Shake Up Your Day - The Many Benefits of Whey Protein

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.

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!

Protein comes in many forms and shapes as a health and sporting supplement. Whey protein is the choice of most athletes seeking muscle recovery and health and general body tone. Body builders and those wanting to gain muscle mass will go for a whey protein high in carbs. Although alot of folk, especially women prefer the soy protein option which features highly in slimming and weight loss products as soy is beneficial for lean muscle mass. It has always been my strong advice to sportspeople nt to rely totally on their protein supplement but to also consume healthy food options high in protein.

The amount of protein required is ever debated amongst the health and sporting fraternal, but as a general rule around 10 grams per 4.5kg of body weight (ie 10 grams per 10 pounds) is a common concensus. Body Weight 60kg/130 grams of protein, 70kg/155 grams, 80kg/175 grams, 90kg/200 grams, 100kg/220 grams. With todays crazy lifestyles, that are often accompanied by diets that can lack in protein, a protein supplement in the form of a protein shake is an intelligent addition to a person's diet.

It is widely considered that you cannot take too much protein. However, if you do take excessive amounts it can lower the amount of magnesium and calcium in the body and I would suggest you supplement your diet with added calcium and magnesium. However, if you stick to the guide of protein to body weight it will keep you in the recommended intake.

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.

Natural high protein foods are: meat, fish, eggs, milk, legumes and beans. Because intense muscular workouts use high amounts of protein as energy it is important that the body has lots of protein to use for muscle development, growth, recovery and repair. Protein supplements such as Glutamine and Whey Protein provides high quality protein that can be easily taken when your body requires it most.

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Colin Johnson has been a top sports coach, drug lecturer and father of five all in one lifetime. 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.

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