whey Protein

What Is Whey…???

When thinking about protein supplement, the first thing comes to mind is whey protein. A high-quality protein found naturally in milk, composed of essential amino acids. It is required to build muscle mass, repair tissues and improve overall performance. If you are an athlete or a body builder Whey proteins are good to have as a supplement. The whey protein is commercially processed at low temperature and potentially dehydrated, where it retains many fragile and potent immune factors, easy absorbing amino acids,energy boosting elements and antioxidants.

Master your intake with Whey Protein

Whey proteins are known to be the best muscle building protein till date. It can certainly provide the high quality protein in your daily diet. It is very important to know the facts behind whey protein.

Some important facts about Whey Protein

Whey Protein Burns Fat:

Reducing calories and burning undesirable fat is the most difficult task to perform. But Whey protein gives you a hope towards a healthy well being. A regular intake of whey protein can significantly reduces the body fat and preserve muscles. The whey protein has high amount of calcium that helps to prevent storage of fat or accumulation of calories in the body. However, calcium is also responsible for the breakdown of fat promoting a lean muscle mass. In addition, it is believed that a protein rice diet increases the metabolic rate and naturally reduces the rate of calories per day.

Most Important Muscle Building Protein:

While lots of protein rich diet and regular exercise helps you to pack your muscle and provides a healthy lifestyle. The Whey Protein is most popular among the athletes and bodybuilders as it comes on the top when compared to others in terms of building muscles. During the absorption process of whey protein, there is a gradual increase in anabolic hormones that promotes muscle growth and development.

Increases Size and Strength:

Whey Protein also shows a potential to increase the muscle size and strength. Utilizing Whey Protein right after the exercise could be useful to enhance muscle size. However,the high level of leucine into the protein build new strength in muscle and easily absorbed by the cells. The key behind increasing the fat free mass and muscle strength is to consume whey at right amount for a regular period of time.

Helps to Repair Cells, Muscle & Bone:

The breakdown of muscle tissues are the possible events after an heavy exercise to an individual, as a result the performance get affected gradually become poor. Consuming protein rich source is the first demand of muscles, eventually whey protein has all the natural source of essential and branched amino acids. Whey protein purposely contribute to fatigue and helps to recover muscles within few hours of intake. They quickly participate in maintaining the muscles and bones in a good shape.

Improves Your Immunity:

Whey Protein has a great impact on your immune system. It helps to maintain the glutathione level in the muscle, that is highly responsible for poor immunity and gastrointestinal system. Besides building muscles and burning fat, whey protein also enables to fight illness effectively. It helps to regulate blood glucose, preventing diabetes, periodontal disease, depression, and contributes to neuro-transmitted diseases. Whey protein has a great role in overall health and lifestyle.

Fight Against Cancer:

Whey Protein has a unique property of reducing the growth of tumor cells. Out of several studies done in rodents, prostate and colon cancers can be treated with whey proteins. The concentrate whey protein may help to fight against tumors causing cancer. So, if you are at risk, the right amount of whey protein, prescribed by the medical experts is required in your diet...

Intense , Palladium or Isocore94 – A Comparative Approach

Are you looking to gain weight, build Muscle mass or reduce fat or msaintenance? Whey protein supplementation can be helpful to achieve any of the above and with faster results. As protein abet with muscle building, repair, and fat loss.

According to scientists several variations of protein sources were recorded, which are significant in the fast-absorbing whey types (for pre or post workout recovery), whey blends (meal replacement), and soy and casein sources (for sustained protein supplementation).

Whey is the most common and ideal type of protein powder, based upon the type and its quantity. The right type for you depends on how you plan to use it, what your health needs, taste and the time frame to get the desired result.

Sinew Intense Whey Protein

Not Fat, Just Muscle Gain

Intense Whey Protein is brilliant in taste, with high quality, fat less supplement. It is an ideal way to meet your protein requirement throughout the day. It is processed with micro- filtered in combination with fast-absorbing whey concentrate, soy isolate & milk that enhances the muscle protein anabolism.

BCAAs and EAAs for Rapid Muscle Recovery

Intense is enriched with a complete amino acid profile that including BCAAs like L-leucine, L-Isoleucine, L-Valine and some of essential amino acids that enhance the growth and repair your muscles. The balanced BCAA in Intense protects your muscles against the catabolic effects and maintains your lean muscle mass, it is also an ideal pre and post-workout supplement.

Apart from major nutrients, it is a superior meal replacement, providing not only protein but carbs, essential minerals and vitamins too.

Sinew Palladium Whey Protein

One of the best supplement with all 20 amino acids including 3 BCAA and Glutamine.Palladium promotes lean muscle mass, strength and energy during the workout.

