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Protein

Any form of training will increase your protein requirements. A lack of quality protein will result in loss of muscle tissue and tone, a reduced immune system, slower recovery and lack of energy. If your goal is to put on muscle and increase strength or even reduce bodyfat, whilst keeping definition and tone, extra protein from high quality sources is a must.

Key points for consideration:

• Eat quality protein from sources such as whey, chicken, fish & milk (if you can tolerate it).
• Protein is needed to build lean muscle & support fat loss.

Whey Protein

Overlooked for years, research has now found Whey protein to be the highest quality protein you can consume and essential for helping your body maintain and build lean muscle and recover from intense training. Use a few times a day to increase protein intake.

Key points for consideration:

• Whey is an excellent, easy digesting source of protein
• High quality & low in lactose
• Supports lean muscle growth

A protein is any chain of amino acids. An amino acid is a small molecule that acts as the building block of any cell. Carbohydrates provide cells with energy, while amino acids provide cells with the building material they need to grow and maintain their structure. Your body is about 20% protein by weight. It is about 60% water. Most of the rest of your body is composed of minerals (for example, calcium in your bones).

As far as your body is concerned, there are two different types of amino acids: essential and non-essential. Non-essential amino acids are amino acids that your body can create out of other chemicals found in your body. Essential amino acids cannot be created, and therefore the only way to get them is through food.

Protein in our diets comes from both animal and vegetable sources.

Most animal sources (meat, milk, eggs) provide what’s called “complete protein”, meaning that they contain all of the essential amino acids. Vegetable sources usually are low on or missing certain essential amino acids. For example, rice is low in isoleucine and lysine. However, different vegetable sources are deficient in different amino acids, and by combining different foods you can get all of the essential amino acids throughout the course of the day. Some vegetable sources contain quite a bit of protein – things like nuts and beans are all high in protein. By combining them you can get a complete range of the essential amino acids.

The RDA (recommended daily allowance) for protein is 0.36 grams of protein per pound of body weight. However, protein expert Dr. Peter Lemon recently concluded that exercise more than doubles your need for protein. Based on his review of the research, Lemon reports that if you’re exercising on a regular basis, you’ll need to consume at least 1.7 grams of protein per kilogram of bodyweight. For people who want to build muscle as fast as possible, this figure should be nearer 2.5 grams per kilogram of bodyweight.

If you don’t get enough protein in your diet, then your body starts using its own sources of protein for energy.

And guess where your body gets the protein from? It starts eating away at your muscles – slowing your metabolic rate, reducing your strength AND bringing muscle growth to a grinding halt. Protein also plays an important part of a fat loss programme. To lose weight you must restrict the number of calories you consume. However, when you cut down on what you eat, the body starts using muscle protein as energy – in other words, you are literally ‘eating’ yourself. You must get enough protein from your diet to cover these losses. If you fail to get enough protein on a daily basis, you’ll quickly lose strength, get weaker and your metabolic rate will slow down.

If you’ve been training with weights without seeing much in the way of results, make sure you’re eating enough protein – either in the form of whole food (such as chicken, fish or lean red meat) or a protein supplement. Protein supplements are an easy, convenient and simple way to make sure you’re providing your body with the protein it needs. But don’t make the mistake of thinking all proteins are the same – they’re not.

Many companies protein supplements include cheap ingredients in their formulas.

One of the most popular cheap proteins is known as casein (pronounced kay-seen). Casein is derived from dairy products. It’s the same protein you find in milk, cheese and yoghurt. Although it was popular some years ago, casein has now been replaced with whey – a far more advanced protein.

Several clinical trials have compared whey and casein. The results were the same – whey protein came out top every time [1]. Canadian scientists found that after three months of supplementation, whey protein was six times more effective at improving exercise performance than casein [1]. The whey protein group also lost an impressive 4.8% of body fat, and reported feeling far more energetic. Simply put, adding a high quality whey protein powder to your diet will significantly improve your performance – both in the gym and on the pitch.

What’s more, the right type of protein will also help you build muscle faster.

French research shows that whey protein leads to a massive 119% greater increase in protein synthesis (the fancy term for muscle growth) than the cheap milk protein found in most protein powders [6]. Furthermore, top European researchers report that whey protein halts the muscle-wasting hormone cortisol dead in its tracks [7]. In short, whey protein quickly leaves your stomach and heads straight into the bloodstream – ready for delivery to your protein-starved muscles.

