Do you really need protein supplements?

Protein powder is gaining popularity as a nutritional supplement. But should you take it or not? Know these facts before you decide

Kumar follows no-supplement bodybuilding diet.

What are protein supplements? 

• Protein supplements contain different types of protein in varying amounts. They may include milk, whey, casein, egg, soy and rice. Bodybuilders, athletes, gym enthusiasts and dieters take them to meet daily protein intake requirements. Whey protein is one of the most commonly used protein supplement because it is a complete and balanced protein source. 

Benefits of whey protein

• Whey contains all the nine amino acids necessary for human dietary needs.
• They are usually “grab and go”, a convenient source of high-quality protein.
• High-quality whey contains 20 to 30 gram of protein per serving.
• Proper protein timing is essential to maximising muscle gains. Supplements provide you with the ability to have a fast digesting protein meal whenever you need it. 

Are they safe?

• Although most protein supplements are not harmful, I insist that any protein supplement should be taken under medical supervision to avoid future complications.

What if they are consumed in excess?

• Additional protein is deaminated (the nitrogen is removed) and stored as fat.
• Our kidneys are forced to work harder to expel urea. This could lead to kidney problems.

How much protein do you need daily?

• According to United States Department of Agriculture (USDA)’s RDA for protein, you should take in 0.8 grams of protein per kg of your bodyweight in a day.
• If you are doing strength training, you can take up to 1.5 grams of protein per kg of your bodyweight in a day.

Do you really need protein supplements?

• If you can’t get adequate amounts of protein from your regular diet, you can take supplements to fulfill your daily protein requirements.
• As long as you fulfill your daily protein requirement from your regular diet, you don’t need any protein supplement to build muscles.

AN INSPIRATIONAL STORY

Kumar Handa, an Amdavadi fitness enthusiast, has transformed his body in just 10 months without depending on protein supplements. He follows the ‘No-Supplements’ body-building diet. Kumar consumes protein-rich food and gets enough protein from different sources every few hours. 

HIS FOOD PLAN

• Breakfast: Paratha and Milk
• Snack: Beet and Cucumber salad and Cheese
• Lunch: Green Vegetables Sabji, 3 Roti, Curd, Dal, Rice
• Tea
• Snack: Rajma / chana / mixed sprouts
• Pre workout: Banana shake
• Post workout (dinner): Egg whites with low fat paneer

HIS WORKOUT

• 15-min cardio, 60-min weight training, 5-day/week

HIS LIFESTYLE

• Active throughout the day
• Sleep 7-8 hours
• No naps in the afternoon
• Eats non-vegetarian food once in a week or fortnight when he eats out.

Original Source: http://www.ahmedabadmirror.com/article/3/2013080320130803021251137db364e22/Do-you-really-need-protein-supplements.html

The Importance of Muscle

From the very beginning of the ancestral health movement, Paleo-inspired exercise plans have focused on strength training over cardio, with the rationale that lifting heavy weights effectively builds and maintains muscle mass, while jogging for hours actually destroys it. But this begs the question: what’s so special about muscle mass? Why would you want to have more of it?

The first obvious answer is “because it looks good:” especially for men, but increasingly also for women, the athletic look is in. Muscles make for a nice beach body, and they’re also attractive as an outer sign of positive personal qualities like self-control, discipline, and drive.

On top of their aesthetic appeal, muscles are useful. Even in a society saturated with every form of mechanical convenience we can dream up, we still occasionally have to move a couch, push a car, or carry a bike up a flight of stairs.

But most importantly, muscles play a vital role in supporting overall health and wellness, especially into old age. They aren’t just about looking good (although that’s a nice bonus), and they aren’t just about the occasional need to help your friends move; they’re a critical factor in metabolic health, body weight control, bone strength, and resilience to stress and disease.

Muscles Promote Insulin Sensitivity 

One of the most important functions of muscles in metabolic health is their ability to store glucose (carbohydrates) as glycogen. They then use this stored glycogen as fuel every time you need to move. Muscle mass essentially acts as a glycogen reserve that you top up by eating carbohydrates, and deplete when you exercise.

This makes muscle a critical player in an overall healthy metabolism, because it allows you to use carbohydrate calories for what you want (energy and activity), and not what you want to avoid (storage as fat). In more scientific terms, it increases insulin sensitivity and protects against insulin resistance. In helping your body use carbohydrates this way, muscle mass is ultimately protective against metabolic syndrome and diabetes, which are really just diseases of inadequate carbohydrate metabolism (for more on this, see the full explanation here).

On the flip side of this, sarcopenia (the technical term for inadequate muscle mass or quality) is strongly associated with diabetes. So far studies have only established a correlation, not a causation, but the strength of the relationship is telling. One group of researchers studied 810 subjects in Korea, and divided them into two groups: diabetics and non-diabetics. 15.7% of the diabetics, but only 6.9% of the non-diabetics, were sarcopenic. And in American subjects, another group of researchers found a strong correlation between sarcopenia and impaired glucose metabolism independent of body fat. In other words, the less muscle you have, the more likely you are to develop insulin resistance, metabolic syndrome, and ultimately diabetes.

Muscles Protect Against Obesity 

Diabetes, of course, usually comes along with an unwelcome co-morbidity: obesity. Diabetes and obesity are really just two sides of the same coin – diabetes is the inability to use carbohydrates productively, and obesity is the natural result when your body stores them as fat instead. Both are inflammatory; both are mediated by imbalances in the gut flora; both are closely connected to autoimmunity. Unsurprisingly, the muscle wasting of sarcopenia is also strongly associated with obesity, and the two problems react on each other in a vicious cycle.