Nutrients For Nourishment

Sinew Palladium is a natural and healthy way to bring protein into your diet. Sinew Whey Protein make your workout more active and faster, and now you can spend longer hours for extensive workouts in the gym. It is not limited up to athletes or the bodybuilders, but applicable to all who wants to supplement their body with proteins.

In addition to high protein content, BCAA, and essential amino acids, Sinew Palladium is gluten free , contain fibers and other nutrients required to prevent fatigue, speed up the recovery and enhance endurance. Low carbs, zero sugar, and less lactose aid to the metabolism and maintenance of muscles.

Sinew Isocore94 Whey Protein

Isocore brings you everything you need and ever manufactured. A core power which is natural high protein muscle recovery supplement. In addition to structural and functional deal, Isocore94 maintains good health, magnify strength and ignite your metabolism of your body.

Build More Strength than Regular

Isocore94 contains a research proven nutrients(All amino acids & L-Glutamine) which  will help to build more strength than regular whey protein.According to one study,  using the whey blend shows increased immunity and strength. The advance formulation of Isocore94 assure that your body is fueled with the most elite whey.

The best part is that it contains purest form i.e.94% of protein each serving with zero sugar, zero carbs making it suitable for almost everyone.

Supplements should people be most aware of, with regard to building muscle and burning fat

Not all protein are framed equal,it is important to know which type of protein will help to reach the goal.

Supplement

BCAA

Protein(%)

Glutamine

Fat

How to Further Amplify The Use of Whey with Creatine and BCAA?

Whey protein is a product that most men hitting the gym swear by. It is as imperative as oxygen to them that they just can’t do without. There is more to the function that will be disclosed as we further move ahead in laying down it’s working. We need to understand the purpose of both the supplements first in order to judge it’s aftermath and benefits.

Whey protein is one of the two proteins, another one being casein protein. When a coagulant is usually added to the milk, curds and whey gets separated. Whey protein is the water soluble part of milk.

Whey as it’s known is extensively used as a protein supplement. It is very useful for achieving the desired daily protein goals and objectives. Whey is absorbed faster than other kinds of protein, which signifies that it increases muscle protein amalgamation that involves is used to break a fasted state.

* Whey also provides a large amount of the amino acid L cysteine, that can remove deficiencies that occur during ageing and diabetes as well as other conditions. While whey has also been claimed to increase fat loss, this is a function or significance of protein , rather than the whey itself. This further means that the whey does not decreases fat, nevertheless consumption in more protein usually helps with fat loss attempts.

BCAA

* Branched Chain Amino Acids (BCAA) are three intrinsic amino acids such as isoleucine, valine and leucine which means that they must be procured through quality protein in diet. These amino acids are quickly metabolized in the muscle and ought to be used as a dietary supplement before, meanwhile and after training, which can be an effective procedure when aspiring for shed body fat.

* BCAA ‘s are severely conducive to aiding body builders and sports personalities to cut body fat in maintaining their muscle mass. Moreover, the insulinogenic impact of branched chain amino acids are not imperative enough to stop the fat burning , yet they render the important materials for the muscle to use when glucose is extremely low.

— Experts claim that the daily requirement for branched chain amino acids is roughly 30-65 milligrams per pound of bodyweight. This is the advice for total consumption and not just BCAA supplement. You”ll be getting some branched chain amino acids from the food you consume and this is the amount which an average body is aspiring for in order to get a body.

Therefore, if you weigh 100 pounds or so, then you must aim to get atleast 3 grams to 6 grams of branched chain amino acids daily.

One even need to be aware that this is not a 33% , three way split for each BCAA ; The required ratio is that you get 50 % leucine, 28 % valine and 22% isoleucine. This is the ratio every gym junkie should swear by in order to get what he’s looking for. Thus, you need to keep in mind that if you’r e buying each amino acid differently, but can prevent the problem and get BCAA’s supplements that are mixed at the required ratio. Therefore, to reap the best result one must consume it during workout as it is a perfect time because your body is going to be aspiring for branched chain amino acids.

Creatine

Creatine supplementation tends to require a high dosage pattern initially to build up stores in your body, followed by a daily maintenance dose. As per American Council on exorcise physiologist , Fabio Comana recommends a loading dose between 15-25 kgs for the first 7-10 days ,followed by 2g-5g daily.

The normal recommended daily consumption for protein is 0.8 g/kg bodyweight, however sports personalities looking for muscle development that may need 1.5 – 1.7 g/kg body weight.

When consumed with whey?

While a few grams of creatine per day is an impactful dose, whey protein supplements are most effective in large amounts as it is creatine that has no effect on the texture , flavour and weight of your post workout supplement. Thus, your body processes these supplements at segregate pace and there are no interactions between the two, taking whey and creatine simultaneously has little effext on their impace. Therefore, an amalgamation of whey and creatine does not cause any negative reactions that aren’t present with either supplement on it’s own.

