How and When to Take Whey Protein?

Whey Protein is beneficial for those who follow a fitness regime regularly. To build strong muscle how would you know the best Whey Protein and how to consume them at what time.  Find out in this article. 

 If you hit the gym regularly, you would know the significance of Whey Protein, or might have been advised by many to add Whey protein in your diet to enhance your muscle strength and workout stamina. But very few would know about the amalgamation of proteins and how it works in your favour. Let’s find out some interesting facts about Whey Protein, and the best time to take it for beneficial purposes.  

What is Whey Protein?

Whey is basically the protein extracted from the cheese making process. It is the liquid form left out of curdled milk. When processed further into powder form, Whey Protein powder is formed that is quite a popular nutrition supplement across the world. Most of the bodybuilders and those related to the fitness industry use these protein supplements to fuse muscle power and stamina. Due to the quick absorption ability with the help of digestive enzymes, makes Whey Protein helpful in muscle recovery after workout. Whey Protein can be categorized in four types, and all of them have sufficient amount of BCAAs i.e. Branched Chain Amino Acids.

What are its types?

The basic division of Whey Protein types can be done as:

1.       Concentrate – Whey Protein Concentrate is a form of protein that contains less fat in relation to other proteins. Rather contains high levels of carbohydrates extracted from lactose, which is a type of sugar in dairy products and bioactive substances. This Whey Protein Concentrate is of around 30 – 90% weight. You will find the quantity of protein mentioned on the labels of the best Whey Protein Concentrate supplements offered by different nutrition brands.

 2.       Isolate – Whey Protein Isolate is a pure form of protein that doesn’t contain any fat and lactose that is found in Concentrate. The Isolate protein content weighs at least 90% in the supplements. 

3.       Hydrolysate – This type of protein is a bit hydrolyzed during the process of extraction, which means water is added to dilute it in a way that it becomes easier to digest. But in comparison to Isolate or Concentrate, it is a lot costlier. 

4.       Native – Native protein type is the purest form of all proteins as it is extracted directly from skimmed milk. Instead of a by-product from any dairy product it is a wholesome source of protein. Contains very less fat and lactose. The usual weight of this protein is 95% or much higher.

How much should you take?

Based on which nutrition brand you are using; the quantity of the serving differs. But mostly 30g of protein supplement should be consumed by an average adult. According to the research, this is the recommended amount of protein that is required to repair any muscle damage. By serving a sufficient amount of protein, you initiate muscle protein synthesis that helps in repairing the injured and boosts the production of new muscle tissues. Also, the best Whey Protein supplements can reduce your body fats and makes you not only strong but helps in building lean physique.

When to consume it?

Most health experts and bodybuilders claim that serving protein supplement after workout would be most appropriate. At that point, your muscles are in the need of repair that can be fulfilled by consuming Whey Protein in the right quantity. You can have your protein shake with cold water or milk within the window of 30 minutes to initiate the recovery process and protect any sort of muscle damage. After a few minutes, the amino acids start to flow in the bloodstream and start generating new muscle tissues to support muscle building.

Benefits of Whey Protein:

1.       Improves your metabolism and removes all the extra fat stored in your body. 

2.       Gradual consumption strengthens muscle tissues and enhances the recovery process that ensures overall muscle growth.

3.       As per studies, with age the ability to recover muscles reduces. To help this deterioration, Whey Protein is evenly absorbed and starts to function well in time.

4.       Most fitness enthusiasts consider Whey Protein to be the best in reducing soreness instantly. Though there are slow absorbing proteins as well, Whey Protein offers quick support which is required at that time.

5.       Also controls blood pressure, blood sugar and reduces stress level or any other symptoms of depression. 

Conclusion: Next time you are looking for a perfect Whey Protein supplement for you, consider the above factors and tips while choosing the best formula. Better packaging should not be a reason to choose one over the other. Rather, the quality of ingredients it offers is all that matters while choosing the right nutrition partner. And more importantly, you should know the right time to consume a protein shake. Hopefully, the above tips will help you in deciding what suits your best in terms of quality assurance and results. 

How to Take Protein Powder for Best Results?

While following a strict workout regime, it becomes essential for you to incorporate a trusted source of protein into your diet. Let’s explore the tips that can help you get the best results.  