This diagram (taken from this study) perfectly illustrates the vicious cycle of sarcopenic obesity:

To explain the relationship very simply, obesity is inflammatory, and inflammation causes muscle breakdown throughout the whole body. Muscle loss makes it harder to move around, contributing to a sedentary lifestyle. Sitting all day accelerates weight gain and muscle loss, and the cycle continues.

Sarcopenic Obesity and Aging 

The dangerous consequences of muscle loss and fat gain most obvious among the elderly, making muscle health especially important after middle age. Aging presents a perfect storm that greatly accelerates the rate of sarcopenia. As people get older, they generally stop exercising (if they ever did), and spend more time sitting still. But muscle, unfortunately, is a use-it-or-lose-it kind of tissue. For one thing, it takes a lot of energy to maintain, so if you want to keep it around, you have to use it regularly to show your body that it’s still worth the effort. Since an elderly person’s body already has enough to do without maintaining muscles for no reason, it breaks down the muscle proteins to spare energy and keep the heart and other organs functioning.

The elderly also don’t metabolize protein as efficiently as the young, so their protein requirements for maintaining muscle mass are higher at the time in their life when their actual protein intake is most likely to drop.

The result is a steady decrease in muscle size that really takes off around age 50 and accelerates with time. And it’s not only the amount of muscle tissue that’s affected; muscle quality also declines. Scans of elderly people’s muscles reveal much more intramuscular fat, or fat tissue that has penetrated into the muscle. Basically, the elderly are at a much greater risk of being “skinny-fat:” they aren’t noticeably underweight or under-muscled to the naked eye, but look a little closer and that “muscle mass” isn’t all muscle.

This diagram (from this study) summarizes the relationship between aging, weight gain, and muscle loss:

As you can see, it’s essentially an even more dangerous version of the sarcopenia/obesity cycle that occurs in non-elderly people.

All of these factors make old age an enormous risk factor for losing fat and gaining muscle, and as you might expect, the vast majority of sarcopenic obese patients are over 60. The consequences are severe. Sarcopenic elderly patients are more vulnerable to falls, and less able to recover from illness or hospitalization. Add obesity, and the story gets even worse; in one study, sarcopenic obese elderly patients fared dramatically worse than sarcopenic nonobese or obese nonsarcopenic patients in a test of their ability to carry out everyday activities (for example, bathing, dressing themselves, and cleaning the house). The extreme consequences of sarcopenic obesity in the elderly really highlight the crucial importance of muscle mass for maintaining a healthy spectrum of human activity

Muscles, Diabetes, and Sarcopenic Obesity: Summing it Up

To summarize the previous three sections, muscle loss is a key player in the cycle of obesity and diabetes. Gain muscle, and you improve your metabolic function and reduce your risk of fat gain. (Although it’s not a magic bullet, it’s also worth mentioning that muscle in the resting state burns more calories than fat, so it does raise your metabolism slightly).

On the other hand, if you lose muscle, your body has a harder time maintaining a healthy weight and a normal degree of insulin sensitivity. And worse still, the cumulative effect of sarcopenia, diabetes, and obesity is far greater than the sum of their individual problems. All three of these conditions magnify each other and keep you trapped in a vicious cycle of poor health.

This all goes double if you’re over 60. The elderly, as the population most at risk for muscle loss and fat gain, are especially prone to sarcopenic obesity, and have the most to gain from taking care of their muscles. But it doesn’t just affect the retiree crowd: in people who don’t regularly exercise, muscle loss starts around age 20. Preventing insulin resistance and weight gain in middle age, and heading off sarcopenic obesity in old age, start in the gym when you’re young.

Muscles And Bone Density 

Moving on from the metabolic advantages of having a healthy amount of muscle mass, strong muscles also help preserve and maintain healthy bone density. Especially for women and the elderly, bone density is important for preventing osteoporosis – and it’s not just about eating your calcium chews.

The connection might not seem obvious (how does more muscle mass make your bones stronger?), but the hidden link is in the concept of loading. The best way to build strong bones is to put them under a heavy load: lift, carry, drag, or otherwise move something with a substantial weight. And all the ways of doing this also result in stronger muscles. So it’s not the muscles themselves that make your bones stronger; it’s the exercise you use to build those muscles that also builds your bones.

Specifically, weight training with heavy weights has been proven again and again to increase bone density, even in the elderly. The literature on this subject is enormous; one comprehensive review found that the benefits of walking or light aerobics were debatable, but that strength training was both safe and effective for preventing bone density decay in older adults, especially when continued consistently for at least a year.

Just like building muscle to prevent sarcopenic obesity later in life, improving bone density through strength training is another benefit that it’s best to start working on while you’re young. If nothing else, it’s much easier to maintain a habit you already have than to take up deadlifting at 65. This review even found that exercise increased bone density in preadolescent children: as long as the exercise is done at an age-appropriate intensity, there really is no age limit on the benefits.

Muscles Improve Disease Recovery 

Another health benefit of muscles is their ability to create a “safety net” of protein that your body can draw on at times of increased need. Protein is one of the most important structural components in your entire body, and muscles play a key role in regulating protein availability. They absorb protein from the diet, store it, and distribute it to the heart, liver, and other organs as needed. In the absence of dietary protein, your body will break down your muscles to keep feeding your organs.

In healthy people under normal lifestyle conditions, the intake of protein from food balances out the demands from the organs, and muscle mass is preserved. In bodybuilders, the intake of protein from food exceeds the demands from the organs, and muscle mass is increased. Under the stress of any kind of illness or injury, though, your body’s protein needs increase significantly because all your organs need more support to help them fight the stressor. Patients with severe burns, for example, can require up to 3-4 grams of protein per kilogram of bodyweight (compare that to .8-1 grams/kg in healthy people).

