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Andrew Mils asked:




Whey protein is a quickly digested protein, and as such it is ideal to use during workout and post-workout. During the post workout time, there is a great need for amino acids to begin muscle repair and Whey protein is excellent for this. Whey is highly bioavailable, and boasts the highest biological value of any protein source. Therefore, a whey product may be an excellent choice for those looking for a protein product that can be readily used by the body to build mass.

Casein protein is slower absorbing from the stomach and small intestine so the blood amino acid levels don’t rise quite as rapidly. The slow absorption will help sustain elevated amino acid levels over a longer period of time. Casein is extracted from the milk through ultra filtration, without the use of chemicals. This process increases the amount of bioactive milk peptides that support immune function as well as enhance muscle growth. Because this type or protein is an extremely slow digesting protein, which some people mistake for being inferior. However casein is a rich protein source that will feed the body at a steady rate, which makes it ideal as a dietary supplement during the day or as a night-time protein to feed the body while you sleep.

Casein is the only protein you should be taking before going to sleep. The reason is because your body needs to be sustained for six to eight hours during your sleep without food. Casein protein is also found in milk but works more slowly and also sticks around in the blood for longer. It also has properties that help prevent muscle depletion. Casein is best taken before bedtime when the body needs a steady supply of proteins while the muscles repair and rebuild during the night.

Egg protein is considered to be one of the best forms of natural protein. The white of eggs contains the proteins. Egg Protein Powder Egg protein is still one of the highest-quality proteins available. It is virtually devoid of carbs and fat, and it is readily digested and absorbed. Egg yolks provide healthy fats, as well as highly bioavailable iron, riboflavin, folate, vitamins B12, D and E, and choline (which enhances strength and brain function).

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Thomas Parker asked:




In my previous articles I discussed the various protein sources available. Many food groups can provide you with a rich and tasty source of protein. However, protein supplements are a quick and convenient way to effectively supplement your diet with additional protein. In this article I discuss in greater detail the various types of protein products available and how to effectively complement your diet with them.

Now as I mentioned above, there are multiple food groups which can provide you with adequate levels of protein. So the first question you are probably asking is why should you use these protein products if you can get sufficient protein from your diet? Well to be perfectly honest, they are not for everyone. For many people dietary sources of protein are perfectly adequate.

Protein supplements are very useful for individuals who are participating in a muscle building program. This is because weight training places an additional burden on your muscles so they require extra protein to repair and grow back stronger. Studies have also suggested that protein can help boost your metabolism and suppress your appetite making protein a good supplement for weight loss too. It is possible to consume this extra protein in your diet but protein products are often a quicker, more convenient source.

Now that you understand the usefulness of protein supplements you are probably wondering what types are available? Well they come in a number of different forms which include bars, powders, drinks, shakes and more. There are also multiple different types of protein which appear in each product and I have outlined the major types below:

1) WHEY PROTEIN:- This is the most popular type of protein supplement because it can be absorbed very quickly after working out. It is also considered to be the most efficient because it has the highest biological value of all proteins and therefore promotes the greatest lean muscle gains. The main drawback with whey protein is that it is only active for a short time after consumption.

2) MISCELLAR CASEIN:- This protein is comparatively rich compared with whey and it takes your body a lot longer to absorb. It is useful to consume casein just before you go to bed or on days where you are not doing any weight training because it is a slow release protein and so provides your muscles with an extended protein supply.

3) EGG AND SOY PROTEIN:- As the name suggests, these protein products consist mostly of natural ingredients. They are not as rich as casein supplements but they are easier to digest. Egg and soy protein also have a number of unique benefits compared with whey protein and soy protein in particular is one of the most important aspects of a vegetarian’s diet.

I hope this article has opened your eyes to the various protein supplements available. Whilst not necessary for everyone, they can be a quick, useful and convenient source of rapid or slow release protein (depending upon the type) which fulfill a number of goals including muscle gain, muscle toning and weight loss. If you are currently taking part in any kind of physical fitness training I highly recommend you read this article again and think about whether you should consider supplementing your diet with additional protein.

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Joseph Then asked:




We all love food, and in mostly in forms which is not good for our body. We enjoy new recipes and appreciation even the most unusual of food. Most of the time, we sure end up eating more than the required 3 meals in a day. The consumption we have and the selections of food we partake plus the verity that we eat several times in a day, impacts our health tremendously hence, we need to carefully choose the food we eat. A good means to be health conscious is eating pure protein bars for snacks. These bars are compact with quality protein that our bodies need as we go over the course of day. This is a good alternative for in between meal snacks and will unquestionably provide you with a superb well-balanced diet.

