Check out part one of this article here
HOW TO CONSUME IT?
Immediately after waking up, take between 20 and 40g of whey, in that way letting your body to switch to anabolic modus right from the beginning of the day, when it’s usually in a catabolic state.
30 minutes before a crossfit workout, take your protein shake with 20g of whey. Then, within 30 minutes after your workout, you should consume another shake with 20 to 40g od whey in a combination with 10 to 20 grams of casein, as it is a slow absorbing protein.
And also, whey can be added in your shake, as a daily nutrition between your meals.
Daily intake recommendation for the athletes is 1.2 to 1.4g per kg (0.55 – 0.64g/lb), for idurance training, and 1.2 – 1.7g/kg (0.5 – 0.8g/lb) for strength training.
But, it is essential to be aware that too much protein can lead to storage of fats, diarrhea, dehydration, excess amounts of amino acids, ammoniaand insulin in the blood.
Also, if you have kidney problems, you should avoid high protein diet, and consult your doctor about your nutrition.
Whey absorption rate is 10 grams per hour.
10 % to 35% of daily calorie intake should come from proteins.
More precisely, here’s a table for different ages for even easier determination of how much you need:
|RECOMMENDED DIETARY ALLOWANCE FOR PROTEIN|
|Grams of protein needed each day|
|Children ages 1 – 3||13|
|Children ages 4 – 8||19|
|Children ages 9 – 13||34|
|Girls ages 14 – 18||46|
|Boys ages 14 – 18||52|
|Women ages 19 – 70+||46|
|Men ages 19 – 70+||56|
Try this workout after taking the whey product
WHAT DOES MOST RECENT RESEARCHES SHOW?
Most recent research, conducted at SupplySide West, and explained by nutrition and physiology expert Chris Mohr, showed the benefits of whey protein over other protein types, in terms of funcionality, flavor and nutrition.
Dr. Mohr explained that it is needed about 50g/day for an adult, just to avoid a deficiency. He adds: ”To optimize the benefits of protein, I recomend that adults take in about 90 gram/day, and more active adults should get approximately 120g/day.”
Mohr also highlighted some new crutial benefits of whey, such as:
- whey protein can help people feel fuller longer than carbohydrates or fats.
- consuming whey protein and performing resistance exercise regularly, can help build more lean muscle than resistance training along or resistance training combined with carbohydrate consumption.
- consuming whey after workout helps build and repair muscle
- reduce muscle loss with aging, by slowing the age related decline of muscle mass, by engaging in resistance training and consuming higher than recommended dietary allowance for protein.
There is also, so called, “biological value of protein’’, which represents the amount of protein actually used by your body. The higher the amount is, the better quality of the taken protein, and so the whey protein takes the lead role among all of the proteins out there. It has a biological value of 104, opposite to other foods like beef (80), and fish (79), or soy (74) and beans (49).
The most important fact there is, is that, opposite to carbs and fats, your body does NOT store protein. This means, if you do not supply your body with enough protein, the body will food on it’s self. It will tear down your existing muscle tissue, among which is the most important one, a heart muscle, leading to many diseases.
Undenatured Whey Protein contains the highest concentrations of BCAA’s of any protein found in nature! This BCAA content is important, because, they are an integral part of muscle development, and the Quadra-peptides found in whey protein isolate have even been shown to have pain- killing effects!
Undernatured Whey protein helps stimulate the production of Glutathione, a tri-peptide that deals with immunity, and acts as an antioxidant and detoxifying agent. Researches show that increased production of Glutathione, may inhibit the progression of the aging process, since old cells contain 20% to 30% less Glutathione, compared to young cells.
The source also gives some other, new, very important benefits of whey, such as:
- increase of serotonin activity, the bodies ‘’anti-depressive’’ to promote restful sleep.
- decrease of stress and reduce of cortisol levels
- enhance of energy
- improve mood and memory loss under stress
- help build lean muscle mass and reduce body fat
- keeping the metabolic rate high
So, having all this in mind, it is proved that Whey has and should have, a very special role in our life and our daily consumption, as it has showed us to be full of most powerful nutrients, some of which are even predestined to cure some of the most dangerous diseases, like cancer and AIDS, but it should be advised to take care in choosing the right product company and manufacturer, as there are malwares every where, so inform your self well before trying something out, and keep up the track with your doctor and nutritionist.
Try different, high quality Whey proteins, and remember to keep the balance with other nutrients, your quality carbs and fats.