Best way to take protein powder

Best way to take protein powder

 

    First of all, determine whether you need to have extra protein supplements, as whole                    protein (from protein rich foods) can provide adequate protein content 

       required for a day

    Instances that you may need protein powder

o    If you are doing muscle building exercise

o    A growing teenager who does exercise

o    Amplifying  your workout

o    Recovering from injury

o    Vegetarians

    Next, decide the type of protein powder that is the most suitable for you; depending on

o    The type and severity of your exercise

o    Protein content of the product

o    Additional fortification

o    Natural vs. Artificial

o    Presence of artificial sugar

o    The presence of heavy metals, etc.

o    Cost

o    Brand of the protein powder

o    Flavor

    What kind of protein powders are there

o    Whey protein

o    Casein protein

o    Soy protein

o    Milk

o    Egg

o    Rice

    Of all these, Whey protein has a lot of benefits in comparison to others. These have been               proven through many scientific research studies.

    There are three types of whey protein

o    Whey Concentrate – Contains fatter

o    Whey Isolate – Most pure form; and most expensive; But it is best for the body

o    Whey Hydrolysate

    It is recommended that protein shakes should be used on two occasions during a day.

    Excess protein will be burned as calories, and the rest will ultimately be stored as fat in the        body. Therefore, one should keep in mind not to exceed the amount of calories                               recommended per day.

    Overconsumption of protein powder also causes bloating and digestion problems.

    How much protein is required for muscle growth

o    Several studies have concluded that 20 grams of protein after the workout is optimal for muscle growth. But there was only a little increase in muscle mass with a further increment of protein content. Therefore, 20 to 40 grams is recommended for the maximal stimulation of muscle protein synthesis. 1 to 2 scoops of whey powder can provide this amount, and anything more than this is a waste.

    Perfect timing gives you the best benefits from protein powder.

    When should you take them

o    Half an hour before exercise – This provides the muscles with the adequate amount of amino acids. When you do exercise, muscles get broken down, and the amino acids are needed for their repair.But, if you have consumed a carbohydrate rich meal at least 2 hours before the workout, you don’t need to use a protein shake.

o    Just after workout – The person should take protein products with a high rate of absorption to provide Nutrition for post-exercise recovery. Exercise will stimulate not only muscle protein synthesis but also their breakdown. If there is an inadequate amount of protein after training, protein synthesis will not exceed breakdown.This results in little to no muscle growth.

o    Before going to bed – During sleep, you are deprived of food for 6 to 8 hours.Drinking a protein shake before bed keeps your muscles fed with nutrients while you sleep.

o    Just after waking up (ideally within 20 minutes; this is called the post workout window) – Due to the same reason as above. A protein shake is also an easy and a quick way of preparing high-quality protein meal for breakfast.

    Pre or post-workout protein should be in liquid form to facilitate rapid absorption.

    How to prepare the shake at home? The ingredients

o    Protein powder – 1 scoop

o    Vegetables – 1 cup

o    Fruit – 1 handful

o    Healthy fat – 1 tablespoon

o    Mixing substance – water, milk

    The above portion sizes are recommended for an average female per one meal time. The sizes should be doubled for an average male.