Protein is a chemical structure that contains oxygen, carbon, nitrogen, hydrogen and usually sulphur. Protein molecules are complex and are made up of chains of amino acids. Proteins are absolutely essential to human life, not just elite sportsmen and women and bodybuilders as many people think! Their function is in the growth and repair of tissue and a key ingredient to every person's physical wellbeing.
In order to attain muscle growth and toning when we exercise, small minute tears occur within the muscle tissue which later repair themselves resulting in muscle development. For this process to happen at an optimum rate and efficiency, protein is required. The quicker the protein arrives at the muscles after activity the better. Unfortunately, foods high in protein take many hours to digest and get to the desired muscle areas. This where concentrated whey protein shakes can benefit enormously. If you do opt for this excellent supplement, ensure you select one that has a high dairy licence rating and never take a protein shake that is not marked with the necessary food authority accreditations and approvals.
Some foods take many hours to reach the muscles, whereas a protein drink is absorbed and begins the healing and building process in the muscle cells within 40 minutes. This is why a protein drink should be consumed straight after you exercise. The muscle building and recovery process will be sped up dramatically and the chance of injury reduced. Other key times include breakfast so as to replenish protein supplies and before sleep, as this is a time when the body may become depleted of protein. This will aslo keep the metabolism going while sleeping!
There are many types of protein, yet Whey Protein is by far the most popular choice of those seeking muscle growth, a toned body and overall improvement in health. However, many do opt for the alternate Soy Protein in slimming products as Soy has lean muscle mass benefits. We strongly advise that you continue to consume healthy natural foods high in protein in partnership with your protein supplement.
The amount of protein to add to the regular diet fluctuates depending on who speak with. However, if you don't stray too far from the rule of 10 grams for every 4.5kg of body mass (ie 10 pounds body mass, 10 grams of protein) you will be pretty close. Therefore if you are 80kg then 175grams of protein will do nicely. 100kg then 220grams is your mark. If trying to keep tabs on your protein intake is a headache, then I would suggest a shake at breakfast and one after a workout is a good rule of thumb.
If as an exerciser you stick pretty close to the recommneded protein intake guide you can't go to far wrong. If you have had a few days of intense activity then maybe up the dose a little for a few days to get those muscles an extra recovery and growth boost. However, excessive amounts of protein won't necessarily harm you but it will lower the calcium and magnesium levels within the body which may need to be lifted with a supplement containing thosae two additives.
In the weight loss field protein is also considered a key by many. The most recent evidence appears to support the beneficial nature of a high-protein, low-carbohydrate diet. A large randomized study at Stanford University found that women following such a diet lost more weight and experienced more favorable overall metabolic effects at 12 months than in other diets. The study followed 311 pre-menopausal, non-diabetic women, age 25-50.
Foods that are high in protein and sought out by the health minded for their daily protein intake include meat, eggs, legumes, fish, milk and beans. If you are a person who does exercise and does participate in some intense workout sessions, it is extra vital for muscle repair and growth to ensure protein supplies are maintained. These supplies are sapped simply under normal everyday physical demands and greatly depleted when we add serious exercise to the mix. Protein supplements like whey protein shakes and glutamine provide high quality protein that is convenient and easy to take.
About the Author
Colin Johnson has been an elite sports coach, drug lecturer and father of five all in one century. He highly approves of whey protein shakes for muscle recovery, shaping and development. Colin can be contacted at admin@protein4health.com to answer all your questions relating to supplements.
