Bodybuilders have long relied upon protein powders to insure they are getting high enough levels of amino acids that are necessary to build and repair muscle. Research has shown consuming protein powder everyday can boost immune system health, facilitate the healing of wounds after surgery or injury, and promote healthy skin, in addition to fostering muscle strength and development The Human body needs to be supplemented with daily protein since there is no way to store excess protein, and it is what muscle and tissue are composed. The need for adequate protein is second only to the need for water. Protein powders are an easy and convenient substitute for food sources of protein. They are generally made from five basic sources: whey, casein, egg, soy and rice. Each one has an appropriate time for usage depending on time it is to be taken, and purpose for using it. Combinations of these proteins are also common to derive all the benefits each one may offer. Even if you are not a bodybuilder or athlete, starting your day with a protein shake can stabilize your blood sugar levels throughout the day, making it easier to control bodyweight and food cravings.
How do I use it?
Protein powders can be mixed with any liquid, most commonly milk, water, or juice
These are the optimal times of usage for the varying protein powders:
- Postworkout- 30-50 grams whey protein isolate in a postworkout drink with 30-100 grams of carbs. Add 5-10 grams of glutamine and 3-5 grams of creatine for enhanced recovery from workouts. Do not mix with milk after training as this will slow digestion.
- Bedtime- 25-40 grams.of a sustained release protein like casein. Sleep is when are body is repairing and recovering. Consuming protein before bed lessens the harmful effects of cortisol increases that can occur during sleep. Although whey is a good source of protein before bed, a sustained-release protein powder is better because the aminos will be released at more gradual rate over a period of 6-8 hours.
- Morning- Immediately upon awakening. Your body has been fasting through the night and is in need of protein. If time restraints don't permit an egg white omelette, have an egg or whey protein shake, or mix some protein in a bowl of cooked oatmeal.
- Mid-sleep (Optional)- This dosage is taken at usually 3:00-4:00 A.M., to keep our body in a constant anabolic state. Again this is optional, but if you wake up in the middle of the night, make the most of it. Casein/whey blends or ready to drink shakes are optimal for this purpose.
Very Important: Active individuals should consume 1 to 1.5 grams of protein per pound of bodyweight daily. Quality sources of protein other than protein powders include, fish, chicken breast, turkey breast, lean beef, eggs and low fat dairy.
Summary of Benefits of Protein Consumption
- Increased Muscle Growth
- Increased Strength and Endurance
- Increases Energy
- Increased Fat Loss (in combination with a sensible diet)
- Quicker Recovery Between Workouts
- Fortification of Immune System
- Appetite Control
Proteins - Whey Blends Products
Proteins - Sustained-Released Products
Proteins - Whey Isolate Products
Proteins - Soy/Vegetable Products