After putting so much effort into your daily workout, it’s natural to expect stronger and bigger muscles. So, to attain that you need to be wiser while choosing the diet plan for your daily protein diet. By choosing the right food, it means that the amount of protein should be sufficient enough to repair and rebuild the damaged muscles after the workout. Also, note that the advantages of protein supplements are not restricted to repairing and building muscles, it must include other bodily functions, such as to help you feel fuller for a longer time duration. Other than adding protein sources to your diet, protein shakes are much handy and convenient to use. The point you need to consider is how much quantity of protein powder you must consume as per your fitness goal. This means that the protein shake works differently depending on your purpose. Here are the factors that determine your purpose or fitness goal:

1. Weight loss

When it comes to losing weight, it is highly recommended that you serve a rich quantity of whey protein supplements in your diet. Many athletes and fitness enthusiasts have shared their experience of using protein powder while reducing weight. This has not helped them get strong muscles but has made them lose extra fat. Improved metabolism automatically removes unwanted fat from the body and lean muscle mass replaces it immediately.

2. Muscle building

Preparing an athletic physique can be a tough task, and it can only be managed with a quick absorbent Whey Protein supplement. You must serve bodybuilding protein powder for muscle growth and volume. These protein supplements are must to develop a gradual protein synthesis in the body that will help in sustaining muscle fibers for a longer period. Even if the purpose is to only build muscles, both types of protein supplements such as slow absorbing or fast-absorbing protein powder will work in your favor.

3. Muscle recovery

Though many other workout supplements would help you in repairing and recovering muscles, by consuming muscle-building protein powder you can be assured of the muscle growth. By serving whey protein supplements, your muscle strength improves tremendously. And along with muscle repair, you also get the benefit of bigger and stronger muscles. 

4. Improved performance

If you are simply concerned about enhancing your physical performance during an intense workout, serving protein supplements daily would be a good alternative for you. After 5 weeks or a month, you will start gaining results as per your fitness goal. 

 Best time to take protein powder?

To know the most appropriate time to consume a protein shake, you need to follow the hit and trial method initially. After missing a few, you realize the best time as per your workout routine. Here are two scenarios in which you can consume protein powder:

(a) Pre Vs Post-workout Protein shake

The most preferable time to have your protein shake is post-workout, as it is the best time to offer nutrition to your thirsty muscles for better recovery and growth. But some of the nutrition experts recommend you to go with a pre-workout protein shake as it fills you up for the workout session. So, it completely depends on what kind of fitness training you are involved in, as it helps you to choose the best alternative for yourself.

(b) Protein powder before bed

This mostly works for those who believe in slow and steady growth. Mostly these are athletes, who are not looking out for a sudden growth or volume in muscles. They are simply satisfied with the slow absorption process that happens overnight. In such cases, Casein Protein supplement works best, as it is a naturally rich dairy extracted protein form that repairs and re-energizes your body overnight.

Do you know the right quantity?

According to the nutrition experts, the protein powders are usually suggested to be consumed with 30 g of quantity. Though there is no restriction on the protein quantity to be served, the ideal amount that is commonly taken by bodybuilders regularly is 30gram. It helps in improving protein synthesis, which initiates the generation of new muscle fibers in an athletic physique. Please note that as per the research report, with a high protein diet the level of body fat also reduces with a great amount. Hence, by consuming protein supplements in an appropriate quantity not only muscle volume improves, but also you become leaner and fitter.

Conclusion:

The above factors will help you to evaluate and design the best workable diet plan as per your fitness goals. You can follow the tips and hints given as per the various factors that determine your choice of supplements and with suitable timing.

How Muscle Building Supplements Work for Bodybuilders?

With regular workout, you also need some energetic muscle building supplements for bodybuilders and athletes. Find out the impact of protein supplements on your body. 

For those who are regular gym-goers and fitness lovers, it is not a secret for them to know that Whey Protein supplements work instantly for muscle recovery after a gym session. But to know the right ratio of essential supplements for muscle building workouts, you need to understand the different types of supplements and their potential to improve your health and wellness. To have in-depth knowledge about the different types of muscle building supplements, know the functioning of bodybuilding supplements and the time they require to increase muscle power and volume. Based on multiple factors, such as quality, ratio, and other nutrients, the support of bodybuilding supplements powder is determined. 

What are muscle building supplements?

A rich formulation of protein supplement that helps in improving physical performance during a workout and stimulates muscle growth. The protein supplements usually consist of Whey Protein concentrate, Whey Protein Isolate, creatine, glutamine and digestive enzymes for better results. Mostly, these supplements are useful for fitness enthusiasts who are determined to increase muscular strength and volume. However, different types of supplements can be used to achieve distinctive fitness targets. Let’s understand those categories in detail. 