Diet can rarely deliver this level of protein, especially diets of the hospital food that you’re likely to be stuck with if you have such a severe injury. From an evolutionary perspective, it’s also unlikely that humans could regularly get that much protein while severely injured and unable to hunt. Fortunately, your muscles can take up the slack – if you have an adequate reserve of muscle to start with. Muscle is your body’s “safety net” against the increased protein demands of illness.

If you don’t have that safety net, you’re in trouble. For example, muscle mass is an independent predictor of survival rates for patients with all kinds of cancers, even after accounting for sex, age, and stage of cancer. Compared to patients with normal muscle mass, patients with sarcopenia find chemotherapy harder to endure. They experience symptoms of overdose at lower levels of drugs, they require more rehabilitative care, they suffer from infections and complications more frequently, and they simply die more often.

From the numerous disadvantages of people who don’t have adequate muscle mass, it’s clear that skeletal muscle is an important stockpile that the body can draw on for extra nutrients when it needs them. So building up a healthy reserve of muscle is an excellent form of health insurance just in case life happens and you find yourself in the hospital with a serious problem.

Building Healthy Muscles 

After all that description of the benefits of muscle mass, it’s time to get down to the details: how can you increase the size and quality of your own muscle tissue?

First of all, it’s important to note that not everyone has to be a bodybuilder in order to get these benefits. The studies linked above, that resistance training substantially improves bone density in elderly women, weren’t turning little old ladies into she-hulks with a steady diet of whey powder and creatine. To get the benefits of healthy muscle mass, you don’t have to go anywhere above the musculature that most people find attractive (unless, of course, you want to).

That said, the nitty-gritty of building muscles is actually fairly simple. First, eat adequate protein (20-25% of calories is a good ballpark number for putting on muscle) and adequate calories. If you’re losing fat, your body can build muscle mass on a slight calorie deficit because it will just take energy from body fat to make up for what you’re not putting in your mouth. On the other hand, an extreme calorie deficit is completely counterproductive and will actually destroy muscle mass you already have, since starvation produces the same kind of muscle-wasting stress response as injury or illness. 1,200 calories a day is not enough for an adult human of any size, especially if she’s also working out.

If you aren’t losing fat, you’ll need to eat a slight surplus in order to gain muscle: you can’t build any kind of mass without raw materials over and above what your body needs just to function. The bigger your surplus, the faster you’ll put on muscle, but many people prefer the “slow and steady” route since very fast muscle gain is usually accompanied by a significant amount of fat.

On the exercise front, easily the best muscle-builder around is strength training. This can be bodyweight exercises (push-ups, pull-ups, and planks, for example), or free weight training (squats, deadlifts, and presses). This article goes into a little more detail on your strength-building options, but for beginners almost any kind of exercise program will get results so don’t spend too long agonizing over which to choose.

Of course, if it were all that simple, there wouldn’t be entire forums full of amateur bodybuilders and powerlifters eagerly debating the best timing of their post-workout meals and the most effective protein powder. There’s an infinite amount of complexity out there if you’re willing to take the time to get into it. But starting off with a solid diet and a basic strength training routine will already get you a lot further than almost everyone around you. And by the time a beginner program stops giving you results, you’ll have the background knowledge to make a more informed decision about plunging into the details.

Women and Muscles 

Strength training and building strong muscles are especially important for women, who tend to have less muscle to start with, and who are also more prone to osteoporosis and bone density problems. But when it comes to building muscles, women are often skeptical. Even though the benefits are significant, they’re afraid of getting “bulky,” and shy away from heavy weights in favor of extremely light dumbbells.

CrossFit has started to make a dent in this attitude, but it’s still very prevalent, and it’s time to put it to rest: lifting weights will not make you look like a bodybuilder unless you also take massive amounts of steroids, eat thousands of calories at every meal, and devote endless hours to your biceps. Figure competitors and female bodybuilders dedicate an unbelievable amount of time and effort to looking that way; unless you’re willing to imitate their regimen, it’s not going to happen to you.

That isn’t to say that weightlifting won’t change your body. But for the vast majority of women, those changes are positive: a leaner physique, arms they love showing off in T-shirts, and toned, shapely legs. So there’s absolutely no need to fear the free weights, and plenty of reasons to embrace them.

Muscles and Human Health: Conclusion 

Muscles aren’t just for bodybuilders. They’re for everyone. Human beings are physiologically designed to have a fair amount of muscle mass built through regular exercise, muscle mass that allows us to metabolize carbohydrates efficiently, recover from injury or illness, and maintain our resilience and health into old age.

As a consequence of the sedentary modern lifestyle, we’re seeing all the dangers of muscle atrophy: osteoporosis, diabetes, obesity, fragile bones, and difficulty recovering from stress. These problems are not normal, and they don’t have to be inevitable parts of life. While muscle alone isn’t a miracle cure, building healthy muscle mass and maintaining it past middle age is one way to preserve good health and prevent the diseases of the modern environment.

Orignal Source: http://paleodietlifestyle.com/the-importance-of-muscle/

How Helpful Are Body Building Supplements Anyway?

by Sam Smith

Today there are quite a lot of people who are into body building or working out. Considering the appearance-conscious society that we live in today, many people are now going to the gym in order to have a great looking and healthy body. So, if you searching for a way to get that just right body that you can proudly show off at the beach, you should consider enrolling in fitness programs that is usually found in the gym.

The hard part about getting a great well toned muscular body like you might have seen some of the professional bodybuilder have in the gym is it takes a lot of work and discipline. You will have to stick to a very structured set of guidlines probably developed by your trainer. This can be difficult and trying at times. However one way to maximize your results and see the results of your efforts in the gym much more quickly is through the use of supplements. You have probably seen the big professional body builders in the gym right? Most of them are taking a wide variety of supplements to help them gain rock hard muscle quickly. There is no magic pill you will still have to workout regularly and stick to your diet but a supplement can improve your results.

