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 !

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.