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A healthy eating plan is a good place to start. But you may also benefit from adding whey protein to your diet.
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Any fitness program designed to help you build lean muscle mass requires strength training exercises to challenge your muscles and help them grow. But to get the most out of your workouts and investment in time, sweat, and grunt work, you’ve got to feed your muscles enough protein to grow stronger and bigger. A healthy eating plan is a good place to start. But you may also benefit from adding whey protein to your diet. If you’re really committed to getting enough protein in your diet, you can do it by eating more nuts, legumes, dairy products, eggs, and meat. For the average adult, that’s not too big of a challenge.
But if you’re exercising regularly to improve muscle strength and size, you need more protein than that. For athletes, body builders, or people who exercise regularly, the International Society for Sports Nutrition recommends consuming about 0.64 to 1 gram of protein per pound of body weight. For example, if you weigh 185 pounds and workout regularly, you should aim to consume about 222 grams of protein per day (185 pounds x 1 gram of protein). It can be a challenge to consume that much protein from traditional food sources, and that’s one reason why people use high protein cookies for bodybuilding, protein shakes & protein snacks in addition to a healthy eating plan.
Whey Protein Comes from Cheese In small amounts, whey protein is found in milk. But when good bacteria is added to milk to make cheese, solid curds begin to form. As part of the cheese-making process, the liquid (whey protein) is separated from the curds. For years, cheese manufacturers considered whey protein a waste product. But researchers later discovered that whey protein contain the amino acids the body needs to support bone health, muscle repair and growth, organ function, and many other nutritional needs for best health.The discovery launched an entire industry of whey protein products that generate an estimated $400 million in sales every year.
Health Benefits of Whey Protein The most common reason people use whey protein supplements is to build muscle strength and size. If you’re giving your workouts 100 percent, making sure you consume enough protein is important to achieve your fitness goals. For building muscle and developing a lean body mass that showcases all your hard work in the gym, adequate protein intake is essential. When you follow a healthy eating plan and work out, your metabolism increases and so does the amount of lean muscle tissue in your body.
Whey protein supplements contain the 20 amino acids considered the building blocks of life. And it’s a complete protein source just like meat, dairy products, and eggs. But building muscle isn’t the only health benefit. Whey protein has also been found to: Aid in weight loss• Slow down the progression of some cancers• Help prevent rapid weight loss for people who are HIV-positive• Lower triglyceride levels (amount of fat in your blood) and help reduce the risk for heart disease• Improve HDL (good) cholesterol levels and reduce the risk for clogged arteries that can lead to a heart attack or stroke• Strengthen your immune system• Increase muscle strength and size• Speed up recovery time after workouts• Reduce the risk of infants developing milk allergies and eczema
Whey Protein Not for Everyone Most people don’t have any problems adding whey protein supplements to their diet. But it’s not for everyone. Whey protein has been linked to gastrointestinal problems like nausea, increased bowel movements, excessive thirst, cramping, bloating, and headaches. But there can be more serious problems: • Women who are breastfeeding or nursing should not use whey protein products unless advised by a doctor. • If you’re lactose-intolerant, allergic to milk, or have sensitivity to dairy products, you should not use whey protein. • If you have kidney disease, you should not consume whey protein without approval from your doctor. • And if you’re taking any medications or other supplements regularly, you should talk with your healthcare provider before using whey protein.
Not All Whey Protein Created Equal Walk into a supplement store or take a stroll along the nutrition aisle at a grocery store, and you’ll find a wide range of whey protein supplements. It’s most commonly sold in powder-form and used in ready-made protein drinks. But not all whey protein supplements are created equal. A quick glance at the products is available, and you’ll realize there can be significant price differences between products. That’s because supplement manufacturers use different processes to make whey protein. The least expensive supplements are made from whey protein concentrate. Open up the container and dig out a scoop of powder, and you’ll be getting a dose of about 55 to 89 percent protein mixed with a variety of other nutrients. The more expensive whey protein supplements (whey protein isolate and whey protein hydroslate) contain 95 to 99 percent protein.
Timing is Everything for Taking Whey Protein Supplements You need to consume about 1 gram of protein per pound of body weight daily to build muscle, so it’s impossible to do in a single meal. That means you’ve got to meet your protein needs by eating enough healthy foods and supplementing if necessary throughout the day. An ideal time to use a whey protein supplement is immediately after a strength training workout. Studies show that consuming 18 to 20 grams of protein within 15 to 30 minutes after a workout is the best recipe for muscle growth. Your body is primed to absorb the most protein at this time and use the nutrients to build muscle and lean body tissue.
Read more- www.rdono.com/the-power-of-whey-protein-supplements/ Thank You