Scientists from Australia have also confirmed that whey protein is far superior to casein for muscle growth [8]. Thirteen subjects were given either whey isolate or casein while they took part in a weight-training program for ten weeks. Results showed that the 100% whey isolate was more effective at increasing muscle mass. Test subjects using whey gained over 10 pounds of muscle, while those using casein gained only 2 pounds. Those using whey also gained more strength, although both proteins seemed to prevent the typical drop in plasma glutamine levels that occurs with exercise.

Biomax™ – the new benchmark in protein.

Biomax™ is an exclusive and patent pending blend of high quality whey proteins that have been designed for optimum efficiency, uptake and absorption for bodybuilders, athletes, sports men and women and anyone looking for highly effective results and quality nutrition. There are many different types of whey proteins, each with their own unique properties.

Whey proteins are not all equal. Most whey originates from cheese processing. First stage whey is technically called ‘sweet dairy whey’. It is cheap and of low quality. This cheap whey is loaded with high fat, carbohydrate and lactose. Many cheap brands use this form of whey to offer you very cheap ‘whey’ protein powders, but with no real benefit over milk or casein, you’ll experience no

better results either, apart from wind. As they say, products aren’t cheap for no reason. When you see silly adverts and articles that put down whey, it is this form of first stage or ‘waste’ whey, as it is known, to which they refer.

High quality wheys are called isolates or hydrolysates.These are achieved by taking the ‘sweet dairy whey’ and putting it through a series of special processes, such as cross micro filtration (CFM) or ultra filtration (UF). This process removes virtually all the fat, carbohydrates and lactose, leaving nothing but the highest quality whey protein. To ensure it is not damaged in the drying process, (as it is still in liquid form), it is cold spray dried. This involves blowing the liquid into massive chambers where it is instantly powdered in a specially controlled temperature environment. This unique process allows you to avoid the problems of denaturisation. This is where high heat has been used to dry the protein, causing damage to the amino acids and therefore, poor absorption.

CFM or UF whey allows you to select the exact specifications (or different whey fractions) you require, such as high BLG for increased branch chain amino acids or high ALA for greater recovery and Cortisol reduction. You can even select high GMP levels by selecting the right cheese derived whey for added immune system boosting. All these benefits are only possible with whey put through these expensive processes. You can go one step further by partially treating the protein with enzymes. This helps digestion and speeds up amino acid delivery to the muscle. These are called whey hydrolysates and are very expensive.

Biomax™ is a patent-pending collection of high quality whey proteins that have been processed using cross micro filtration and hydrolysation.

All Biomax™ protein is cool temperature processed for 99% undenatured protein. The unique blend of whey proteins are high in ALA (alpha-lactalbumin) and BLG (beta-lactalbumin) whey fractions, with high amounts of GMP (glycomacropeptides) for immune boosting and IGF levels for anabolic properties. To finalise the Biomax™ blend, Glutamine peptides are added for further anabolic and recovery properties. This entire protein is then instantised (at room temperatures) using a natural lecithin formula, for the best instant mixing protein you can find, with the essential fatty acid benefits of using lecithin, as opposed to harsh chemical instantisation, that some companies use. Biomax™protein is also high in Orotic acid, a unique anabolic component of whey.

This very simple summary of the Biomax™ whey protein blend should give you an understanding of why it is so superior to conventional whey proteins and other inferior and outdated proteins, such as milk, soya, egg, and casein (micellular) proteins. Biomax™ produces a very high Biological Value (BV is the latest in measuring techniques for advanced proteins, outperforming the outdated PER and NPU measurements). The Biomax™ blend is currently in trials with universities, the military and elite athletes, where its unique muscle preservation, immune boosting, enhanced recovery and superb sports performance benefits are being explored. The unique milk, egg, soya and casein free formula (virtually lactose free), means it’s suitable for lactose and gluten intolerant people, the elderly and sick. You will be surprised how easy it is to digest and how you suffer no stomach upsets, side effects or wind.

Several hospitals currently use Biomax™ protein to treat patients with wasting disease conditions, to help them build lean muscle and strength with amazing results.

The Biomax™ protein is considered by experts and even competitors to be the most advanced protein of its kind, not just in the UK, but in Europe and America. Due to Maximuscle being the largest suppliers of exclusive high quality proteins to the market, Maximuscle are proud to be the only company to have been offered the exclusive rights to supply pharmaceutical grade Biomax™ to the nutritional industry, through Maximuscle’s cutting edge nutritional supplements.

