Shake Up Your Day - The Many Benefits of Whey Protein

When top sportsmen and women talk about the key ingredient to unlocking muscular growth and recovery, protein is more often than not the first word from their lips. After all, protein makes up around 75% of the solids within the human body. It's an absolute must given this fact, that in order to maintain health, protein has to be a major consideration in our diet regardless of whether we are a serious athlete or a health conscious bystander.

The life giving chemical structure protein, contains carbon, oxygen, hydrogen, nitrogen and usuallt sulphur. Chains of amino acids make up this incredibly complex chemical structure that is so important anfd essential to human life, that we know as protein. Protein is one of the most and vital components and dietary considerations of the serious athlete due to its recovery qualities and capacity to repair and develop muscle. Yet the average person neglects its abilities to promote physical wellbeing.

Muscle growth and toning occurs when tiny tears occur within the muscle tissues as we exercise. As these tears repair, muscle development takes place. The key ingredient in the building blocks of muscle recovery and repair is protein. We get this protein from a variety of foods. The down side is that the fasterv the protein arrives at the muscle after exercise the quicker and more effective this process becomes. The best way to ensure your muscles are taken care of is by delivering protein to them via a whey protein shake. Protein shakes get to the required area within 30-40 minutes as opposed to food which can take many, many hours. My advice is to definitely supplement with protein but always head for a food authority accrediated and dairy licenced brand.

When is the best time to consume protein shakes is a question I'm commonly asked. Personally I feel there are three optimum times. The first being immediately after exercise so as protein can get straight to the muscles to do its recovery and growth job. Foods high in protein are also necessary here but will take way longer to arrive at the muscles to start repair. It is also alot easier for one to down a drink rather than food after an intense workout. Breakfast is another top time for proetin shakes to be consumed as the body will need replenishing after a nights sleep. Before bed at night is also an excellent time as it will keep your metabolism functioning at a high level. Almost losing weight while you sleep!

Whey protein is generally the number one choice of the serious and part time exerciser as its abilities to promote muscle recovery, repair and growth are greatly evident. The high strength, high impact sports people often looking for muscle mass will head for a protein shake that is also higher in carbohydrates. Soy protein is also another top option and is a favourite more of the women than men. Soy protein can often be found in weight loss and slimming products that are especially designed for the female body as it has lean muscle mass benefits. However, please only use these protein supplements in partnership with wise food choices that also contain protein.

You will probably receive varying advice in regard to the amount of protein required in your diet depending on the intensity of your workouts, your body size and what shape you are aiming for. Despite this, protein is an extremely intelligent additive to todays diet given our haphazard eating patterns that have to fit in with the rat race of life. But as general guide 10grams per 4.5kg/10pounds of body weight is good. So if your weight sits at 100kg then 220grams of protein is recommended. 90kg then 220gm, 80kg then 175gm, 70kg then 155grams of protein.

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 slimming and weight reduction field, protein is also regarded as hugely important by many researchers. Added to this, recent evidence appears to support the beneficial nature of a high-protein, low-carb diets. A hefty randomized study at Stanford University discovered that women adhering to such a diet experienced more favorable overall metabolic effect and reduced their weight after 12 months than in other diets. The study traced 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 trainer, drug lecturer and father of five all in one lifetime. He highly 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.