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What Is Whey Protein? Benefits of Whey Protein

Le 9 March 2017, 18:39 dans Humeurs 0

Whey protein. This is a familiar word for almost each and every fitness enthusiastic person. For those newbie who join fitness program might want to know what is whey protein? So let me explain details about what is it and what are the benefits of whey protein.

Whey protein is a mixture of Globular proteins which is isolated from Whey. It can be used as a dietary supplement with a various health benefit.

By doing so many research globally, researchers have convinced that it can be considered as a complete protein. Muscle builder / fitness enthusiastic regularly use this protein for faster muscle recovery and building process.

What is the composition of whey protein?

  • Beta- lactoglobulin
  • Alpha- lactalbumin
  • Bovine-serum albumin
  • Immunoglobins

It also contains 9 amino acids

Type of whey protein

There are 3 types of whey protein. And we will be discussing what are those, now->

  1. Whey protein concentrate – it is the most common form of whey protein and most fitness freaks use this protein first. It contains a low level of fats and carbohydrates. 
  2. Whey protein isolate – usually it contains 90 percent of protein and it has less fat and lactose.
  3. Whey protein hydrolysate – this protein has a strong capacity of digestion compare to concentrate and isolate. It is hydrolyzed for easier metabolizing and therefore cost is also higher.

Whey protein is one of the richest sources of BCCA ( branched chain amino acids) and it has a super fast digestion capacity. In less than 30 minutes, it can put aminos to your muscles which are the main reason of muscle growth. Now probably you have understood the importance of WHEY PROTEIN.

Now let’s talk about the Benefits of Whey protein:

  • Whey protein reduces the risk of heart disease, cancer, and diabetes.
  • It helps to lower your cholesterol.
  • Taking whey protein in a regular basis helps to lowering your blood pressure and also reduce the risk of some extra cardiovascular disease
  • According to one study, published in Nutrition&Metabolism, who take whey protein, can lose weight and body fat compared to any other beverage.
  • Increase your strength while working out
  • Consuming 20-30 grams of whey protein can reduce stress.
  • Your overall immune system is improved by taking whey protein regularly.
  • And Most IMPORTANTLY it delivers faster recovery and muscle growth after an intense workout.

Above are the proven result/benefits of whey protein.

All things have two different aspects. Some positive and some negative. Generally whey protein has no side effect on the body but taking severely high amount per day can lead to some possible side effect. These are...

  1. Headache
  2. Nausea
  3. Stomach pain
  4. Cramps
  5. Fatigue

But you don’t need to worry about it. As we are taking an approximate amount of whey protein along with our whole food for building muscle.

I hope this article will help you to understand about whey protein. If you have any suggestions do comment. 

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This Muscle Building Diet Will Make You Ready For The Next Summer

Le 9 March 2017, 18:20 dans Humeurs 0

How to stay on track and how to build muscle fast. Well, this article will help you to find out. 

A good muscle building diet consists of various important ingredients. This diet consists of enough protein, carbohydrates and fats including the minimum of 3-liter water per day.

Protein helps to rebuild the muscle tissue and deliver fast to more and more. Your carbohydrates help to sustain. Meaning, it gives you the energy to work in the gym. And Fats helps to store that energy for a long time which helps to build muscle.

Let me explain why you need fats. If you do not consume enough healthy fats, your body will use your protein intake as your main energy source. This will be a major problem for someone who is trying to get some muscle mass. Do you need to build and repair lean muscle tissue right?

If your body is using protein as its source energy source, you probably will not reach your anabolic potential. By adding a good amount of fats in your diet, you will ensure that this will not happen. It is also very crucial for hormone production, your skin care, hair care and to protect your vital organs. 

So how much protein, carbs and fats you need on an average day?

You need 1 gram of protein and carbohydrates per pound of body weight. And .5 percent of fats. This means that the percentage of fatty acid should be 40% should be protein, 40% should be carbohydrates and remaining 20% ​​should be of fats. 

Now let's take a look how your muscle building diet should like: 

Protein : There  are so many protein sources available. Egg whites, chicken, beef, greek yogurt, cottage cheese, milk, soy milk, steak, pork (boneless), turkey breast, halibut, tilapia, Bean chips, tofu, quinoa, wheat germ etc. You can add supplements like whey protein for optimum results.

Carbohydratesyou need moderate carbohydrate diet which will provide muscle growth and prevent muscle breakdown. Here are some examples of carbohydrates: walnuts, avocado, strawberries, oatmeal, broccoli, rice, pasta, etc.

Fats : example of healthy fats are fish oil, wild Salmon, berries, yogurt, nuts, soy milk, walnuts etc.

Supplements : This is a new product. Supplements like trenorol is great for mass gains and strength.

Also, our body needs additional stuff like minerals, vitamins and other ingredients which comes from green vegetables, tomato, spinach. So make sure you add this too.

Here is the diet for building muscle fast.

Ultimate Muscle Building Diet :

Meal Time Food
Meal 1 7 A.M. (after waking up) Whey Protein
Meal 2 8 A.M. (Breakfast) 6 egg whites, 1 cup of oats with water, 1 Banana
Meal 3 11 A.M. Grill Chicken, white rice/ vegetables
Meal 4 1 P.M. (Lunch) Tuna, sweet potato, and broccoli
Meal 5 3 P.M. Chicken/beef ( grilled), green vegetables
Meal 6 Pre-workout Optional ( you can have pre workout supplement with banana)/ or fish and broccoli
Meal 7 Post workout Whey protein/ chicken or fish with tomato
Meal 8 9 P.M. Cottage cheese/ greek yogurt.

You can mix with other sources. For example you can have chicken breast for protein sources and you can have fish or turkey breast. In terms of carbohydrates, you can pick pasta too. It's really up to you how you want to eat. Because eating the same, day after day, you might feel bored or uninterested. But yes, you have to take care of all the portion equivalently. This means protein, carbs and fats should be 40/40/20 accordingly. 

Hope, this Article has helped you. Share your views in the comment section.