No matter whether you’re trying to lose the love handles, add a few inches of new muscle to your chest and shoulders, or shave seconds off your personal best for a 10 km run, including an extra serving or two of high-quality whey protein in your diet each day will help you reach your goals far more quickly. Simply take one serving of Promax in the morning (mix it with milk or water, and pour it on your cereal), and another serving after training. It mixes instantly without lumps (so you won’t need a blender), and comes in several delicious flavours, including chocolate, vanilla, banana, and strawberry.

Article Source: http://www.articlesbase.com/nutrition-articles/a-beginners-guide-to-protein-1737131.html

Have you ever wondered what the heck people were talking about when they said there are many kinds of protein? You probably just thought to yourself, “Well protein is protein and that’s all I need to know”. But to truly maximize your gains towards your fitness goals you must learn what these proteins are and how to effectively use them.

Whey Concentrate Protein

The first and most common type of protein I will discuss is called “Whey” protein. It has been around for a relatively long time in the supplement world and can be inexpensive and abundant. There are many companies all competing for your money with whey products and for good reason. These companies know that it is a very popular supplement for gym rats and the unaware public alike. This can be a good or bad thing for you.

Whey protein can be a byproduct of manufacturing certain food products like cheese. Others are not byproducts and made directly from milk which are usually better products. These may not always be right on the front of the supplement so it is up to you to read the labels on the back. Whey protein usually is made up of about 80% pure protein.

Some perks to taking a whey protein:

• Mixes easily in most liquids in comparison to other protein products such as casein.
• Short duration digest time so you know this protein is reaching your muscles fast after a workout.
• Usually will contain all the essential amino acids. You can view an article on these here.
• Great prices on a variety of supplements but be careful to do research prior to buying. I have great options to look at in the marketplace if you are interested in protein supplements.
• If you are allergic to milk or soy it may not be a good idea to take whey protein. Show your doctor the label before taking any whey products.

Casein protein

Another type of popular protein is called “Casein”. The great thing about casein protein is that it can stay in your stomach up to 7 hours! This is a good thing if you want a steady stream of proteins being released in small doses throughout the day. This is in contrast to whey proteins because with those you take a scoop and it is digested within the hour. With casein you can take it and it will still be digesting 7 hours later.

So why is this so great? This is a great tool to have for those of you who want to build muscle and burn fat. When you sleep your body enters a catabolic state meaning that it is actually breaking down muscle. This is because you go a whole night without anything in your stomach. This catabolism is doing the opposite of what you want–tearing down precious muscle and thus reducing your fat burning abilities. In a nutshell, the more muscle on your body, the faster your metabolism will be leading to more calories being burned. So to fight this catabolism you can just take a scoop of casein before heading to bed. The muscle will have plenty of fuel to last through the night.

Some perks to casein protein:

• Long digestion time for a steady supply of fuel throughout your night (or day).
• Like whey, casein is widely available in variations and prices. Check the market place for some great deals.
• It is a complete protein.
• Note: Milk allergic people MUST avoid casein products.

Whey Protein Isolate

Think of this as the twin brother of whey protein except for on steroids (ok bad example). It is just like whey except that there is a quicker digestion time due to its purity. It is about 90% pure protein (in contrast to 80% in whey concentrate) and better than regular whey protein in almost every “whey” (get it?). The only downside I would say that whey isolates have is the price but only because its a superior protein.

Due the expensive manufacturing process to develop this pure protein product you can bet it will be more expensive than regular whey proteins. I do provide quality isolate products on this site in the Market Place for surprisingly low prices considering what you’re getting out of the deal.

These proteins are also for use directly before, during, or after your workout and not for use at other times of the day. Due to its high bioavailability or rate at which it is absorbed in the tissues, it will only stay in your system for a short while. This is very desirable around workout times but casein is still king for long-release timed protein.

Some perks to whey protein isolates:

• Very high bio-availability (digests quickly)
• High amino acid content
• Superior to whey concentrates (except the price)
• Mixes well with liquids

Soy Protein

Soy is an ingredient that derives from the soybean. Soy protein is extremely rich in a few key amino acids. There are 5 to be exact including the BCAA’s, glutamine, and arginine. These are a sure fire way to help out your gains in the gym by developing lean tissue. Approximately 40% of soy bean protein is made of these amino acids in comparison to most whey or casein products (18%). Soy is rich in isoflavones and phytoestrogens which are hormones that assist you in health. This protein is often found as having a high bio-availability as well.