Working in a very competitive environment could oftentimes result to skipping meals. Eating these pure protein bars is a sure favorable substitute if you are too busy to eat a whole meal. These healthy bars are also proven to be beneficial for people on the go who doesn’t have the lavishness of the clock even enjoy a full meal. Wherever you are and whatever you may be doing, bringing along pure protein bars with you is a wise and sensible solution to your hunger pang. The good thing regarding these pure protein bars is that it will be able of not just rectifying your hunger and cravings for the day but it will give you that nutrition that your body needs without having to trouble yourself about having an additional inch on your waist.

You might consider that eating snack food such as cake, doughnuts, ice cream and candy are healthy however, these food have no nutritional value and if eaten out of proportions might be damaging to your health. If you are to exchange these foods with pure protein bars, not only are you living a healthy lifestyle but you will soon feel that you are slowly losing weight.

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Mariana Cathy Johnson asked:




Probably the most complicated among the molecules present in a living being, the protein is a Nitrogenous compound composed of quite a variable amount of amino acids. Proteins are the vital part of the body that is responsible for the growth and the development of muscles, skins and the respective tissues. It is the protein structure that is even necessary for the rebuild and regain of the damaged tissues and cells in case of accidents and injuries. Even the loss of tissues and blood cells during a surgical operation gets healed up fast if it gets initiated and enhanced by proper supply of protein nutrients.

It is really not necessary that the athletes only require the protein shakes and powders; a normal human being also finds it best to keep up with the hectic schedule. A protein boost intake at the beginning of the day is sufficient and strong enough to keep an individual active throughout a long period of time. The whey proteins are the effective protein supplements that are capable of enhancing the immunity of the body and reduce the chance of diseases including cancer. The presence of amino acids in the whey makes it an effective protein enhancer. The protein powder of whey does not contain any fat as it is extracted after the formation of the cheese gets settled. This thoroughly new protein extract contains all the essential amino contents to boost up the energy to stay consistent over quite a long time. This is probably one of the essential reasons why a sports person chooses to consume a protein intake a few time before he his ready to participate. The protein content stimulates and sustains throughout enhancing the athlete to perform his optimum.

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Deb Karchenes asked:




One of the optimum ways to alter your body’s composition by building lean muscle and burning fat is to consume more protein for fat loss. In fact, eating more protein for fat loss should be the ground on which you build your every day nutrition plan.

Why Are Complete Proteins Critical?

Keep in mind to opt for “complete proteins” when consuming protein for fat loss. There are 8 essential amino acids that the body cannot produce; these can be discovered in complete proteins.

The justification of why consuming incomplete protein for fat loss is not as beneficial as eating complete proteins is because the former compels the body to break down muscle mass so as to acquire the necessary amino acids. Muscle is a metabolically active tissue that is able to burn calories on its own, and so this is clearly not such a good thing.

It is critical to find out which foods include all the 8 amino acids, and then concentrate on integrating those sources into your diet. Some of the sources of complete proteins include seafood, lean red meat, skinless poultry, and egg whites, to name a few of them.

In order to gain from the fat burning advantages of consuming more protein for fat loss, pay close attention to your diet. Unlike carbohydrates and fats, protein is not stored in the body for future use, and so it is crucial to regain the body’s requirements on a daily basis.

You will notice that most of the sources for complete proteins come from animals. Many nutritionists will tell you to keep way from animal proteins because they also include saturated fats. But, in reality, this fact has been overstated. The amount of saturated fats in lean proteins like fish, lean red meats, poultry, and egg whites is minimal when compared to the advantages of consuming more protein for fat loss.

The advantages of eating protein for fat loss should also be taken into consideration, apart from the notable result of protein on maintaining and building muscle. Consuming foods that are high in protein will begin the internal fat burning processes; other types of foods are not able to provide similar outcomes. It is often said that calories are not “created equal”; this is represented by the fact that the advantages of proteins in correlation to fats and carbs are much higher in terms of enhancing your body composition.

Protein and Fat Loss.

Protein determines fat loss in two different ways. The first is that it aids you in feeling less hungry. Also, it increases “thermogenesis” in the body.

By making you feel full and telling your body that you are not hungry, consuming lean proteins aids you in limiting your calorie intake. Consuming protein for fat loss in effect reduces your appetite, therefore helping you to lose weight. This will increase your likelihood of being able to carry on with a weight loss diet plan, while helping your body gain lean muscle mass. You will notice that you will start feeling full quickly after eating and that you will not want to eat more.