These supplements can be used even by beginner body builders. If you want to see fast results, you should consider taking body building supplements that can help you see results at the quickest time possible.

Important Supplement Facts

Unfortunately there is no body building supplement currently on the market or in stores anywhere that will build muscle for you while you sit back on the couch and enjoy eating ice cream. Supplements are natural nutritional supplements that will help you in working out harder and recovering faster. However no supplement will do the work for you.

Be Careful About

There are many different types of supplements on the market and a wide range of possible effects that they might have. You therefore have to be careful and think about what you are putting in your body instead of just popping them in your mouth. You will want to stay away from any illegal body building drugs like anabolic steroids. These can have serious side effects and even do long term permanent damage to your body. It is best to stay with all natural legal supplements like you can purchase at GNC.

Most Effective Supplements

One of the effective supplements to start off with is Creatine. This is a natural supplement that you body already creates. Creatine is naturally created in your liver, pancreas, and kidney area and then it is transported to your muscles through your blood. Creaine is used by the body to restore any damaged muscles. Therefore following a really hard session at the gym you have broken down your muscles and basically torn or damaged them. There is some creatine in your muscles already and that is how the body naturally heals itself. However, by taking extra creatine in supplement form your body has more available and therefore the muscles can rebuild more quickly. Many people also report that they are able to workout harder then without the supplement. It is great at giving short boosts of energy and power while lifting.

Additionally you might want to consider taking a whey protein supplement. Obviously you naturally get some protein by just eating regular food on a daily basis. However, the body is only able to absorb so much of the protein when you are eating. By taking a supplement you can add to and enhance the amount of protein available in your body. As we all know protein is one of the major building blocks of the body. So after a strenuous workout when your muscles have been broken down by taking whey protein you provide everything your body needs to repair itself quickly.

There are many different effective body building supplements and as you spend more time working out talk with others in the gym and see what they use. Also if you have a personal trainer then talk to them about a supplementation program. As long as you are taking all natural supplements there is very little bad or harm your body. Just make sure you keep your supplements to a reasonable amount a little each day will do wonders but don't over do it.

Original Source: http://goarticles.com/article/How-Helpful-Are-Body-Building-Supplements-Anyway/407591/

How Helpful Are Body Building Supplements Anyway?

by Sam Smith

Today there are quite a lot of people who are into body building or working out. Considering the appearance-conscious society that we live in today, many people are now going to the gym in order to have a great looking and healthy body. So, if you searching for a way to get that just right body that you can proudly show off at the beach, you should consider enrolling in fitness programs that is usually found in the gym.

The hard part about getting a great well toned muscular body like you might have seen some of the professional bodybuilder have in the gym is it takes a lot of work and discipline. You will have to stick to a very structured set of guidlines probably developed by your trainer. This can be difficult and trying at times. However one way to maximize your results and see the results of your efforts in the gym much more quickly is through the use of supplements. You have probably seen the big professional body builders in the gym right? Most of them are taking a wide variety of supplements to help them gain rock hard muscle quickly. There is no magic pill you will still have to workout regularly and stick to your diet but a supplement can improve your results.

These supplements can be used even by beginner body builders. If you want to see fast results, you should consider taking body building supplements that can help you see results at the quickest time possible.

Important Supplement Facts

Unfortunately there is no body building supplement currently on the market or in stores anywhere that will build muscle for you while you sit back on the couch and enjoy eating ice cream. Supplements are natural nutritional supplements that will help you in working out harder and recovering faster. However no supplement will do the work for you.

Be Careful About

There are many different types of supplements on the market and a wide range of possible effects that they might have. You therefore have to be careful and think about what you are putting in your body instead of just popping them in your mouth. You will want to stay away from any illegal body building drugs like anabolic steroids. These can have serious side effects and even do long term permanent damage to your body. It is best to stay with all natural legal supplements like you can purchase at GNC.

Most Effective Supplements

One of the effective supplements to start off with is Creatine. This is a natural supplement that you body already creates. Creatine is naturally created in your liver, pancreas, and kidney area and then it is transported to your muscles through your blood. Creaine is used by the body to restore any damaged muscles. Therefore following a really hard session at the gym you have broken down your muscles and basically torn or damaged them. There is some creatine in your muscles already and that is how the body naturally heals itself. However, by taking extra creatine in supplement form your body has more available and therefore the muscles can rebuild more quickly. Many people also report that they are able to workout harder then without the supplement. It is great at giving short boosts of energy and power while lifting.

Additionally you might want to consider taking a whey protein supplement. Obviously you naturally get some protein by just eating regular food on a daily basis. However, the body is only able to absorb so much of the protein when you are eating. By taking a supplement you can add to and enhance the amount of protein available in your body. As we all know protein is one of the major building blocks of the body. So after a strenuous workout when your muscles have been broken down by taking whey protein you provide everything your body needs to repair itself quickly.

There are many different effective body building supplements and as you spend more time working out talk with others in the gym and see what they use. Also if you have a personal trainer then talk to them about a supplementation program. As long as you are taking all natural supplements there is very little bad or harm your body. Just make sure you keep your supplements to a reasonable amount a little each day will do wonders but don't over do it.

Original Source; http://goarticles.com/article/How-Helpful-Are-Body-Building-Supplements-Anyway/407591/

Everything You Need to Know About Protein

by Bob Calvin

Overview

Along with carbohydrate and fat, protein is one of the three main classifications of food (macronutrients). Found in many foods such as fish, meat, poultry, eggs, and dairy products, your body breaks down protein to produce amino acids, the building blocks of lean muscle.