Some perks to soy proteins:

• Pretty fast bio-availability
• Higher level of amino acids than whey concentrate
• Rich in important amino acids for lean tissue growth
• Full of healthy hormones

Egg Protein

For the longest time egg protein was thought to be the best source of protein. I will say if you are an egg lover than make your breakfast with eggs to get some protein in your diet. Will not comparable to the rest of the proteins here, you can find eggs for relatively cheap prices. They are not superior in any way to these other protein supplements listed but that is because these proteins aren’t meant to replace, they are your foundational diet. Eggs without a ton of fatty yolk are a healthy way to get some protein into your diet while the other proteins do the hard work. I recommend using egg whites in your diet, assuming you like eggs of course…

Some perks to egg proteins:

• Are delicious
• Can be cooked in many ways
• Fast cook time
• A good addition to your diet (minus the high cholesterol yolk)
• Combo with the supplements for a protein rich diet

This has been a brief look into some of the most common types of
proteins being used today. I hope this has helped you in your knowledge
base as well as your decision to supplement with proteins.

Article Source: http://www.articlesbase.com/nutrition-articles/the-different-types-of-protein-4155502.html

You can find thousands of articles discussing muscle breakdown and how to slow down the process during an intense workout or how to recover quickly after a prolonged session. It all comes down to natural processes whereby muscles obtain the energy and protein needed to work efficiently and maintain mass. In the muscle the two are intricately entwined – energy and protein.

During a workout when you are stressing the muscles, cortisol is produced. The cortisol leads to muscle protein breaking down into amino acids which enter the bloodstream. The amino acids then synthesise glucose in the liver for energy. Naturally, if cortisol levels are too high there will be an excess of muscle breakdown.

A Matter of Preservation

The muscle breakdown process is complex, but it is clear that controlling the cortisol production is one of the best ways to prevent muscle breakdown. Fortunately that is easy to do by taking specific supplements which directly combat the breakdown process. In fact, there are a variety of supplements which can limit cortisol production and provide a number of other health benefits.

One of the primary supplements known to prevent muscle breakdown is glutamine. Glutamine is an amino acid found in muscle tissue. It plays a critical role in the synthesis of protein and so can offset some of the effects of elevated cortisol levels experienced after intense workouts. The more glutamine available to the body, the better able it is to combat the muscle breakdown process.

Other important supplements which can prevent muscle breakdown include a host of vitamins and minerals. For example, vitamin C is a powerful antioxidant and fights free radical damage in the cells throughout the body. Healthier cells work more efficiently and are better able to do their job which in the case of muscles is to produce energy. But vitamin C can also reduce the time it takes for the muscle to rebuild connective tissue.

Other essential vitamins which can prevent muscle breakdown include vitamin A and the vitamin B-complex. Vitamin A assists with the building of muscle tissue. The vitamin B-complex promotes a healthy cardiovascular system which supplies oxygen to the muscles and assists with the digestion of muscle-building protein obtained through diet.

Essential fatty acids also work to prevent muscle breakdown. The Omega-3 and Omega-6 fatty acids are used by the body to build strong cell membranes among other benefits. The stronger cells results in stronger body tissue and organs including the muscles.

Don’t Rely Just on Diet

Relying only on diet alone for nutrient balance is difficult when you exercise regularly. This is true for both the average but regular exerciser, and the competitive athlete. It is more a matter of degree than anything else, because each person experiences various levels of stress in the muscles which results in the cortisol production.

Unless you faithfully record your nutrition plan and the nutrients consumed, it’s hard to know you are giving your muscles the right supply of amino acids, vitamins, minerals and other elements needed to prevent muscle breakdown. And elements such as the Omega-3 and Omega-6 fatty acids are obtained through diet and supplements and are not synthesised by the body.

There is really only way to insure you are giving your body the nutrients it needs to manage your workout. That insurance is in the form of dietary supplements.

Article Source: http://www.articlesbase.com/supplements-and-vitamins-articles/using-supplements-to-prevent-muscle-breakdown-936938.html

All athletes are constantly monitoring their bodies. You want to know if you are eating enough or maybe you worry you are eating too much. Are you taking the right supplements? Should you even be taking supplements? These are all questions that concern anyone interested in developing their body for peak performance.