*Hence, when your goal is to get as slim as feasible while keeping training intensity at high levels, branched chain, amino acids will serve to be the perfect addition to your diet and training efforts. A considerable change is noticed in the energy levels and muscle fulfilment in the gym. They also seem to function as a good appetite suppressant for myself, which is apt when aspiring to shed those extra pounds.

* As per nutritionist whey does not hamper the liver or kidney, nevertheless it can aggravate the pre existing damage. People with damaged livers or kidneys ought to exercise warning when increasing protein intake quickly without the guidance of a doctor.

Thus, when aspiring to shed fat and improves body compistion, a high quality protein supplement can become a vital ingredient in your success. Whey protein particularly has an unique high amount of the amino acid L Leucine that has been specified to transcription pathway to swiftly foster the initiation of protein amalgamation. Protein is the imperative nutrient for any body builder and competitive sports personality. Meanwhile a cutting period, it is even more crucial to take in enough protein to support the muscle you already have

Side effects of Whey Protein

Whey Protein is regarded as the most prominent supplement that helps you to consume protein need to achieve the goal in building muscles, when used in appropriate amount otherwise whey protein has some negative side effects. According to physical experts, the amount of protein consumed by athlete and bodybuilders is 1g and 2g of protein per pound of body weight respectively.

However, consuming required amount of protein is crucial to build muscle but what happens when you take too much of it ? The over consumption                                                                                       of whey protein can develop some side effects.

Gain Weight Could Be Possible

Whey protein is known to be an ideal supplement to build lean muscle, but the high consumption can lead to gain weight. Having too much of whey protein in diet possibly provides extra calories, fats and carbohydrates as well, as a result the body is unable to store excess of protein in its original form.

Lack of physical performance or inactivity can result in slight gain of both muscle and fat, which is opposite to what you go look for in protein supplements.

Lactose Intolerance

Most people are sensitive to lactose present in whey protein supplement, an inability to digest lactose, results in digestive problems. People with lactose intolerance may also suffer from intestinal irritation over high consumption of whey protein.

Gout Formation

Gout formation, also known as arthritis, probably occurs due to consuming protein more than is recommended. It can be harmful to health and fitness. The symptom causing acute inflammation in joints or in toes. The high level of uric acid in the kidney because of high protein content followed by purines is responsible for the formation of gout.

In some condition, the strength and bone density decreases, probably with over use of whey protein in your diet. Because of imbalance in mineral absorption resulting in high risk of bone fracture or osteoporosis. The symptoms have been found in this case are, inflammation in bones and joints, pain and redness.

Whey protein’s a must pre-requisite for body builders

Whey is the Way to be… To get the desired result you just can’t overlook the workout regime or the entire diet or the whey protein. A good body to die for is a combination of all the aforementioned and not just one.

Following are the ways to consume it to get best results:

• Before workout take 10-20 grams of whey protein as it would enhance body endurance,stamina and would enable you the energy to sweat it out more.
• One must also take 20-40 grams of whey protein as soon as your out of bed. This will stop the muscle breakdown that took over night.
• You can also drink a 20-40 grams of whey shake as a snack between meals to increase muscle growth and inner strength.

As per Billy Simmonds (a world renowned body-builder and Mr Natural Universe in 2009) the whey protein not only helps in building strong muscles but also allows the body with much needed essential components that helps the body to attain a pumped up body. As it consists of amino acids which contemplates in building good muscles. Milk product like whey are intrinsic for body building.

Whey protein also leads to blood flow to other muscle tissue, which is another secret to its protein-synthesis. These proteins not only gives imperatives to our body to do a strenuous workout but also helps it retain it with much ease.

A new review found that consumption of 20–25 g of a whey protein helps to gain a chiselled body with much longevity, and also high-quality leucine-rich proteins, such as whey, may be particularly imperative for the elder people for the protein synthesis to occur.

It is learnt that whey protein before the workout not only enables the muscle tissue to work at it’s best in increasing the muscles at exhaustion of workout.

It also gives the individual the weight loss and well healthy body at the cost of consumption of just whey. Whey protein’s the best supplement to offer. It not only increases the body potential pushed to it’s limit but also gives it a new found energy to do the maximum workout hours.

When one thinks of “whey protein” instantly the idea of body building pop’s up as it has to do with generation of muscles. These proteins are essential not only for mere “body building” but also for keeping deadly diseases like HIV, cancer at bay (as per studies).

