Whey Protein Nutrition

The saying says, “if you fail to prepare, you are preparing to fail”, and the same holds true for each and every one of your workouts.

Every session in the gym should be treated as a battle, and just like any other battle in life you must enter it with proper mental and physical readiness.

This article will deal with the physical side and will teach you exactly how to prime your body before battling the weights with proper pre-workout nutrition.

A carefully planned pre-workout meal will ensure that you always enter the gym at peak strength and will provide your body with the necessary tools to battle the weights as effectively as possible.

The 3 main goals of the pre-workout meal are as follows:

1) Maximize your strength potential.

2) Provide a steady stream of balanced energy for your mind and muscles throughout the workout.

3) Minimize muscle breakdown and provide the raw tools for your body to begin the recovery process once the workout is over.

The first thing to make sure of is that you are properly hydrated before beginning your workout. Water plays a vital role in keeping strength and energy levels peaked, so always ensure that you’ve consumed an adequate amount of water in the few hours before you train.

Around 30-45 minutes prior to entering the gym you should consume your pre-workout meal. The first component of this meal is, you guessed it, protein. This protein will keep your body in an anabolic state throughout your workout and will help to prevent muscle breakdown as you train.

I would recommend that you consume 30-40 grams of high quality protein, ideally coming from a mix of whey protein and casein. This can best be accomplished by mixing 25-30 grams of whey protein in 300-400ml of skim milk.

Whey protein makes for a great pre-workout choice because it is naturally high in BCAA’s, which help to prevent muscle catabolism during your workout. Mixing your whey with milk is a good idea because this will slow down the release of the protein and provide your body with a steady stream of amino acids throughout your workout.

Along with your protein shake you should also consume 1-2 portions of low-glycemic carbohydrates. Low glycemic carbohydrates are ideal before the workout because they are broken down and absorbed gradually in the bloodstream, providing your body with a steady stream of energy throughout your workout.

When you consume high glycemic carbohydrates that are rapidly released into your bloodstream, your body will release a surge of insulin in an effort to level out your blood sugar. This will result in a quick rise in insulin levels followed by a sharp fall.

The fall in insulin levels will leave you feeling weak, tired and sluggish. This is the last thing you want in the middle of a high intensity workout, so choose carbohydrates that won’t cause this rapid fluctuation in insulin levels.

Pre-workout carbohydrate choices such as oatmeal, apples or brown rice will provide your body with a steady stream of sugars throughout the workout and will keep your energy levels peaked at all times.

This pre-workout meal should be fairly small to allow for easy digestion and to prevent you from feeling sick when you train. You should never workout without having a meal in you first.

So, just to recap:

30-45 minutes before your workout:

1) 25-30 grams of whey protein mixed with 300-400ml of milk
2) 1-2 servings of slow release carbohydrates (i.e. Oatmeal, brown rice, apple)

I also like to throw in a cup or two of coffee before my workouts as I find that this increases my energy and amplifies my focus nicely.

There are also 3 other highly important times throughout the day to pay special attention to the foods and supplements that you consume. Click here to find out what they are, and how to properly approach these periods for the best possible results.

I was introduced to Whey Protein Nutrition by a friend of mine once, i had mentioned to him that i had been working out for about three months and while i saw gains, there was a certain point i just could not get past. He then told me about Whey Protein and how your muscle growth is limited by the amount of protein you get in your system. He gave a weeks supply to test, it worked and i havent looked back since.

The fact is, if you are trying to build muscle and there is not enough protein in your diet, your body goes into what is called a catabolic state where because of the absence of proteins in your system, the growing muscle tissue breaksdown your existing muscle for energy, destroying all the hard work done so far.

Most people think “I just get my proteins through everyday food consumption”. For many people, their goals are to burn fat and/or gain lean muscle. Studies have shown that metabolism increases when whey protein intake increases, and a high whey protein intake may in fact be thermogenic and lead to increased calorie burning and fat loss etc. So, in addition to a high protein solid food diet, adding whey protein nutrition each day will ensure you are giving your body the nutrients needed for optimum results.

Increasing your protein intake from 11% to 23% can lead to a reduction in the risk of cardiovascular disease . Whey protein supplementation is not just for body builders or professional athletes anymore, anyone and everyone can benefit from whey protein nutrition, especially because in most cases our everyday diet lacks protein.

Whey Protein Side Effects

Are you worried about whey protein side effects?

If you are, then stop worrying, whey protein in either isolate or concentrate form, are just that, protein – unlike some other types of supplements and drugs whey protein supplements contain mostly whey based protein and some other ingredients like carbohydrates, calcium, some fats, and some other fancy ingredients which really aren’t that special. There are no side effects of extra consumption of protein.

So in other words, you can expect no real side effects of taking whey protein supplements. Other than maybe gaining some lean mass, which is what you want. Also, there have been no documented side effects of whey protein, it’s just like the food you eat, causing no side effects.

The only whey protein side effect is the cost

In the end what limits people from taking a lot of Whey Protein is ultimately the cost and beyond a certain point it just ends up leaving your body as waste, so work out exactly how much your body needs for your type of activity and stick to it.

The usual amount is that you need 1g of protein for every pound of body weight you have so factor in your average protein intake from your other meals and make up the deficit with whey protein. Anything extra will just go down the drain.

So don’t worry, there are absolutely no whey protein side effects.

When there’s no pain, there’s no gain. If there’s a will, there’s a way. These are mottos that can build you up into exercising everyday of your life. But what is that way, really? Why not start a lifestyle with “whey” as part of that routine and put some whey into your life.

Whey is a by product of cheese from cow’s milk wherein whey protein can be isolated from whey that produces these two major types – concentrate and isolate whey protein. Although it’s a form of a dairy product, don’t squirm yet because this contains a low level of both fat and cholesterol which is a perfect supplement for a low fat diet. The concentrate form is different from the isolate one because it’s cheaper and affordable compared to the latter. These two differs from price because they also have different biological value where isolate contains a protein value of 92% to 97% and concentrate with 75% to 85% protein quantity. Although it shows that the quantity difference of protein is only very little, it will now depend on the client which better suites their needs.

Here are the great benefits of Whey Protein Powder in your diet:

1.It provides an ample amount of protein that is substantial to the body’s muscle tissue during sports such as weightlifting or bodybuilding. It is most popular to people whose activities demands higher protein consumption.

2.It strengthens the body’s natural immune defenses. Studies have showed as well that it aides in the prevention of diseases like cancer.

3.An individual under increased physical activity was said to recover better and gets a higher energy boost during extreme workouts with whey protein intake. It’s a safer energy booster and provides an excellent amount of protein for larger muscle areas.

4.To individuals under controlled diets and weight loss program, whey protein is a good source of low level calories and does not give an upset stomach.

Enhancing your diet with whey protein products is a personal choice. It is whether you need the concentrate or the isolate form, the quality or the cost effective alternative. Know how it can be useful for your daily routines and well being. Bodybuilders rely on this good product to sustain an appetite that won’t wear out easily during workouts. To the calorie conscious group, whey is a way better supplement to get the low fat diet. A chance of gaining the protein amount needed is high and worthwhile. This is truly a win-win product and highly practical choice ether way.

This product is available in different flavors at reasonable prices. Find time and surf the net because the best deals are found in there with a lot of competitive prices to choose from for your money value. You can also buy them at local health stores and fitness centers whenever you feel the need for a power up of energy or while you workout. What better way but to go all the whe