Types of supplements

Depending on the phenomenon you want to improve, there are nutrition-based supplements to help in improving the overall health and wellness of your body. Here are the different types of supplements that you should know about:

1. Hormonal supplements

In simple words, hormones work as a messenger for your body, like a phone call or postal letter that carries some important messages for your body, and instant reactions/ actions occur in return. So, the hormonal supplements gear up the essential hormones and help in gaining muscle strength. Testosterone and growth hormones are one of the major hormones in your body, which are naturally pushed by hormonal supplements. With the help of hormonal supplements, you can push the testosterone hormones to produce natural testosterone at the highest level. Whereas, growth hormones are increased with the help of supplements by improving cell growth and regeneration of new cells in the body. With an increase in age and hardcore physical training, the natural level of testosterone reduces, due to which consuming health support supplements can be beneficial before sleep. 

2. Energy supplements

For muscle growth and development, you need more energy, which is compensated with a variety of rich nutrients like Creatine monohydrate, glutamine, and Beta-Alanine. During the workout routine, you need to foster energy which is fused with creatine monohydrate in workout drinks to increase the energy level instantly. Along with this, it also helps in improving muscle strength, recovery, and muscle size.  

3. Nutritional supplements

Please note that nutrition is the basis of your muscle development and nutritional supplements such as Whey Protein, Multivitamin supplements protect your muscles from breakdown. Consuming protein shakes on the go supports your muscles’ growth and keeps you energized. Adding Whey Protein to your daily diet is the best to reduce fatigue levels. It has proven great results when served within 30-60 minutes after workout. Other than protein supplements you have health support supplements like Fish Oil, Nutrishots, Triple Ginseng, Liver Detox to offer complete rejuvenation and protection of vital organs in your body. 

How do your muscles work?

A human body has two forms of muscle fibers, i.e. type – I fibers, which builds muscle endurance and type – II fibers, which is responsible for increasing muscle strength and size during weight training. Therefore, depending on your fitness goal, you need to suppress or push the type of muscle fibers. For instance, if you want better muscle growth, it’s important to enhance the type – I fibers, whereas, if you want to increase the weight in the body, you need to push type – II muscle fibers. 

How do muscle building supplements work?

These muscle building supplements are intended to enhance muscle growth results, especially by following an exercise and diet regime. And the best suitable type of supplements is adopted by the bodybuilders to fuel up their respective fitness goals. When the fitness goal emphasizes intense workout training, you need to add essential nutrients in the workout diet, such as Protein supplements, vitamins, to compensate for the lost energy and regain the powerful fuel to raise the overall body strength. 

Best ways to gain lean muscle mass and increase stamina

Desire to attain a lean muscular body? Push your limits and make some changes to your workout plan. Readout these tips to increase your stamina. 

All those who are struggling to have lean muscle mass and improved stamina must know about the most effective workout techniques. Usually, for bodybuilding regular physical training is adapted multiple times in a week, whereas, to gain lean muscle mass you need to focus more on the toning up of muscles rather than bulking up the muscle mass. Here are a few suggestions that you must consider to increase lean body mass:  

1. Experiment with workouts

If you are following a fixed workout session daily, it’s time to make some changes in terms of the type of workout routine you are following. For instance, while doing a barbell curl 4 times in a week, you are suggested to increase the frequency and add other types of workout in your routine to push your potential. This helps in pumping muscles and reactivates to a new muscle fiber in your body.

 2. Try isolated movements

Depending on the heavyweight workouts won’t be enough, you must add isolated forms of exercise such as biceps curl or calf raises. Adding these exercises will enhance the muscle volume and keep swapping from one type to another as overloading your body with one workout might not be fruitful. Therefore, you can add squats and deadlifts to your workout session. Such isolated movements must be incorporated in a shuffled mode and allow your nervous system to recover easily. 

3. Add big lifts to your workout

Heavy weight lifting is always confusing for professional bodybuilders only, but that’s not the case. Deadlifts, Squats, overhead presses and more of such exercises must be added into your routine, this will help in building muscle mass in the body. These workouts are loaded with heavyweights and assures to add more size and volume to your muscles.

 4. Rest for a minute between sets

While performing different workouts continuously, your body needs a gap in between to recover and grow. It needs to be hydrated from time to time and for gradual improvement in your performance, nutrition experts and gym trainers also recommend having 8-9 hours of sleep. In the sleep time, the body repairs and releases stress which helps for consistent growth. It might not look as relevant, but the impact of a sufficient amount of rest is tremendous on your health.