With regard to how consuming protein increases thermogenesis, this means that your inner body temperature and metabolism will rise since the body will work harder to digest the amino acids in the protein. Therefore, you end up burning more calories during digestion.

The above-mentioned benefits give 2 more reasons to think about consuming protein for fat loss. Consume a lean protein source at each meal if you are serious about reshaping your body as soon as possible.

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Will E Riggs asked:




Nutrition is the most misunderstood concept in bodybuilding, mostly by beginners. More beginners are acknowledging however that protein is needed to build muscle; this is a plus because if you do not give your body the amino acids it needs, it can steal it from the muscles, resulting in the breakdown of muscle tissue. This is called “catabolism”. But what happens to the body when the body receives an excess in protein though? The truth is it can be very toxic if you consume more protein than your body actually needs.

How much protein do you need? Isn’t the general rule of thumb 1g of protein per pound of bodyweight? If you are consuming less than that, does that mean the body cannot build muscle? If you consume more than that, does that mean the body will build muscle at a faster pace? These are all questions we have asked ourselves once in our lifetimes (or more). In reality, a nutritional diet that is balanced would incorporate anywhere from 12-20% protein of the overall caloric intake. In other words, about 1.5-2g of protein for every kilogram of your bodyweight (kg = lbs / 2.2); for non athletes, about 0.8-1.2g of protein for every kilogram of bodyweight. This is because muscle tissue is broke down into micro tears during resistance training, protein and amino acids then recuperate the muscle tissue.

So, would more protein automatically mean more muscle? The answer is no, more protein doesn’t mean more muscle. The body only uses what protein that is needs before manufacturing the rest as other elements or excreting them. When protein is the highest source of food, it isn’t used as much to recuperate muscle tissue (since it’s the most readily available nutrient) and is used more as glucose to supply the body with energy (needed before you can build muscle ). When protein is converted to glucose, it generates ammonia; ammonia is a toxic chemical that can cause fainting, dizziness, sickness, burning, or even death. The liver must then convert ammonia to urea to be excreted through urine, a phenomenon that demands a lot of water during high protein turnover; thus can increase the risk of potential dehydration.

When the body first receives its protein, it is converted into amino acids, the amino acids are used to make enzymes or make other proteins. If an insufficient supply of energy is available then the amino acids are converted to glucose, resulting in above. But what happens to these amino acids if there IS an adequate amount of carbohydrates and fat available for energy? Would it still be used as the dominant energy nutrient? As long as the correct amount of carbohydrate and fat is available (more carbs and fats in ratio to protein), amino acids usually won’t be used for energy; however, if you still consume an excess protein, it can still damage the liver and kidneys. Excessive amounts of amino acids are unnecessary the body, the body will take the amino acids that it needs and then strip the remaining amino acids of their nitrogen, the non-nitrogen parts of the amino acids can be used for energy, effecting the usage of carbohydrates and generating ammonia, or converted to fat. The remaining nitrogen that was stripped must be excreted by the kidneys and liver, causing negative effects to the liver and kidneys; thus can cause kidney stones or osteoporosis.

Bodybuilders and other competitive athletes that consume 2 and 3 grams of protein for each pound of their own weight are usually on anabolics and supplements that allow their muscles to absorb more protein. For the natural lifters, it really isn’t necessary. We’ll witness the same muscle gains as them, just with less negative effects that come with it (like kidney damage). Ideally, you’ll want during bulking cycles 50% of your total caloric intake carbohydrates, 30% fats, and about 20% protein. This doesn’t mean 100g of protein for a 100lb lifter, as mentioned; yet you have to eat over maintenance to gain muscle. So you should be eating enough total calories that you are getting enough protein and it’s being used to build muscle. Too little is unnecessary and so is too much. Don’t buy into the whole “more muscle” hype. For a 200 pound person, try to consume around 1.5-2g of protein for each kg of bodyweight, so around 150g should be sufficient. Try to use this formula.

Carbohydrates = bodyweight in KG * 4-6 (depended upon factors).
Protein = bodyweight in KG * 1.5-2 (depended upon factors).
Fat = bodyweight in KG * 2-3 (depended upon factors.

So if you are 220 pounds, this would be a good caloric intake:

100 * 5 = 500 * 4 = 2,000 calories from carbohydrates (500 g)

100 * 2 = 200 * 4 = 800 calories from protein (200g)

100 * 3 = 300 * 4 = 1200 calories from fat (300g)

This would bring your caloric total to about 4,000 calories. You could adjust depended upon metabolism, time of year, temperature, humidity, activity level (to name a few). With this formula you would still pack on muscle mass, without the expense of damaging your body.

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