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The key building block within the human body that unlocks muscular development and repair is protein. The mere fact that protein makes up about 75% of the solids in the body, makes it an essential ingredient that must be maintained in order to stay healthy. It is often the highest priority for elite athletes because of its physical benefits. Yet, the average exerciser on most occasions, neglects proteins wonderful advantages. The molecules of protein are made up of amino acid chains and are quite intricate. It is a chemical structure containing nitrogen, carbon, oxygen, hydrogen and often sulphur. For sustaineed human life protein in absolutely essential. Many consider that protein is a vital ingredient only for the top athlete or those wanting to build their muscle form and structure. Wrong. Protein is a must for all. It plays the highly important role of muscle and tissue repair and development and a major player in every persons overall health. Whenever we exercise, small tears occur within our muscle tissue which is desired if we want muscles to develop in tone and size. Afterwards, our muscles begin to repair themselves and toning and growth occurs. To repair themselves, muscles need protein. But you cannot eat enough solid food containing protein as quickly as you can take in protein with a concentrated protein shake. Whey protein shakes come in many forms and quality so be careful to find one with all the appropriate dairy licences and 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! Whey protein is generally the number one choice of the serious and part time exerciser as its abilities to promote muscle recovery, repair and growth are greatly evident. The high strength, high impact sports people often looking for muscle mass will head for a protein shake that is also higher in carbohydrates. Soy protein is also another top option and is a favourite more of the women than men. Soy protein can often be found in weight loss and slimming products that are especially designed for the female body as it has lean muscle mass benefits. However, please only use these protein supplements in partnership with wise food choices that also contain protein. 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.
Colin Johnson has been an elite sports coach, drug lecturer and father of five all in one century. He strongly approves of whey protein shakes for muscle repair, shaping and development. Colin can be contacted at admin@protein4health.com to answer all your questions relating to supplements.
Article Source:- Link Building
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