5. Stay hydrated

If you don’t want any muscle cramps, drink plenty of water. Maintaining the accuracy of liquid intake is something you need to keep a check on at all times. Either you can have your energy drink, water or protein shake. Any liquid diet is considered as a hydrating supplement, you can depend on whatever suits you best.

 6. Enhance your workout frequency

The after-effects of doing a workout can be seen within 24 hours, vary as per the intensity of the workout. When you are looking forward to increasing muscle mass and growth, you must closely look into the number of times or frequency of the specific workout that you are performing. By incorporating a balance in heavyweight lifting workouts, compound moments and isolated workouts to build lean muscle mass.

 7. Improve your sleep quality

When you are undergoing intense workout to improve overall stamina and muscle mass, your sleep quality needs to increase. The body needs optimum rest to recover and perform well in the next day’s workout. Also, when the sleep is of more than 8 hours, you can be assured of a quick recovery and increases stamina in the gym at a gradual speed. 

8. Add recovery supplements

Doing the regular workout will not be fruitful or healthy unless you add nutritional supplements to your daily diet. Health support supplements like Milk Thistle, Fish Oil, Whey Protein powder, Multi-vitamin capsules and more essential to improve strength, recovery and overall physical fitness. Especially the protein consumption should be sufficient, but many don’t understand and fail to consume the protein. 

9. Consume sufficient proteins

After doing your workout you need to consume at least 0.8g to 1g of protein per pound of bodyweight to enhance the muscle mass and recover muscle quickly. If your target is to expand the muscle volume, then the protein quantity should also exceed. You can go with Lean Gainer, as it is one of the most trusted and best lean mass gainer supplements for aspiring bodybuilders and athletes.

 Conclusion:

By adopting a variety of workouts and consuming high-quality health supplements in optimum ratio, you can gain lean muscle mass and increase overall stamina. All the above tips will help you in balancing the right amount of diet and workouts to attain desired results.

Benefits of taking Protein Supplements for bodybuilding

Most of the aspiring athletes strive to attain their muscular body, and the common suggestion is to consume a rich Whey Protein supplement to bring transformation. Find out the benefits of protein supplements for bodybuilding. 

For all those who are in the bodybuilding industry for a long time would know the different types of whey protein supplements available in the market. But many beginners in the field of bodybuilding need to learn about protein supplements benefits so that they can attain their goals using the best for them.

There are options of protein for muscle gain and also protein supplements that help in boosting your metabolism. So, if you want to experience the best results from protein powders, you must know about the variety of supplements to be used.

Types of Protein supplements

Whey Protein supplements: Whey Protein powder is the most commonly used type of protein. It is quick to absorb and hence, gym trainers and dieticians consider this an ideal post-workout protein powder for all athletes and fitness enthusiasts.

Casein Protein: Containing the richest Glutamine that helps in muscle recovery is the best amino acid for muscle growth. At the same time, Casein is the slowest protein to absorb and works well when consumed before sleep as it repairs the muscles overnight.

Egg Protein: It is a lactose-based dairy-free protein type with a medium speed of digestion. Using Egg protein offers essential amino acids like lysine that helps in muscle enhancement and growth.

Pea Protein: For all the vegan, this is the ultimate source of protein. According to a theory, the protein quality of a pea is equal to an egg or soy. The protein content in a pea offers arginine, a rich amino acid that supports body strength.

Soy Protein: Again, it is a complete source of protein for vegans and vegetarians. Soy protein offers essential amino acids for muscle power.

Hemp Protein: Those who are allergic to dairy products or are lactose intolerant are not comfortable drinking Whey or casein protein shake post-workout. Hemp is a rare plant-based protein source, which contains 8 essential amino acids along with live enzymes, fatty acids, vitamins, and minerals. These ingredients support a strong digestive system and overall wellness.

Benefits of Protein supplement

Generates hormones, and enzymes – By consuming the optimum quantity of protein, production of hormones, enzymes, cellular messengers, and supporters of the immune system start to improve. Due to the deficiency of adequate protein, the healthy functioning of the muscular, and cardiovascular system gets affected, for which you need to fuel up your body with rich protein supplements.

Supports the immunity system – With the help of amino acids, glutamine, and vitamins, the body maintains a strong equilibrium of essential nutrients for overall body growth and prevents diseases as well.

Prevents muscle breakdown post-workout – Protein supplements are a great source of muscle developing agents that help in repairing any type of muscle damage. With quick absorption ability consuming a protein shake after workout is mandatory to nourish your muscles.