Strengths

Protein builds, maintains and restores muscle. It's responsible for healthy blood cells, key enzymes and strengthening the immune system.

Weaknesses

In order to build muscle, protein must be consumed with enough carbohydrate calories to provide the body with energy. Otherwise your body will tap into the protein for energy. And if you're avoid saturated fats, you'll want to avoid certain forms of animal proteins such as heavily marbled beef.

Sources

Upon hearing you should include a source of protein in every meal, you might think this means you have to eat beef several times a day, but that's not the case. Here is a short list of plant and animal protein sources:

1. Animal Protein

• Fish (anchovies, calamari, cod, flounder, grouper, halibut, mackerel, mahi mahi, salmon, sardines, swordfish, tuna canned in water, tuna steak, sushi)
• Shellfish (clams/mussels, crab, lobster, oysters, shrimp/prawn)
• Poultry and other meat (chicken, turkey, buffalo, filet mignon, flank steak, lean ground beef, fat-free ham, London broil, lean pork loin, top and bottom round of beef, venison
• Dairy (milk, cottage cheese, yogurt, cheese)
• Eggs
• Supplements (whey, casein)

2. Plant Protein

• Legumes (beans, peas, lentils, soybeans)
• Vegetables
• Grains
• Cereals
• Nuts & seeds

Supplements

Whey protein contains many essential amino acids that boost the immune system and promote overall good health. You can find it in food, but also as a supplement in powdered form or in pre-made post-workout recovery mixes. The flavored powder tastes great sprinkled on oatmeal or mixed with milk, water or juice.

Whey is quickly digested, which makes it great for eating around workouts. Many protein shakes combine whey protein with another type of slow-releasing protein, casein. This mixture provides a combination of fast and slow releasing proteins, which allows for complete coverage over two-and-a-half to three hour window between meals.

Protein shakes accelerate workout recovery. You can buy shakes in a ready-to-drink container, or easily make them yourself by mixing water with a scoop or packet of powder, so they’re a quick and easy snack that’s rich in lean protein but devoid of bad fats.

Whey vs Casein

Most protein supplements are made from either whey protein, casein protein, or a mixture of the two. The major difference between these two milk proteins is the rate of absorption:

• Whey protein is rapidly absorbed helping to induce muscle-protein synthesis following a training session.
• Casein protein is slowly absorbed providing a long steady flow of amino acids, helping to prevent muscle-protein degradation.

Post-training supplements containing a mixture of both fast and slow proteins are superior to their individual counterparts because they not only induce muscle-protein synthesis but they also help to prevent muscle-protein degradation.

Protein Quality

Fewer Legs, Better Protein

The fewer legs something has—or at least had when it was alive—the better its ratio of protein to healthy fat.

• Fish, for instance, have no legs, and fish is a tremendously healthy source of protein. Fish also provides omega-3 and omega-6 fatty acids, which promote cardiovascular health. Shellfish (crab, lobster shrimp and prawns) is the exception to this rule. Although they have many legs, they are better for you than red meat.
• Chickens have two legs and are also a wonderful source of protein.
• Meat from four-legged creatures can be good, too, provided it’s a lean cut—that’s the key distinction. Red meat gets a bad rap, some of which is deserved since the heavily marbled meats are more tender and often have more flavor. But lean red meat is a tremendous source of important nutrients such as iron and phosphorous.
• Pork, the so-called “other white meat,” also gets a bad rap, but if you ask your butcher for a lean cut with little marbling, you’ll have a tasty and nutritious protein.

Complete Proteins Vs Incomplete Proteins

When choosing a protein, consider quality. Proteins can be divided into two categories: complete and incomplete.

1. Complete proteins contain the appropriate amounts of all essential amino acids (amino acids the body cannot produce). Included in this category are animal/soy proteins.
2. Incomplete proteins lack the appropriate amount of one or more essential amino acids. Included in this category are plant proteins (excluding soy).

Generally speaking, complete proteins are of better quality than incomplete proteins. But you can also create complementary proteins to form a complete protein to ensure that your body gets all the amino acids it needs. Examples:

• Grains and legumes (rice and beans)
• Grains and dairy (oatmeal and milk)
• Nuts/seeds and legumes (hummus, chickpeas and sesame seeds)

How Much Protein?

Depending on your goals, you should aim to consume 0.6 to 0.8 grams of protein per pound of bodyweight. If you weigh, say, 180 pounds, you would want to shoot for between 108 to 144 grams of protein per day. Generally speaking, the leaner and more active you are, the higher your protein intake should be on that scale. That might sound like a lot, but consider how much protein is in common foods such as the ones listed below:

• Chicken (4 ounces, skinless, size of a deck of cards): 35 grams
• Tuna (6 ounces, packed in water): 40 grams
• Fish (6 ounces of cod or salmon): 40 grams
• Lean red meat (4 ounces): 35 grams
• Lean pork (4 ounces): 35 grams
• Reduced-fat tofu: 30 grams
• Cottage cheese (1 cup, 1% or 2% fat): 28 grams
• Milk (1 cup of 1%, 2%, or fat-free): 8 grams
• Pre- or post-workout recovery meal: 20 to 45 grams

Original Source: http://www.coreperformance.com/knowledge/nutrition/protein.html

Whey protein builds lean muscle

by Jeff S. Volek, Ph.D., R.D.

Research has clearly shown that the number one factor responsible for increasing the formation of new muscle proteins is an adequate supply of essential amino acids. This is precisely why protein supplements are encouraged after exercise. Protein provides the amino acids necessary to stimulate muscle protein synthesis.

