Why we need Whey Proetin

What is Protein?

We all know that a balanced diet and nutrition required by our body are incomplete if we do not take protein. Protein is an essential component which is required for many vital reasons by our body. Basically proteins are made up of long chains of amino acids. There are 22 different types of amino acid and the body needs all of them to function properly. There are many forms of protein, which all play an important role in the function of the body. For example, collagen is a protein and is vital for the strength, elasticity and composition of our hair and skin.

Protein is required by the body for the growth, maintenance and repair of all cells.

Protein is a major component of all muscles, tissues and organs and is vital for practically every process that occurs within the body such as metabolism, digestion and the transportation of nutrients and oxygen in the blood.

It is also necessary for the production of antibodies, which fight against infection and illness, and is the main nutrient that keeps our hair shiny and healthy, our nails strong, our skin fresh and glowing and our bones strong and healthy.

Although our body needs protein for our growth and many essential body functions, this requirement can be fulfilled by consuming protein rich foods during our meal. But if you are working out, your requirement of protein increases as we need to repair the muscles that got teared due to strenuous workout and excessive contraction of muscles.

What is Whey Protein?

 Whey protein powder is a fantastic source of protein; it has the highest known levels of branched chain amino acids of any natural food source.

Whey protein provides the body with a perfect amino acid profile for muscle building. Athletes and bodybuilders use whey to help increase their size, strength, speed and recovery times.

Whey is a byproduct of cheese from cow’s milk and whey protein is extracted from whey and that produces two major types – whey protein concentrate and whey protein isolates. Although whey is a form of dairy product, there is absolutely nothing to worry about because this contains very low levels of both fat and cholesterol which is a perfect supplement for a low fat diet.

Why should we have Whey Protein?

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

·         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.

·         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.

How does protein works at different times in a day?

Upon Waking:

When waking up in the morning, your body has essentially been through a "fast" since most people sleep for approximately 6 to 8 hours a day. When the body is deprived of food for 6 to 8 hours the body starts to use stored energy sources.

In order to keep blood sugar constant and to fuel the brain and other tissues during sleep. The body does this by slowly sending nutrients out from the liver, fat cells, and muscle cells.

Because the body can use stored glycogen for energy (if you have eaten properly to maximize glycogen storage there is only minimal body cell destruction (because of the body's inability to store amino acids).

Because of this limitation the best thing you can do for your body is to consume a relatively quick digesting protein source upon waking.

A whey protein or protein hydrolysate shake would be your best bet to raise blood amino acid profiles quickly since these mixes will take only 20 minutes before almost all of what you have consumed are coursing through your veins and somewhere between 20-40 minutes for the level of amino acids in your blood to reach its high point.

This can then be followed up with normal breakfast meal consisting of a high quality low fat protein food source and some low glycemic carbohydrates.

During The Day:

Since, throughout the day, your goal should be to eat small, dense meals every few hours; the need for "special" proteins is limited. My preference is the consumption of high quality low fat protein food sources and some low glycemic carbohydrates or a good protein mix.

If you are unable to eat a good meal every two hours consuming a good whey/casein/milk protein isolate/concentrate blend can be a good compromise due to the combination of fast proteins and slow proteins.

Immediately Before Training:

If you have been eating small multiple meals throughout the day than there would be no need for "special" proteins from non food sources. However, if you have missed a meal and you plan on training within 60 minutes than a quick digesting fast protein such as a whey protein hydrolysate fortified carbs, glutamine and branched-chain amino acids.

Consuming a liquid meal containing protein and carbohydrates one-hour before training can increase insulin (an anabolic hormone, which increases the uptake of amino acids and glucose into the muscle). Branched-chain amino acids stimulate of protein synthesis.

By incorporating extra BCAA's which are consumed during the workout your complete proteins can be used for recovery. If extra Branch-chain amino acids are not consumed the body will consume them from the complete proteins making the rest of the protein incomplete and unusable for growth (wasted).

Consuming a liquid meal containing protein and carbohydrates one-hour before training can increase insulin (an anabolic hormone, which increases the uptake of amino acids and glucose into the muscle).

Immediately After Training:

Our body feeds on protein through-out the day, especially after exercise. Your post workout meals (I did say meals) are extremely important.The meal immediately following your training is probably THE most important meal of the day (don't listen to others that will tell you breakfast is).

The post work out meal is extremely important because this is the time where the body is especially receptive for nutrient uptake. Blood amino levels and blood insulin levels are typically lower. Because blood amino acids levels are lower this is an important time to consume a quick digesting fast protein such as whey protein hydro lysates to ensure that the body maintains a positive nitrogen balance and anabolic state.

The extreme hunger of the cells and the fast-acting properties of whey will make sure you use the best window for recovery to the fullest. If not, the body will hunt the stored reserves of nutrients and when on a diet for example that will cause them to rob other muscle-tissue of glutamine.

Hydrolyzed proteins have a higher Biological Value score than concentrates or other protein preparations which typically means better utilization of protein in the body.

Higher Biological Value proteins may also increase the release of IGF-1 which can stimulate muscle growth. A minimal amount of rapidly digesting, high glycemic index carbohydrates (i.e. maltodextrin and dextrose) should also be consumed with the post workout protein meal, total uptake of protein and glycogen storage can be maximized.

The incorporation of high glycemic index carbohydrates with this post training meal stimulates large and rapid increases in the anabolic hormone insulin and also stimulates glycogen synthesis.

Consuming creatine and glutamine can also aid in post work out recovery. This meal should also contain minimal fat as fat slows digestion and nutrient delivery. This meal should be consumed within 60 minutes of your weight training.

Immediately Before Bed:

Eating close to bedtime is often considered taboo by most. People believe that this promotes fat storage. My personal belief is if you desire to maintain muscle mass, eating immediately prior to retiring is essential to prevent the body from using all of its stored energy during the night.

Because you will not have another meal for at least 6 hours this meal should include a slow protein which release nutrients over several hours.

By consuming a drink containing both whey and a slow release protein like micellar casein a positive protein balance and slow steady delivery of nutrients can be obtained a milk protein, isolate whey and casein blend would be a good choice. Consuming a whole food protein meal can also suppress the rate of muscle breakdown by starting a slow release of amino acids through your system. This meal should also include carbohydrate to stimulate the release of insulin. Insulin is also the hormone that governs protein synthesis rate. By elevating the release of insulin the rate of muscle breakdown can be slowed.

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