Heals “micro-tears” caused due to intense contraction – After completing your workout, it is the best time to add protein to your body. Due to intense fitness training muscle tissues start to tear up, which is repaired with an accurate dose of protein supplement.

Offers quick muscle recovery – With quick absorption ability, protein shake rejuvenates your muscle strength within 30 minutes when consumed after doing workout. 

Which protein type is suitable for you?

Being the most favorite supplement of fitness enthusiasts, Whey Protein is the highly recommended formula for regular gym-goers, due to quick muscle repair quality. However, to evaluate the best protein supplement, you need to measure the biological value, which is the nitrogen amount in the body that can be replaced with 100g protein in a regular diet. Therefore, protein supplements with a high rate of BV are considered to be adequate for promoting growth. Though it is a complicated topic among scientists, they are still trying to explore the topic to conclude an accurate report. But for a basic understanding, you should know that the best protein supplement must be chosen as per your need. There are fast-absorbing proteins like Whey Protein and slow releasing protein i.e. casein protein, pick the one that suits your body requirement.

Best time to take protein

Be prepared with a sufficient dose of calories to burn and tone up your muscles. But the best time to consume protein supplements is post-workout. It is the time when your muscle quenches for protein nourishing dose and at that time you must come up with Whey Protein supplement. This way you get to repair your muscles instantly. 

How much to consume?

In general, the minimum amount of protein an average adult should take should be 1 gram of protein per pound of body weight. Apart from this, the minimum protein intake increases as per the fitness regime you follow. 

How to grow muscles like Sangram Chougule?

To become an inspiration for millions, it was a tough journey to carry through. Sangram Chougule achieved it all with a strict workout routine and highly nutritious diet. Find out more about the high protein diet that he followed and you can adapt too.  

When you lead the league, the expectations and achievements take a leap. Even the fittest bodybuilder, Sangram Chougule won the title of Mr. World twice with his immense strength, dedication, along with a rich diet with disciplined workout plan. Being from a humble background, Sangram Chougule started his journey in the bodybuilding industry and achieved commendable titles. He has been our national champion 7 times and won the title of Mr. Universe twice, which is a pinnacle to touch for any bodybuilder or athlete in his/her career. To reach this top-notch level of success, he adopted different diet plans, as per the prior demand of his body.

When he started following his passion for fitness in 2000, at that time he was pursuing electrical engineering. The usual time spent in the gym was 3-4 hours per day. At that time, there was not a fixed diet, until he had participated in the Khadki Shree, held in Pune (local bodybuilding contest) and came out as a winner. From then on,  the journey of a role model began, which the world was unknown about, till the point he won the title of Mr. World in 2012 and 2014. Today, Sangram Chougule is a fitness icon for many inspiring athletes and bodybuilders.

Sangram Chougule’s bodybuilding diet plan

As per Sangram, the diet plan, workouts and bodybuilding supplements we adapt on a daily basis determine the results we achieve. Based on the same theory, here’s the detailed bodybuilding diet plan of Sangram Chougule which was strictly followed by him during the years of achievements:

Breakfast6 ounces of cooked chicken, 4 ounces of oatmeal, 2 whole eggs & 2 bread toasts of brown bread. 
Mid-day MealLean proteins and complex carbs with good fats, derived from cooked chicken, rice with green vegetables & 2 teaspoons of olive oil.
Late Dinner
Lean meat, a rice bowl with cooked veggies
Last MealCasein Shake

Sangram Chougule recommends you take a fat burner, plus one scoop of amino acids. After consuming the same, you can start the cardio session for 20 minutes, you can have your protein shake in between the cardio session, if required. However, Sangram Chougule personally likes to accompany his training session with either Pre workout Wolverine or BCAA, depending on the workout regime he is following on that day. To recover muscles and gain sufficient energy for the workout, you can depend on BCAA with water or Aqua Fuel.

Sangram Chougule’s gym workout plan for beginners

For all the newcomers, Sangram Chougule advises to make a gym workout plan that includes exercise for both big and small groups of muscles simultaneously. Also, to train under a professional trainer is essential, you must not compromise or risk your health at any cost. With an all-inclusive diet and adequate rest, you can be assured that these steps will pay off very soon.

