So what do we really need to know about protein powder? Skinny Guy As a beginner or for the whole bodybuilding scene you simply want to know some answers. Protein powder necessary? Is it really? How do I need? What should I bring? What is the best? Finally, none of these answers make a difference when it comes to Jack and attract women?

This article is not for you, if you want to know the science behind the ion exchange between mutaed, isotope labeled protein markers - blah, blah, blah. In this article, remove all the hype, science and confusion about the protein powder. With the passage of time in this section and in memory, you will be expert in protein powder and the pleasure of your friends, the next time you visit the sport nutrition store. Not more than 2 hours of shopping for Travel protein powder because it does not really know what you're looking for!

The protein powder is it really necessary?

Thus, although protein supplements are not a prerequisite for the mass, I have yet one person can make 400 grams of protein per day for cooking. If your protein intake exceeds 200 grams per day I'll be in a protein powder - their life is much easier.

In addition, dollar for dollar, protein powder drinks and meals are generally cheaper than whole foods. Do not misunderstand me. Supplements of protein powder or in my book. Supplement is a supplement to food. I stress this because the purpose of the plan must include all foods. All food is often better in powder form, they offer a wide range of nutrients, not powder.

Most of the dietary protein should come from meat, fish, poultry and eggs. However, given all the proteins in food is not always possible or desirable, especially if they have to eat 6 or more times daily as needed for recording. I emphasize to you, to maximize muscle gains, it should be limited to a maximum of three shakes per day, or 40% of the restoration. In May of this portion of the sound as it is "on board", and I disagree.

The key is that foods and supplements are necessary to ensure complete nutritional balance as well as the level of protein intake, especially if you're not a big fan of the kitchen. And I hope that over 95% of reading, you do not have a cleaning staff at home to cook all meals while you wait for your next meal. Do not make the fatal mistake of thinking protein powders can take the place of solid training and nutrition.

Does the real work of the protein powder and they are healthy?

I have this question I emailed almost every day. I showed how to "work" as a complement to using your brand with more protein, but it is likely that this is always the question: "Yes, but the protein powder to help gain muscle or this a scam? "A better question would be" really proteins? "And the obvious answer is" Yes. " Are fully aware that protein is composed of blocks called amino acids, for a variety of functions in the body, such as building and maintaining healthy muscles when combined with diet and exercise. protein also:

Supports red blood cell production
Strengthens the immune system
Guard your hair, nails and skin

However, all protein powder is the same. Most protein powder contains a number of ingredients such as aspartame, saccharin, fructose and artificial colors. It is interesting to note how unhealthy most of these protein powders are. Search for a protein powder with natural ingredients and not products that are sweetened with chemicals and ingredients that are certainly not to create an environment conducive to muscle growth and burn fat.

Also avoid products refined carbohydrates such as fructose, sucrose or brown rice syrup. Make sure that the product of a company which is a genuine interest in good health. Unfortunately, the supplement manufacturers will continue to meet the demands of bodybuilding with strangers Consumer Products shit, because we, and it is cheaper to do so. Do your homework by seeking an objective assessment, the investigation of the company's history, and reputation. And then take a decision and responsibility!

In the past, one of my criteria for a protein product that is tasty and easy to mix. Most protein powders mix quite easily, even with a spoon, but I was disappointed to discover that the taste will inevitably be sacrificed for the safety and health. Can I live. You see, once a chemical is used by all the artificial sweeteners like aspartame and sucralose, and simple sugars, it is almost tasteless and sometimes even gross.

How much protein powder do I need?

A better question would be: "How much pure protein do I need for my goals?"

The protein is a very important macro nutrient and should be consumed frequently throughout the day. I recommend at least 1 to 1.5 grams of protein per kilogram of lean body mass. This means that if you have 150 books and 10% body fat (150 x 0.10 = 15 kg of fat from 135 kg of lean body mass), needs at least 135 to about 205 grams of protein per day .

I recommend that protein powder is used mainly for pre-training, training and after agitation. That is when liquid food is more beneficial in whole foods, it has an absorption rate faster.

