Use of whey protein in today’s body building world is very popular. We live faster lives and do not have as much time so the use of whey protein is extremely convenient and very effective for muscle growth. First I want to explain what protein actually is and what it does. The building blocks of all living things are protein and protein is essential for cells to grow and for tissue to repair its self. Proteins are made up of different combinations of compounds we call amino acids. The first type of amino acid is non – essential which means they are made in the body. The second type of amino acid is… you got it essential which can not be made in the body and has to be derived from our diet e.g. our food and the use of whey protein.
Once proteins are in the stomach they are separated up and broken down in the digestive process by enzymes. These enzymes are called proteases and they break the proteins down into smaller polypeptides to provide amino acids to the body. These amino’s include the essential amino acids that cannot be biosynthesized by the body by its self without this process. Protein from some ones diet should provide essential and non-essential amino acids for the protein synthesis, repair or growth to be fully affective.
Enough of all that you want to hear about why protein is good for muscle growth and luckily I know so I am going to tell you. Protein is essential for building thick slabs of muscle because it repairs muscle tissue after working out. When we work out we tear muscle tissue and protein repairs it and guess what when it gets repaired it grows back bigger especially with heavy weight exercises. This is how we build muscle mass. We are essentially building layers of muscle.
Protein should be mostly taken from the meals you eat but the amount you need with a hardcore body-building workout regime will have you preparing meals all day that is why most of us who body -build use a whey protein supplement such as a whey protein isolate. When you are working out your body demands the right kind of nutrition 24/7 and most of the time you do not have enough minutes in the day to prepare a meal when ever you start to be deficient in protein. So for your protein needs the alternative is the use of whey protein shakes.
The best times to consume a fast acting whey protein shake is as soon as you wake in the morning because while you sleep your body is in a state similar to a fast. which means your body will start to break down muscle and any protein for fuel. This is called being in a catobolic state. So with the use of whey protein first thing in the morning you quickly give your body what it needs to return its nitrogen balance back to normal. What this basically means is you will now have more protein in your body than you are getting rid of by going to the toilet or using for energy.
Also another perfect time for the use of whey protein shakes is straight after your workout because your muscles will soak up nutrients in this 1 hour window after a workout. The quick digesting protein will start to repair your muscles straight away which means you got it you are in an anabolic state again. Also eat a banana for some carbohydrates or a small portion of pasta it does not matter if its white but I only advise white pasta straight after a work out.
You can consume another shake before bed but you really do not have to if you are watching your diet and keeping note of the protein you are consuming through your whole foods but I definitely recommend one in the morning and one after your workout. If you are to take another before bed then have a casein protein shake which is slower to digest and will release over the course of the night keeping you fuelled for muscle regeneration when you sleep. Remember use of whey protein shakes are intended for supplemental use and not a meal replacement you need to get most of your nutrition from your whole foods ( meals ). I hope this article given you a better understanding of the use of whey protein and protein that is derived from food and how they both positively affect muscle repair and development.
A good way to keep track of how much protein you should be consuming is to remember these quantities. 1.2 to 1.4 grams per kilogram of body weight per day for endurance and you need 1.7 to 1.8 grams per kg of body weight per day for heavy strength training.