Although many athletes have a “more is better” philosophy regarding protein intake, recent research suggests there may be a limit to the benefit that can be obtained from ingesting protein.

Researchers from the United Kingdom hypothesized that there is a extent to how much protein synthesis can be elevated, even when blood levels of essential amino acids remain elevated.

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They measured the time course of increased muscle protein synthesis after the ingestion of 45g of whey protein isolate. Blood levels of essential amino acids, particularly leucine, peaked after 60 minutes, and remained elevated three hours after ingestion.

Rates of muscle protein synthesis lagged slightly behind the increase in blood leucine, peaking at about 90 minutes after ingestion to levels that were three-fold higher than before the whey ingestion. After this peak, rates of protein synthesis rapidly returned to baseline despite continued availability of leucine inside the muscle.

The results clearly show that a serving of whey protein results in a marked but transient increase in protein synthesis.

The decline in protein synthesis in the face of increased plasma and muscle levels of leucine and other essential amino acids suggests that there may be a limit to the increase in muscle protein synthesis possible with a single serving of protein.

The results lead one to speculate that taking whey protein in multiple servings is a better strategy than taking just a single serving, although this has not been tested yet. 

Original Source: http://www.nutritionexpress.com/showarticle.aspx?articleid=1358

Impact Whey Protein Review

by Henry Croft

I discovered Impact Whey Protein 6 years ago as a penniless student, and I’ve never looked at another brand of whey protein since.

Quite simply, if you want good quality protein for an exceptional price, then this product is an absolute beast.

Product Overview

Impact Whey Protein is a protein powder comprising premium quality whey protein concentrate.

Whey is a fast-digesting form of protein, which makes it an ideal supplement for post and pre-workout meals.

Obviously, you’re best off liquidising it with milk or water for convenience; however, if you’re feeling especially cuntish, why not snort it in lines à la Frank Yang?

The supplement delivers an impressive 82g of protein per 100g, boasts a nice mix of amino acids, and is available in bags of 1kg, 2.5kg and 5kg.

Taste & Texture

Impact Whey Protein comes in 19 different flavours, some of which are truly bizzare.

Seriously, who the fuck is ordering Jam Roly Poly or Humbug flavoured protein?

If you are, and you aren’t mentally ill, please let us know in the comments below!

It should be pointed out that these flavours do not taste as good as some of the other whey protein brands, but I don’t personally consider taste to be a dealbreaker (read our Hurricane XS review for an explanation why).

I usually opt for the chocolate flavour whey and mix it with milk, banana and peanut butter for a great-tasting homemade protein shake.

Also, if you’re really strapped for cash, Impact Whey Protein is also available ‘unflavoured’.

Beware: taken on its own, the unflavoured powder tastes like flour and soot, and looks likes watered-down man milk.

When it comes to mixability, the product mixes as well as any other protein supplement I have tried.

Value for Money

Coming in at £47 for 5kg – that’s 0.9p per gram – Impact Whey Protein is simply miles ahead of the competition when it comes to value for money.

There is also the option to save some more money by buying multiple bags – but the 5kg bag lasts a long, long time.

Note: If you’re still buying your protein from the high street or from big name brands, what the fuck are you doing? Don’t be a knobhead, save yourself some cash!

Effectiveness

Despite what the glossy ads in men’s magazines may have us believe, whey protein is not a magic formula which will give you arms the size of an elephant’s erection overnight.

However, when used to complement a clean diet and a strict workout regime, it can be devastatingly effective.

Just don’t expect to get results if you’re eating like a cunt and skipping training sessions.

Common sense, really!

Verdict

When it comes to bulk whey protein, this product’s exceptional value-for-money puts it way, way ahead of the competition, making it the best whey protein on the market.

This product is a no-brainer if you’re looking for cheap, no-frills protein which gets the job done.

The only downside with the product is that there is no scoop provided. But for what you pay, this is only a minor quibble.

Buy Impact Whey Protein

Save yourself some cash and get your whey protein online from MyProtein.com – you won’t regret it.

On a side note, MyProtein provide a very speedy service. I’ve never had to wait more than 3 days for a delivery. Lovely stuff!

Original Source: http://www.gym-talk.com/impact-whey-protein-review/

Whey Protein Powder: Complete A-Z Guide For All Types Of Whey Supplements

Whey Protein Overview

Whey protein powder is undoubtedly one of, if not the most, utilized supplements by physique competitors, strength trainers, athletes, and even just general health/fitness enthusiasts. This doesn’t come as a surprise given the vast collection of research that has shown protein demands to be greatly increased in active individuals and especially those who lift weights regularly.

Due to the inherent high bioavailability and anabolic properties of whey protein, it should be a staple in most any trainees supplement stash. The rest of this guide will teach you what exactly whey protein is, where it comes from, how its produced, what types there are, how you might benefit from using it, and any side effects it poses. There will also be answers to commonly asked questions and ideas for whey protein recipes to get your culinary side stirring.

What is Whey Protein and Where does it Come From?

The term “whey” refers to milk serum, which is the liquid by-product produced during the curdling of milk. Whey proteins make up about 20% of the protein content in animal milk, with the rest of the content being casein fractions (~80%). (1)

Whey proteins come in a variety of fractions, such as albumins and globulins, that vary according to the species from which they are secreted; since we are primarily consumers of dairy cattle milk, the major whey proteins we ingest are denoted alpha-lactalbumin and beta-lactoglobulin. For simplicity and cohesiveness, the term “whey protein” throughout the rest of this guide will remain singular and encompass the variety of specific fractions it’s found as.

Whey protein is a complete protein source, which denotes that it contains all 9 of the essential amino acids (*more on why this is important in the “Benefits” section). In contrast to casein protein, whey protein remains readily soluble in liquid environments and over varying pH ranges. (2) This is the basis for production of many dairy products such as defatted milk, cheese, cream, etc.

