Protein Supplements Guide 101

Many supplement companies seem to make many outrageous claims to their products promising the world.  But there’s one supplement that you can go wrong with for muscle growth; protein supplements.  Protein is a natural source of macronutrient that basically is necessary for proper body function and health.  And protein supplements are definitely a must if you’re into heavy strength training and weight lifting.

Following a workout, your body needs to repair itself.  To repair the microtrauma of muscle fibers caused by heavy weight lifting or any conditioning activity (cardiovascular activities like running, sprinting, or recreational sports), it needs fuel.  Protein is that fuel for growth and improving fitness.  The body doesn’t operate well on an empty stomach after an intense activity workout session.  You will sometimes feel light headed and/or weak after a workout so it only makes common sense to eat something and provide the fuel (protein) to your body.  Improving fitness demands intake of nutrients.

You can provide the protein fuel by making protein shakes with protein supplements easily.  The ingredients are basic and you don’t have to buy anything else, other than whey protein powder.  You’ll be using whey protein to make the protein shakes as it is fast absorbing and infiltrates quickly into the intestines through the bloodstream to the muscle cells.  Casein protein is slow absorbing and works best in normal bulking meals.

To make a protein shake, fill a blender with about half a cup of water,2 servings of simple sugars like dextrose, a cup of milk (milk is optional), a bananna, half a serving of additional fruits like cherries, blueberries, or sliced peaches, a serving of yogurt (pick your own flavor but I usually go with flavorless just to give the shake some thickness), and finally the main ingredient of 2 servings of whey protein (I use Optimum Nutrition’s Whey Protein brand).  Mix it all into a blender and blend it well together.  Then pour into a shaker bottle and shake well.  Drink to your hearts content.  You can come up with your own recipe.  The above is just a sample recipe that I’ve been using for years.  The entire shake sums up to 700 total calories with 55 grams of protein.  Keep it simple and throw in whatever fruits or extra flavoring you desire.  The important thing is that you do use protein supplements to help the body repair and grow, staving off overtraining and stress hormones after workouts, for long term success.

In the last 10 or so years, whey protein concentrate , one of the top muscle building supplements, has increased in popularity in the supplement market due to the discovery or really “rediscovery” of the benefits of taking whey protein after a strength or conditioning workout.  Whey protein concentrate and isolate is made as a by-product of cheese making containing water, lactose, protein, and other fat-soluble nutrients and micronutrients (vitamins and minerals).  The whey by-product from cheese manufacturing is then reprocessed into a more usable form for consumption by athletes, bodybuilders, and powerlifters to aid in muscle growth, recovery, and repair.  Whey protein undergoes a low-temperature filtration process that strips most of its lactose, fat, cholesterol. The end result is around 80-90% pure complete proteins, depending on any further processing and brand.  Isolate holds about 90% pure protein while concentrate, ususally cheaper than isolate protein, contains anywhere from 75-85%.

The benefits of whey protein are numerous as its biological value is even higher than eggs and most meats.  It specifically helps in the repair and growth of muscle tissue following a workout since it’s a top rich source of amino acids, (BCAAs-branched chain amino acids).  After a workout, the body is very receptive to nutrients as it “screams” for it due to heightened insulin sensitivity and cortisol.  Protein combats the stress hormone cortisol.  It involves itself with a process of gluconeogenesis which is a process of energy production involved in doubling the fat loss process, thereby facilitating even greater weight loss.  This is why trainers and nutritionists will recommend a higher intake a protein, or more specifically whey protein supplements, if he/she wants to lose more fat.  Protein also enhances metabolism and satiety.

For bodybuilders, combat athletes, olympic lifters and powerlifters, whey protein is of utmost importance.  After a strength workout, the muscle fibers (being made of proteins themselves) demands immediate recovery due to microtrauma from the resistance training during the workouts.  Protein facilitates repair for greater adaptation in strength increases and muscle gains.  It combats cortisol to prevent the onset of cumulative fatigue and overtraining.  Overtraining is extremely detriment to bodybuilders and athletes as it diminishes performance, strength, and general fitness condition over the long term.  So taking whey protein is crucial to balance fatigue, allowing the body to recover and overcompensate on the right path to higher fitness.

For anyone wanting to gain muscle, strength, and overall improve their general fitness level and conditioning, they can’t go wrong with a whey protein supplement as the primary muscle building supplement.

Whey protein is a complete source of protein that contains all the essential amino acids (BCAAs; branch chain amino acids). It’s the highest quality of protein manufactured for consumption. It is also a natural food source found in meats and other foods. There are mainly two types of protein: Whey protein and casein protein.  Whey is a by product and comes from cow milk manufacturing process of cheese.  Protein is a natural source of nutrient that have no side effects when taken moderately, even in supplementation form.

There are no natural foods that contain whey protein (natural foods meaning non-supplement sources of foods).  But food sources that includes complete proteins includes lean red meats/steak/beef, chicken and turkey, fish, tuna, eggs, nuts, and cheese. Actual whey protein can be found in whey protein supplements making post and pre workout whey protein shakes for recovery and repair of muscle tissue.

There are 2 major types of whey protein, whey protein concentrate and whey protein isolate. Whey protein concentrate is low in fat, has a highest biological value and is typically about 80-85% pure protein. Whey protein isolate is whey in it’s purest form. Isolates are processed to remove fat and lactose. Typically whey protein isolate is about 90-95% pure protein by weight. It differs by weight and packaging.

Now what does it actually do?  It provides the body the capability to build muscle, repair damaged tissues, and improve strength, muscle endurance, and speeds recovery after an intense strength workout or conditioning/cardiovascular workout.  Both professional and amateur/recreational athletes and weekend warriors are able to build more muscle and gain more strength while improving fitness with whey protein shakes.

Whey protein is far superior to all other forms of protein. It provides the body with the perfect amino acid profile for muscle building, strength and recovery. Bodybuilders and professional athletes all know the importance of using whey protein supplements to help increase size, strength and speed up recovery times.

It is also fast ingesting meaning the body absorbs the broken down proteins (amino acids) for immediate repair and recovery.  This is perfect for consumption after a workout when the body reverts to a catabolic state.  In that state, the body screams for nutrients.  Whey protein is fast acting and perfect as an after-workout meal or shake. Additionally it also works as an antioxidant to boost the body’s immune system. Scientific studies have shown that regular supplementation with whey protein promotes a strong immune system.

Typical whey protein shakes usually contains 1-2 servings of whey with milk, yogurt, and some fruits mixed in  blender and then thrown into a shake to drink.  Supplement your daily diet today with whey protein shakes.