Suggested workout routine for beginners:

Day 1back and bicep with 2-3 variations of each exercise, each rep should be 8 -12
Day 2Chest and triceps
Day 3Legs (Quadriceps) & shoulders
Day 4Legs (Hamstrings) and calves, Abs on every alternate day
Sunday  Rest Day

Sangram Chougule’s gym workout plan for corporate professionals

Those who are constantly involved in a 10-5 job routine, find it difficult to follow a fixed workout plan or diet plan. Though they follow various unrealistic plans to achieve a fit body, the results are impossible to achieve unless, they follow a balanced diet, and exercise regime. Due to lack of awareness, sometimes people start to follow unhealthy practices; such as, avoid drinking water and salt continuously for weeks, which are absolutely unhealthy. Therefore, for such people Sangram Chougule suggests the following things-to-do:

·       To get up and take a walk in between the working hours, instead of slouching on your chair for long hours.

·       You can simply stretch out your arms left and right 2-3 times, as it refreshes your hamstrings and glutes.

·       Follow the workout days religiously and do not miss out on tough workout days like legs or back.

 You can attain any fitness goals, if you are willing to strive for it in every aspect. Whether it is diet, exercise or health supplements. A balance needs to be maintained between these three essentials, for which your constant health partner would be the nutrition supplements of Absolute Nutrition, trusted by Sangram Chougule. 

Whey Protein Myths Vs. Reality

So many apprehensions are floating around the health supplements such as Whey Protein. Let’s do some reality check and burst out the myths about protein supplements in general.

With only rigorous physical training you cannot expect complete fitness. Your body demands a sufficient amount of protein intake. Either you can compensate with the diet or from other reliable sources of health supplements for complete body wellness. Although, protein supplements are mainly considered for bodybuilding, and also to vanish the deficiency of protein in your body, but there are some prominent apprehensions about its consequences. With the regular usage of protein supplements, a fitness regime can be balanced out by any fitness buff. However, there are various misconceptions, especially about Whey protein supplements or other sports nutrition supplements offered in the market, which must be wiped out completely from the minds of fitness enthusiasts and people in general.

Protein supplements are a great source to keep your body organs healthy, but here’s a list of the most common myths about protein supplements that people might not believe strongly but must have heard from people around them. In order to acknowledge the reality, time to fade off some frequent myths mentioned as below:

1.       Protein supplements are Unnatural or artificial

One of the oldest and yet most prevalent rumors about protein supplements is that they are curated from artificial sources of protein, which might be unhealthy. On the contrary, it is not true at all. Please note that Whey protein or any other protein supplement is formulated from a dairy derivative such as cottage cheese (casein), an extract from cow’s milk. The remaining extract is a liquid form, which is rich in protein. In fact, it is a highly recommended protein supplement that helps in fulfilling the protein requirements of a human body, irrespective of the workout regime it follows. These well-fortified protein supplements are digestion-friendly and amalgamate in the body without any complication.

 2.       Not essential for athletes or bodybuilders

Since protein supplements are available in the market, the rumor is roaming around that these sports nutrition supplements are not useful for bodybuilders. Generally, protein supplements are being associated with adding bulk to the body, which is not the only role of protein powder. Rather, regular consumption of protein powder leads to the repair of muscles and fosters energy in the athletes’ body when lost in the workout session. Otherwise, it might lead to fatigue and weak immunity. With the help of protein serving, any such issue gets sorted out, which is a major reason for suggesting high-protein supplements to athletes, players, swimmers, bodybuilders, or heavyweight champions.

 3.       Needed for those who workout

This is the most unfortunate misconception about protein intake. To ensure complete health and wellness, Protein is a major contributor in functioning of the body in perfect way. Other than repairing and building muscles, it also helps in preventing harmful enzymes and hormones. Also, protein supports bone strength, healthy skin, and other body organs. Hence, you must know that without protein, the healthy functioning of body organs would be impossible. Those who workout definitely needs protein, but those who do not, need it as much as them. When you do not have sufficient protein intake in your diet, supplements are mandatory.

4.       Consumed only after exercise

Most of the gym trainers and fitness lovers can’t do their exercise without protein shake, but they must know the timing of consumption. It is advised to be consumed before or after the workout. Pre-workout supplements are helpful in boosting up the energy level throughout the workout session, whereas Post-workout supplements recover muscle breakdown. Make sure that along with the regular protein dose during a workout, you need to nourish the body with the essential protein deposits for complete body growth. 

 5.       Likely to damage kidney

The formation of crystal substances in the kidney results in stones, which can be formed due to the lack of water and fiber intake. To blame it all on protein supplements is not fair, as there is no evidence as such that says protein powder causes stone in kidney. Rather, kidney stones are formed due to the inability of a body to flush out excessive amino acids. Consumption of high fiber foods and sufficient amounts of water can prevent the formation of kidney stones.