Conclusion

Whey proteins are in abundance in today’s time. You just need to choose out of the lot as to which one to go with given it’s composition and other details.A very crucial supplement that leads to generation of strong muscle tissue along with the immunity and endurance power simultaneously. According to Jim Stoppani ( a PHd in body building and mass muscle expert) whey protein needs to be consumed along with the daily workout like a religion to get the best results......

Use of whey protein- pre workout and post workout recovery

Everyone who has been lifting weights for some time have inevitably heard – and most likely bought into – a lot of the gym talk and magazine wisdom surrounding training and diet. Besides learning that eating every other hour and completely devastating every muscle group once a week is the optimal way to go for muscle growth, new strength trainees usually hear about the “anabolic window” that opens up after a workout and the boost in protein synthesis and muscle growth that occur if you consume fast-absorbable protein directly after your last set. It doesn’t matter whether you’re hungry or not, just getting it down is the priority.

When people ask us “when is the best time to take whey protein“, it’s hard to give a short and simple answer. There are optimal times to take whey protein depending on your training goals. Whether you want to increase muscle mass, lower body fat or just recover from sport and training, this will affect the best time to take your whey protein shakes.

A whey protein shake pre-workout is imperative in creating a positive nitrogen balance in the body. This is necessary to stimulate protein synthesis and increase muscle mass. Protein is the fundamental block of new muscle growth. Research has found that protein synthesis is increased when whey protein were taken ‘immediately before resistance exercise’. For this reason try including 25-35 grams of whey protein as the basis for your pre workout shake.

“Listen to your body”. This must be your mantra, to take due care of your body in order to fetch optimum results.

Post-workout protein is vital, especially if you haven’t eaten anything for hours. Aim for 20-50 grams of protein after each workout depending on your body weight. Most women will do fine with 20 grams, while men should aim for the upper range.

Whey protein is the most popular and most sought after protein supplements, and for good reason: It’s convenient, easy to mix, and it offers a rapid absorption rate that’s perfect after a tough training session. Don’t merely go for taste or cost.
Invest in quality and quantity as far as whey isolate is concerned to see a difference.

Consuming at least 10 grams of whey protein after working out seems to help increase muscle mass. A review published in a 2009 edition of the “Journal of the Canadian Chiropractic Association” notes consuming 10 to 25 grams of protein after exercise stimulates protein synthesis. The 2007 study published in “Applied Physiology, Nutrition and Metabolism” suggests sports drinks containing 10 grams of whey protein plus 21 grams of carbohydrates increase muscle protein synthesis after strength-training exercises.
Therefore, consumption of whey protein before and after workout certainly gives you all the benefits that you desire for your body.

Whey Protein for Kids

To start with it’s a major myth that surrounds “whey protein” is that only body builders and athletes are bound to consume it and nobody else. That psyche’s thoroughly wrong. Everybody who takes supplements will be befitted from it irrespective of age and sex. These proteins provide over all development of an individual. On the contrary it is the most beneficial for vegetarians and  children. Kids most of the times lack all the significant components that are intrinsic for growth.

Kids are so explicit and outgoing in nature that markets launch some or the other product focusing them with every passing day. Children these days are so engrossed with studies and other co curricular activities that they hardly get time for themselves or to eat. Supplements are intrinsic for kids as they miss out on all the essential with much energy at stake. Whey protein is good for the kids as it is prepared out of milk and all milk does is deliver good nutrition and health with even baby and infants been spoofed whey protein after every time interval in order to catch up on the losing out components.

Whey protein enables kids to make the most of their day with full energy infused at the same time not starving themselves. Supplement like whey protein is very beneficiary for individuals especially kids and professional athletes and others.

Following are the age group and intake volume allotted :
– From 4-8 age group, protein intake should be increased to 19 grams per day.
– Teenagers need more as per their growing age and it is at this age that the body internally grows the most.
– Teenage girls should take at least 19 grams and teenage boys should consume 56 grams. Given their outgoing characteristic.

The distinctive feature of whey protein is it’s weight gaining characteristic weight must be thought about while giving the, whey protein to kids. Kids should be given only the amount ,they are permissible not more given it weight gaining concern. As the world knows it is difficult to shed out those extra kg’s than gaining it. Weight gain is the simplest task of all.

‘Glutathione’ is our body’s most powerful anti oxidant that comprises that enables all other anti oxidant to function properly.

As there are a number of brands available in the market one needs to minutely go through the composition and whether it’s advised for kids or not? This one particular trait ought to be put under scanner before purchasing one. As whey protein already consist of weight gaining component in it and can other vital nutrients it may taste bit different to kids. Mothers can try ample of ways in order to make kids consume whey such that of adding whey into the flour while making chapatis, adding a tinge of it in fruit salad or while preparing shakes.

Whey protein is a useful supplement and must be made a part of everyday living to reap health benefits !