I do not recommend protein powder used for food as a substitute for more than two meals. This is what a typical day may be:

Meal 1 (breakfast) - all food --

Food 2 (mid morning) - liquid protein meal

Food 3 (noon) - all food --

Meal 4 (mid afternoon) all the food --

Food 5 (pre-and post-exercise), flour protein liquid

Food 6 (dinner), all the food --

Food 7 (before bed) whole food --

What type of protein powder should I use?

Before deciding to protein powder that is necessary, first of all here is a short protein that helps you make sense of thousands of different protein powders from which to choose:

Whey protein 20% of total milk protein. Whey is recognized for its excellent amino acid profile, high cysteine content, rapid digestion, and interesting variety of peptides. As is quickly digested the best time to eat before practice, during your workout or immediately after training. This is the stage of the day, where you have the energy and most of his body when it is in anabolic state.

PROTEIN CASEIN makes 80% of milk protein. Casein is known for its excellent amino acid profile, slow digestion, and interesting variety of peptides. Since casein is digested slowly in the blood, do not use it in training or after training - they need a quick intake of protein at that time. Instead, use a casein protein for all other times outside the pre-and post-session window.

Soy protein is the most controversial of all types of proteins. Although soybeans have groupie too much to label soy as a super food with magical effects, there is also a good amount of research suggests that soy protein May be against in many situations. Given the confusion, in my personal opinion, I suggest AVOIDING SOY PROTEIN AND TOTAL accession to other species.

Mixtures of proteins are usually a combination of several types of mixtures of proteins such as whey protein concentrate isolate whey protein of milk, egg proteins, casein, soy protein and protein.

Why should you use a blend anyway? You have the whole range of proteins and obtain different absorption of different types of proteins. With a mixture of an anabolic environment and anti-catabolic environment from the casein - use this type at any time of day, but not before or after training.

Whey hydrolysates (also known as hydrolyzed whey proteins and peptides are also called), proteins that are powerful are absorbed faster than any other way, because the body prefers peptides to whole proteins. Hydrolysates are characterized by very low heat, low acidity, mild enzymatic filtration processes, and (the highest in essential amino acids and branched) and steroids is probably short-term protein synthesis such as the before and after session of the window.

Whey Protein Isolate Whey versus:


Most protein powders whey that stock the supplement shelves are made from whey concentrate and mixed with a small portion of whey isolate. If we compare the two, the protein isolate whey milk is more expensive than whey protein concentrate in milk because it has a better quality (more pure) and BV (biological value). Protein isolate containing more whey protein and lactose and less fat per serving. Most protein isolates contain 90-98% whey protein from milk whey of milk, while containing 70-85% protein.

Isolate whey protein is the highest yield of protein currently available, from milk. Because of their chemical properties, is easier to get into your system. Of course, with its high concentration, it appears that an isolate protein would be the obvious choice instead of focusing. However, it is an individual decision, and that isolation is very expensive and only because it is not pure to ensure that using the biggest muscles. The additional concentration in May not to justify their costs.

So what's the bottom line? LA yeah?


For the pre-and post-training phase, if the hydrolyzate of whey is the first or second ingredient on the label to complete, then it is probably not enough in the product to influence the synthesis protein to enjoy the optimum benefits. As mentioned above, isolates of whey are also very high quality and maximum whey anabolism isolates should be combined with hydrolysates of whey for the pre-and post-meeting phases of their program Exercise. The inclusion of small amounts of concentrated whey does not hurt, but it should not be the first ingredient on the tub of protein powder.

If you opt for the strongest PROTEIN POWDER FOR FULL exploit growth forecasts for growth and recovery phases (each time before and after the session time) and then a mixture.

You have the entire range of proteins and obtain different absorption of different types of proteins. With a mixture of an anabolic environment and anti-catabolic environment from the casein.

Conclusion

I hope this article has made him essential to the protein powder and gave a basis for employment if the decision at its next command. Do not get caught by the fashion and begin a consumer at your next visit to the store of nutrition. You can listen to the representatives of what you are looking for, rather than rigid empty shelves without a clue!

Ah yes, the protein powder will help you attract more of Jack and the ladies, but not to do so in a very short time, with the simple addition to your diet.