To fade off any doubt, it is advised that you rely on the trusted brands of Whey Protein. There are many contaminated products offered in the market. Therefore, find out the certified and authentic health supplements by the industry standards.

Conclusion

When you search for the suitable supplements, make sure you conduct detailed market research on your end. In this way, you can shortlist the best products in the industry. Please note that other than maintaining sufficient protein deposits for the body, you also need to follow a healthy workout regime, so as to achieve desired muscle growth and overall fitness.

How protein supports muscle-building?

To know about the muscle-building process, find out some useful facts of protein in the body and role in the muscle growth.

Protein is much more than just being an essential macronutrient. For any bodybuilder, protein is the most preferred workout partner along with the instant energy drinks. Yet the results are not as favorable as expected, as the execution of the diet plan is not efficient enough. There are certain questions that you must find answers for, such as how much protein intake is required. At what time the protein supplements should be served? 

Go through the following facts and know about the changes you must adapt. 

What’s Protein?

Irrespective of whether you are a fitness enthusiast or not, protein is a macronutrient mandatory for the overall health and wellness of the body. Protein contains nitrogen, Sulphur required by the body cells. Interestingly, the human body has no scope of storage for protein, hence, it is required to be consumed on a daily basis. For all age groups, such as adults, teenagers, children, expecting mothers, senior citizens, and undeniably a must for any bodybuilders/ athletes / fitness aficionado.

Guide for beginner

To know whether you are following the right protein diet, you should know about the best protein sources accessible and what type of training you must adapt to build muscles. Whether your daily routine diet is enough for the protein intake your body requires or not. All these doubts can be resolved by following details of minimum dietary allowance that a human body needs to recover muscle breakdown.

For an average adult 0.8g protein per kg of body weight is mandatory. But this proportion of protein is not suitable for a heavyweight trainer, bodybuilder, athlete or any sport player. Anyone who follows long duration workouts needs more than double the average protein intake. The following guidelines are strongly recommended by the International Society of Sports Nutrition:

CategoryType of Workout Dosage /Body Weight
Endurance SportsSwimming, Biking, Running, Sports athlete1.2 to 1.4g/kg of body weight
Strength ActivitiesWeight lifting1.4 to 2g/kg of body weight

Know your protein type

Remember that all proteins are not the same, they might lead to different results. To evaluate the density of protein in a specific food item, PDCAA Score (Protein Digestibility Corrected Amino Acid Score) is measured. For instance, the food with a score of 1.0 are the best protein for a human body, as it indicates the digestion and absorption ability of a particular food. The volume of amino acids in any protein food determines the quality of protein offered in the food/meal. High-quality protein food contains 9 essential amino acids, which a normal body cannot process. Therefore, you should go with the best protein foods i.e. whey, soy, and egg white with 1.0 score on PDCAAS.

What type of protein supplement do you need?

The most crucial part while evaluating protein quotient in the food is whether it is enough for the day or not, if not, what protein supplements should be consumed? This problem magnifies if you gave a fast-metabolic rate, less appetite. In such a case, you are suggested to have high-quality dairy protein like Whey, which offers protein per serving with no carbs or fats. This is strictly for high metabolism, otherwise, protein foods with a score of less than 1.0 can also be added into the diet plan.

For those who follow physical training on a regular basis, it’s essential to fuse a sufficient amount of protein deposits in the body for muscle recovery and growth. For example, in a one-hour workout session, a high-digestive protein shake/ supplement is suggested, which supplies amino acids and stimulates muscle strength. Health supplements like Whey protein are the fastest to digest, which indicates that they can potentially increase protein synthesis and enhance fat loss. Please note that proteins are not directly responsible for the fat loss, rather they add to the volume of muscles. When muscle starts to grow, gradually the fat starts to burn. Hence, with expert physical training, you get to achieve the sculpted avatar you were waiting to be in. Quite convincingly, Whey Protein is the most reliable to burn fat and gain muscles for both beginners and experts.

Intake time of protein

To keep up a balance between muscle repair, growth and nitrogen level in the body, the protein intake has to be in moderate quantity to ensure that. Make sure you take the protein supplement during different times of workout, mentioned as below:

Pre-workout: before 30 minutes from a workout, you should eat food with enough protein nutrients (refer PDCAAS)

Post Workout: The most critical time to instill energy in your body and revitalize the organs. Make sure you add the necessary amount of protein components in the diet.

