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The best time to take your protein drink is after your workouts
for a quick supply of protein and nutrients. But other then
that it really does not matter when you take your protein
drinks. Your body’s protein levels become depleted through
workouts and strenuous activities. Whey protein supplies essential
amino acids and is a precursor to building muscle. It builds
muscles, enhances your endurance, and reduces muscle deterioration.
Whey supplements supply a good amount of branched-chain amino
acids that are important to bodybuilders since they are metabolized
directly into the muscle instead of the liver like other amino
acids.
Personally the time when I take my protein
shake can change depending on what and when I eat, I try
to supply my body with protein every 3-4 hours. If I don't
have time to cook up "meat and potatoes" type
of meal, then I will have more than one protein drink
or protein bar throughout the day to make up for the protein
intake my body needs.
For example, during the weekdays, for breakfast I usually
have a bowl of oatmeal with milk and a protein drink.
But on the weekends when I have more time I will cook
a real breakfast such as steak and eggs.
The main thing is to try and get 1 - 1.5 gram of protein
per pound of bodyweight each day spaced out over several
meals or snacks. If you can't eat this much protein is
solid food, then have protein drinks and bars to make
up for the extra protein. |
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Why should I take Whey Protein?
"Whey has an excess of essential amino acids,’’
according to a key U.S. whey protein supplier. Essential amino
acids make up over 60% of whey’s total protein content.
As a result, there are no limiting essential amino acids in
whey proteins, as is the case with some vegetable proteins,
to detract from protein quality. Whey protein isolates (WPIs)
provide the excellent balance needed for a sports nutrition
product. WPIs are extremely low in lactose, less than 1%.
In addition, their bland flavor allows their formulation with
products not normally associated with dairy products, like
a fruit-bar or fruit-juice application.
What are the Benefits of Taking Protein?
• Protein provides quick energy
• Taking protein supplements will increase muscle weight
• Protein is used by athletes to repair and build muscles
after a tough workout
Whey Compared To Other Protein Supplements
So how do we know that whey protein is better than other types
of protein?
Whey proteins score a 1.14 on the "Protein Digestibility
Corrected Amino Acid Score", but the reported score is
1.0 - the max value allowed by USDA. What this means is that
whey scored higher than allowed! It's simply that good.
Biological value is another measure for protein quality. It
measure the amount of protein retained from the absorbed protein,
and guess what? Whey protein scored 100 on this, higher than
all other types of protein, even soy protein. Another quality
measure for protein is the "Protein Efficiency Ratio",
which whey scored near top of all proteins at 3.2 - just below
that of egg protein at 3.9. The highest the score, the better
the quality.
Whey Proteins, Muscle Growth and Fatigue Prevention
Whey proteins are rich in arginine and lysine. Arginine
and lysine are among the amino acids thought to possibly stimulate
growth hormone, a potentially beneficial response for bodybuilders.
Proteins may stimulate release of growth hormone, which is
an anabolic hormone or stimulator of muscle growth. Since
the use of anabolic drugs was banned from competition, strength/power
athletes have sought legal, natural substances to help build
bigger muscles. Whey proteins offer natural alternatives to
anabolic-androgenic steroids for bodybuilders.
Whey contains glutamine, a conditionally essential amino acid.
Glutamine has been studied for its role in preventing fatigue
and over-training in athletes. It is conditionally essential
because in certain situations, it may be needed in the diet.
It acts as a fuel for dividing cells. It makes up 60% of the
amino acid pool in skeletal muscle, so athletes are cautious
not to allow any shortage in the belief its absence would
reduce muscle growth and increase muscle breakdown. Glutamine
plays an important role in binding ammonia, which is a molecule
produced by muscles in exhaustive conditions. While under
stress, the body’s glutamine requirements can increase
considerably. Adding glutamine provides opportunities for
whey product line extensions. Glutamine can also be used in
sports drinks, bars and instant drink mixes. Formulators may
enhance their formulas by adding glutamine into products.
Related Articles
How Much Protein?
Protein Shakes
Protein - When,
Why, and How Much!
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