Nowadays, it seems like there are more and more Health advocates taking in more protein in some form or another. For example in your local grocery store, and you’ll likely find many different kinds of protein-enriched cereals and even “high” protein oatmeal. Whether the type of protein is soy, whey, casein, or milk, protein.
Of course, one of the best ways to get the amount of protein that your diet requires is through solid food, but it is not always easy to get all of our protein through solid foods. Especially when you carry out a full-time job and don’t always have time to prepare meals, through which to get your protein. This is where the protein shake will take their place. All you need is protein powder, a shaker bottle, some water, and you’ll always have enough protein to fuel your muscles!
Protein is used mainly with the production of muscles and is also used to manufacture hormones, enzymes, cellular messengers, nucleic acids, and immune-system components. Without a sufficient amount of protein, our bodies cannot put together the structures that make up every cell, tissue, and organ. It can’t generate the biochemical substances needed for cardiovascular function, muscle contraction, growth, and healing. Without the correct amount of protein, our muscles wouldn’t be able to heal quickly which would lead to over training your muscle which could result in injury.
Directly after a workout is the best time to put protein into the body so that the protein can be delivered to your muscles, to begin healing the “micro tears” which are minuscule tears in the muscle tissue, caused by intense contraction of the muscle during working out.
Since solid food takes much longer to digest and break down the protein and send it to the muscles, it may be best to take a protein shake immediately following a workout, giving that protein shakes only take around 30 minutes to reach the muscle after ingestion. We can see the advantage to making a protein shake in this instance.
Which Protein Is The Best Choice?
Whey protein has become one of the best supplements to put on muscle and enhance physique as well as improve health. To decipher which protein is best for a particular need, typically one would use a precise gauge of some sort like protein quality tests to determine which protein to use. The most commonly used criteria to measure the quality of a protein is Biological Value (or BV for short), which is the amount of nitrogen, body protein in grams, replaceable by 100 grams of protein in the adult diet.
Proteins that have the highest BV are considered to be the best for promoting growth. However, most scientists that are involved with protein research agree that the higher the BV, the better the protein is digested, used, and retained in the body. This turns into lean tissue gained and all things being equal like calories, exercise choice, etc. It is, however, a very complicated topic not given to such black and white answers.
Whey is a complete protein with a high BV, which means it contains all the essential and nonessential amino acids and boasts the highest branched-chain amino acid content found in nature. The Biological Value of whey protein is approximately 104, and the next highest BV is 100, with the whole egg. The BV of whole milk is 91, the BV of casein is 77, beef is 80, soy is 74, wheat is 54, and beans are 49.
Again, BV is only one criterion for proteins, and although necessary, people often make too big a deal of it. For example, beef has a relatively small BV but has been a staple protein for athletes (and people in general) for decades. Soy has a little BV but has other potentially useful properties. So, as a general guide to choosing proteins, BV is something to consider but should not cause people to put blinders on to other proteins.
How Much Should You Take?
The amount of protein you should take in for building muscle is 1 gram of protein per pound of body weight, for example, if you weigh 200 pounds than the minimum amount of protein you should take in is 200 grams of protein for muscle growth. But extra protein that is more than the daily minimum for muscle gaining just speeds up the healing process.
There has been debate over a maximum amount of protein that you should take in. It is to believe that it is not possible for somebody to take in too much protein. Although if you take in large amounts of protein it is a good idea to supplement your diet with calcium and magnesium since excessive amounts of proteins have been proven to decrease the amount of calcium and magnesium the body makes and retains. It is highly recommended to take protein not only does the muscle require the great ingredient to repair and grow but also three-quarters of the solids in the body are comprised of proteins.
When Are The Best Times To Take In Protein?
Now you know the benefits and how much you should take in, but, when is the best time to put protein into your body. One of the times that your body is in need of the most protein is immediately following a workout since your body starts to heal the muscle right after a workout. Taking protein at that time will give the body what it needs for its muscles to recover and grow.
It is also vital to take in a protein drink before you go to bed, providing your muscles with protein since your body will be slowly depleted of protein as you sleep. Breakfast is an important meal as well because your body depleted of food during sleep for 8-12 hours. One of the best tips of advice is to eat consistently, day in and day out, or take protein regularly to keep the protein levels high.
No matter your nutrition goals, protein should be treated as a foundational nutrient of any diet program. It is a key ingredient for attaining optimal progress in physique enhancement and performance. It’s certainly not a secret that any person who is active in sports and trains with weights or other resistance will benefit from getting enough protein. Every person from athlete to non-athlete looking to be healthy can find advantages in taking in protein. Many enjoy the anti-aging effects that a high protein diet can result in. But the only way to see how beneficial protein can be for you is to try it for yourself