Between meals: To keep your insulin level stable, you can add mini-meals in the diet. This also prevents craving to eat during unsuitable day-time.

Before sleep: To support the scope of muscle recovery, you are suggested to eat nutrients that increases metabolism of the body.

When you are aware about the optimum protein intake during and after the workout, the results are more likely to be favorable in terms of sustainability and growth of muscles. 

Tips to enhance your muscle mass

To grow the muscle mass in a smart way is what a bodybuilder or athlete looks forward to. Find out some scientifically proven facts to improve the growth and expansion of the muscles.

Most of the average athletes might now know about the best route to follow while building muscle mass. Whereas, a smart bodybuilder knows well about using food, fluids and health supplements in suitable proportions. All those who are willing to shift the gear from being average to a smart bodybuilder, note down the rules and techniques to implement while building your muscles in an unadulterated manner.

What’s the science behind muscle gain?

Firstly, you need to know about the fundamental basics of muscle gain progress. With at least 500+ calories would start to fulfill the requirement of muscle maintenance, and stimulate the development of muscle size. If you need constant growth of muscles, additional 500 calories per day are essential. Also, the food or meal should consist of rich carbohydrates, proteins, and good fats. Due to an unbalanced diet, excess of insulin starts to flow in the bloodstream. 

In simple words, insulin is a crucial hormone, which works as a deciding factor for the conversion of food ingredients into muscle or fat. In a meal, elements like amino acids, fatty acids, and glucose can either add to muscle or fat. Therefore, muscle cells, which are sensitive towards insulin immediately grasps all the glucose and amino acids with the help of anabolic hormone. While, excess of insulin deteriorates muscle cells, and start to store the food as fat in the body, as conversion of food into fat is the simplest process for the metabolic system. When the body starts to gain irrespective of the nutritional value, the testosterone level naturally starts to fall down. Hence, the intake of food has to be carefully incorporated to maintain balance of both muscle and fat volume in the body.

The ability to synthesize muscle from protein needs to sustain as it determines the muscle volume in a body. For instance, a body can develop 0.25 to 0.5 pounds of dry muscle in a week in suitable conditions like, balanced diet, training, and supplementation. Otherwise, minimum 1 or 2 pounds of muscle is processed in a month, regardless of the calories consumed.

(image of Muscle blaze – veg & non veg chart)

Here are some tips to enhance your muscle mass in the healthiest way:

1.       Keep your calorie intake restrained

You must take least calories to avoid fat and develop muscles. The only rule for calorie intake is that it totally depends on the body weight. Here’s the formula:

Multiply your bodyweight (in pounds) with 15-17.

For example, If your weight is 110 pounds i.e. 50 kg

15 x 110 pounds = 1650 calories

2.       Depend on the high nutrient foods

If you want to prevent gaining fat, add more of healthy foods in your diet, as they competently instill protein essentials with minimum fat. You must plan to gather the calorie intake of proteins, complex carbohydrates, good fats only. The best examples are whole grains, nuts, oats, milk, vegetables, fruits, eggs, chicken or meat.

3.       Prefer protein and fats over carbohydrates

When you eat rich protein nutrients and good fat meals first, and carbohydrates later, the post meal glucose and insulin level goes down automatically. With glucose and insulin level the fat deposit increases in the body. This also improves sleep quality, as the protein intake stimulates serotonin, a neurotransmitter that determines the sleep quality.

Please note that before or during a workout session, you are suggested to take rich carbohydrate foods for instant surge, as it helps in charging up the energy level during workout. It’s always good to have dense carbohydrate nutrients before your workout session.

Bonus tip: 

  • For muscle building, high intensity exercise is mandatory such as squats, pull-ups and dead-lifts. These workouts help in burning out glucose, fatty acids i.e. carbs and fat, hence, supports muscle building and increases the muscle fiber size. By maintaining consistency in the workout and diet, you can build muscle mass conveniently. A significant transformation in muscle building is possible with the help of modest diet, optimum exercise and effective sports nutrition supplements. You need to decisively curate the essential fuel, and exercise regime, depending on the target you have set.
  • Most of the muscle repair and hormonal growth takes place during sleep. Also, good sleep helps in releasing stress. Therefore, at least 7 to 8 hours of sleep is mandatory.
  • All the above recommendations are as per an average human body of an adult. In case of any special condition, or requirement, you must follow the instructions of a gym trainer or dietician. These tips are for your reference; however, the results might vary depending on the body weight, age and other circumstances.