For example, whey protein is the by-product of cheese production due to the precipitation of casein fractions after treatment with acidic solutions (since casein is insoluble at low pH, i.e. acidic environments). Hence the gelatinous property of cheese is primarily due to casein coagulation, but there is still some whey in certain cheeses. (3)

Analogous to the production of various dairy products, digestion of milk starts with separation of casein and whey proteins via stomach acid. But enough with the food chemistry lets move on to our other intended topics.

Production of Whey Protein

Whey itself contains whey proteins, lactose, minerals and minute amounts of fats. The production of whey protein from whey itself can proceed via several membrane filtration methods depending on the desired protein content (such as microfiltration, ultrafiltration, etc). (4) After the protein is filtered it is spray dried to give the desired powdered product which may then be utilized by the supplement manufacturer for further modifications like flavoring, coloring, etc.

What Types of Whey Protein are There?

• Whey Protein Concentrate (WPC)—Produced via ultrafiltration of whey, this refers to whey proteins that contain < 90% protein concentration, but could be as little as 20%. (4) Usually the specific concentrations will be notated following the term “WPC”, such as WPC “85”. The rest of the concentration is made up of lactose, minerals, and fats.
• Whey Protein Isolate (WPI)—May be produced by a variety of membrane filtration techniques, with the goal of reaching >90% protein concentration and removal of most (if not all) lactose. Manufacturers will also often combine filtration with an ion-exchange technique to selectively filter out particles by ionic charge rather than just molecular size. (4)
• Whey Protein Hydrolysates (WPH)—A relatively new technique in whey protein production, whey protein hydrolysates are produced via enzymatic hydrolysis of either WPCs or WPIs. (5) Essentially, this acts as a method of “pre-digesting” the protein by separating (i.e. lysing) peptide bonds; hence the time for digestion and absorption of amino acids will be reduced.

How does Whey Protein Work and What Are The Benefits?

Proteins are an essential macromolecule and play a critical role in muscle development and maintenance (as well as many other physiological processes). To give a truncated flow of how whey (and other) proteins actually work, it may help to think of amino acids as the building blocks of proteins; proteins can thus be thought of as the building blocks of muscle tissue since muscles serve as the richest reservoirs of amino acids in the human body. (6) Amino acids go on to perform a plethora of roles physiologically, such as neurotransmission, energy production, brain metabolism, cardiovascular function, immune system function, and several others. (7)

There are a multitude of benefits from ingesting whey protein that stem from the biological role of essential amino acids. Whey protein is a complete protein (i.e. contains all 9 of the essential amino acids) with a significant amount of L-leucine, which is pivotal for stimulating the Mammalian target of rapamycin (mTOR) pathway (which regulates muscle protein synthesis, among other things); thus it serves an invaluable role to individuals looking to improve their musculature, fitness and even just overall bodily function. (8)

Overview of Whey Protein’s Benefits:

• Is a complete protein source, with a particularly high L-leucine content for positively regulating the mTOR pathway (8);
• Is rapidly absorbed/digested;
• Is easy/convenient to add to one’s diet;
• Increases anabolic response to resistance training (8);
• Helps maintain muscle mass and prevent age-related muscular atrophy (9);
• Can provide anti-catabolic properties during prolonged aerobic activities (6);
• Boosts insulin sensitivity and may boost metabolism/enhance fat loss (10);
• Enhances immune system functioning, especially in those who are physically active (11).

Assessing the Quality of Whey vs. Other Protein Sources

The two most popular indications of determining a protein sources overall quality/efficacy are the biological value (BV) and protein digestibility corrected amino acid score (PDCAAS). The BV of a protein source refers to a practical measurement that assesses the degree to which an animal is able to utilize that protein. It is computed by analysis of nitrogen retention in an animal after ingesting the intended protein source to be tested. (12)

The PDCAAS is a number between 0 And 1 that evaluates protein quality based on its amino acid contents in relation to human’s requirements for them. Essentially, the higher the BV and PDCAAS of a protein the more efficiently it is utilized by the respective animal (yes, humans are animals too). Below is a chart that summarizes the BV and PDCAAS of a variety of common protein sources for humans: (13)

Protein Sources
Protein	BV	PDCAAS
Whey Concentrate and Isolate	104 to 159	1.00
Whole Egg	100	1.00
Milk	91	1.00
Egg White	88	1.00
Cottage Cheese	84	1.00
Tuna	83	?
Fish	82	?
Beef	80	0.92
Chicken	79	?
Soy	74	0.91
Casein	71	1.00
Peanuts	68	0.52
Yogurt	68	?
Oatmeal	58	0.57
Wheat	54	0.42

Who Can Benefit from Using Whey Protein Supplements?

The most obvious beneficiaries of whey protein supplementation will be those who are physically active and looking for an optimal way to kick-start the recovery process after an intense training bout, but even those concerned with just basic health and bodily function can stand to benefit as well. Here is a quick list of individuals who should consider supplementing with whey protein (*allergies notwithstanding):

• Bodybuilders & strength trainers;
• Competitive Athletes;
• Vegetarians;
• Recreational exercisers and those new to weight/strength training;
• Anyone else who is looking for a simple way to get more protein in their diet.

Do Any Foods Contain Whey Protein?

Yes, a variety of foods contain whey protein. These can include:

• Ricotta Cheese
• Cottage Cheese
• Animal-derived Milk
• Some dairy butters and creams
• Yogurt
• Baked goods such as bread, crackers, cookies, etc. that use whey during preparation

If you are unsure if a food contains added whey, read the label and it should be listed as an ingredient (note this is not the case in certain dairy products like yogurt since its just a milk product).