Reducing Body Fat

Fat might as well be a four letter word for most of us. Every workout show on television focuses on body fat percentage and how to reduce this percentage. Fortunately body fat can be reduced through diet and exercise.

A well balanced diet will keep you from ingesting too many fatty foods. It will encourage you to focus instead on foods and food groups that that help burn fat. Green leafy vegetables, peppers, and certain fruits are natural fat burners. They can be added at every meal to help reduce body fat naturally.

Exercise is also a great way to reduce fat. Aerobic exercises speed up your metabolism which in turn helps your body process and eliminate foods faster. With a higher metabolism your body will use what it needs and get rid of the rest before it finds a permanent place on your body.

Muscle Building and Fat

If your goal in reducing fat is to also build up lean muscle mass you will not focus so much on eliminating fats but on transforming fats into muscle mass. Proteins are an important part of any diet but many people avoid them because they feel they only add to unpleasant weight gain.

If you are losing weight but trying to build muscle mass you must increase your protein intake. Proteins, once ingested, break down into amino acids. With a good exercise regimen you can use these amino acids to build up muscle mass and strength. Body builders will even find that they require protein supplements to get the amount of muscle mass they want.

Supplements

There are many different types of supplements to help reduce body fat and help turn fat into muscle mass. Protein supplements containing whey, creatine monohydrate, and glutamine are the most popular body building supplements on the market today. These supplements work with your natural healthy diet to give you the nourishment you need to achieve results.

Supplements can be added to the diet in several different ways. Protein bars are a great way to get some instant protein. Protein shakes made form protein powders and whey powders are also useful before and during your workouts.

If you have been trying to reduce body fat without any luck you may want to evaluate your diet and exercise program. Make sure you are eating a balanced diet that includes all food groups. If you are leaving out a certain food group your body may be adapting in unpleasant ways.

Evaluate your exercise program by discussing your goals with a trainer. A trainer may see areas where you can improve your program for better results. You can also discuss supplement use with your trainer. Many supplements add to your workouts and help you burn fat at a higher rate.

Article Source: http://www.articlesbase.com/supplements-and-vitamins-articles/reducing-body-fat-and-increasing-lean-muscle-mass-through-nutrition-and-exercise-1042836.html

Gaining strength is a slow procedure and it might presumably take quite a few months before you see obvious developments. If you are determined and consistent in your muscle mass constructing routine plus your eating habits, your efforts will pay off in time. Nutrition can also be essential in constructing leanmuscle mass. The fitting quantities of protein, carbohydrates, and fats should be included in your eating regimen so as to give your physique the fuel it needs to add muscle mass. The trick to gaining strength is to find the mixture of foods that allow you to add new muscle mass. Trial plus error combined with sound dietary guidelines will help you find just the appropriate nutritional plan for you.

So now that you’re aware of the quantity of proteins you’ll need to eat, now its time to find out precisely where you get them from.The kinds of protein that can be found in nature are any sorts of lean meats, fish, cheeses, and poultry. Soy protein, tofu and bean curd are a number of alternatives. Eating the correct quantity of foods consistently will drive your body to develop beyond what you might think is feasible. The eating regimen also should comprise an enough amount of carbohydrates (potatoes, sweet potatoes, yams, oatmeal, cream of wheat, cream of rice, rice, beans, bread, pasta, all cereals) and fat. Green leafy vegetables plus fruits also ought to be included.

People who wish to lose more fats while building muscle will oftentimes use whey protein drinks as a meal replacement. Whey protein is a fast digesting protein that has a low caloric content. For whey, the very best protein supplement on the market is gold standard whey. It has a wholesome 24g of pure whey isolate and gold standard presents over a dozen totally different flavors. This sort of protein is the most popular and should be taken before or after your workouts.

Using casein protein dietary supplements is yet one more type of important protein that helps to build muscle as well. Whereas whey protein is considered a fast digesting protein, casein protein is a slow digesting protein. Since it is absorbed at a slower pace I might not suggest consuming it right after a workout, unless the protein supplement is a blend and comprises both casein and whey. Search online for reviews just like the one I’ve done for the best protein supplement, is one of the best ways to search out the right one for you. These supplements work the most effective as a meal alternative as a result of they make you are feeling fuller longer and in addition work effectively when taken earlier than bedtime. If your goal here is to build muscle if you sleep then follow these guidelines for the most sucess.

Article Source: http://www.articlesbase.com/health-articles/protein-supplements-to-support-you-in-muscle-building-3154492.html