Does Whey Protein Have any Side Effects?

Whey protein is generally well tolerated by the majority of users, but in special circumstances there is the risk for certain side effects such as:

• Bloating/Cramping/Upset stomach
• Nausea
• Increased bowel movements/Passing gas
• Allergic reactions

These side effects can generally be easily alleviated by monitoring your total protein intake and making sure you are aware of any possible food allergies that you may have. If a nominal dose of whey protein consistently causes stomach/GI issues, consider trying a different whey protein supplement and/or adding in a digestive enzyme to take along with it.

How and When Should I Use a Whey Protein Supplement?

Whey protein supplements don’t have to be bland and chugged down in a matter of seconds like so many people seem to believe. In fact, with a little effort and creativity it is possible to create some delectable hi-protein shakes and foods using your whey protein supplement. For some great ideas, check out the Muscle and Strength protein shakes and protein bar recipe pages.

Whey protein supplements don’t have to be restricted to certain times either. In reality, whey protein is just that, a protein; it can and should be utilized whenever you are looking for a high-quality source of protein to add to your diet. That being said, it is indeed beneficial to ingest whey protein around your workout times so don’t neglect your pre/post-workout nutrition.

How Much Whey Protein Should I Use?

There is no universal answer to this since everybody’s protein needs will vary. The first thing to do is determine your caloric and macronutrient allotments. A general nutritional calculator can be found here.

After you have done that, simply use your whey protein supplement accordingly to reach your intended macronutrient goals for the day. If you choose to use it as your main source of protein or just as a quick shake after your workout you really can’t go wrong.

Choosing the Right Whey Protein Supplement for You

It should be noted that whey protein itself is a food source (technically), but it is still oft referred to as a supplement since the Food and Drug Administration currently does not regulate supplements. Choosing the right whey protein supplement will come down to a few factors including: budget, quality, flavor, lactose tolerability, and intended uses. A list of the different types of whey protein supplements is given below with more information on each so you can decide which suits your needs best:

Pros and cons of whey protein concentrate (WPC)

WPCs are generally the most economical whey protein supplements and are fairly well tolerated. Depending on the concentration of the powder, WPC can be a great option for individuals on a budget who don't mind a bit more fat and carbohydrate in their whey protein supplement. There will also be a small amount of lactose in most WPCs, so be aware of any intolerances you may have beforehand. The other slight drawbacks to WPCs are that they are less bioavailable than their WPI counterparts and have lower protein concentration.

Top 3 Selling Whey Protein Concentrate Powders:

• Elite Gourmet Whey Protein
• NOW Foods Whey Protein
• CNP 100% Whey Protein

Pros and cons of whey protein isolate (WPI)

WPIs are great choices for individuals who are looking for a lactose-free way to increase their protein intake. WPIs are highly bioavilable, easy to digest, very low in fat and carbohydrates, and contain a high (>90%) protein concentration. The main disadvantages to WPIs is they are slightly more expensive then pure WPCs and are sometimes a bit blander in flavor due to the lack of fat and carbohydrate content.

Top 3 Selling Whey Protein Isolate Powders:

• All The Whey Fat Free Whey Protein Isolate
• Dymatize ISO-100 Isolate
• Zero Carb IsoPure

Pros and cons of whey protein blends

Blended whey protein powders are the most common protein supplements as they aim to create a balance between cost, flavor and protein quality. These blends will vary in cost generally based on what the actual ratio is of whey proteins in the supplements (more whey protein isolate/hydrolysate content will generally increase cost). On the same token, you get what you pay for and more WPI/WPH content means higher bioavailability, less fat/carbohydrates, and often a more efficient anabolic response to resistance training. (8)

The primary drawback to whey protein blends is that they can sometimes be misleading as far as the food label is concerned since they often omit the ratio of WPC:WPI:WPH. You will be able to decipher what their order of abundance is though by simply noting the order they’re listed in (i.e. if WPC is the first ingredient, it is inherently the most abundant protein in the blend).

Edit: M&S now stock a very cheap, pure whey protein isolate powder. Check it out here

Top 3 Selling Whey Protein Blends:

• Optimum Nutrition 100% Whey Gold Standard
• All The Whey Whey Protein Blend
• Dymatize Elite Whey Protein

Whey Protein - Common Questions Answered

I’m lactose intolerant, can I still use a whey protein supplement?

Yes, but it may be wiser to invest in a pure whey protein isolate supplement if you have digestive issues with lactose since whey protein concentrate supplements tend to be a bit higher in lactose content.

I’m allergic to milk, is a whey protein supplement safe for me?

You will need to consult with your physician first to make sure your allergy is not due to the whey fractions in milk. If you’re allergic to the casein fractions of milk but lot the whey fractions then yes, whey protein supplements should be safe.

Is it true that whey protein is bad for the kidneys?

No, whey protein itself is not bad for the kidneys. This myth stems from the issue of renal impairment in individuals who have chronically superfluous amounts of protein intake in their diet. It has nothing to do with the source of the protein.

Can I combine whey protein supplements with my other powdered supplements like creatine, glutamine, etc?

Yes, that’s absolutely fine.

Does it matter what liquid I use to mix my whey protein with?

Nope, but I would try and match the flavors unless you plan on concocting some sort of protein “frankenshake” (like mixing grape juice with cinnamon roll-flavored protein)

Doesn’t cooking/baking with denature the protein?

Yes, but this has little ramification in regards to how your body utilizes the protein since denatured protein is essentially “hydrolyzed” protein; you’re still ingesting all the amino acids that were originally there to begin with.

Original Source: http://www.muscleandstrength.com/expert-guides/whey-protein