Protein For Muscle Development, Growth and General Health

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Protein For Muscle Development, Growth and General Health - By: Colin Johnson, Posted on: 2007-08-28

The key building block within the human body that unlocks muscular development and repair is protein. The mere fact that protein makes up about 75% of the solids in the body, makes it an essential ingredient that must be maintained in order to stay healthy. It is often the highest priority for elite athletes because of its physical benefits. Yet, the average exerciser on most occasions, neglects proteins wonderful advantages.

The life giving chemical structure protein, contains carbon, oxygen, hydrogen, nitrogen and usuallt sulphur. Chains of amino acids make up this incredibly complex chemical structure that is so important anfd essential to human life, that we know as protein. Protein is one of the most and vital components and dietary considerations of the serious athlete due to its recovery qualities and capacity to repair and develop muscle. Yet the average person neglects its abilities to promote physical wellbeing.

In order to attain muscle growth and toning when we exercise, small minute tears occur within the muscle tissue which later repair themselves resulting in muscle development. For this process to happen at an optimum rate and efficiency, protein is required. The quicker the protein arrives at the muscles after activity the better. Unfortunately, foods high in protein take many hours to digest and get to the desired muscle areas. This where concentrated whey protein shakes can benefit enormously. If you do opt for this excellent supplement, ensure you select one that has a high dairy licence rating and never take a protein shake that is not marked with the necessary food authority accreditations and approvals.

When is the best time to consume protein shakes is a question I'm commonly asked. Personally I feel there are three optimum times. The first being immediately after exercise so as protein can get straight to the muscles to do its recovery and growth job. Foods high in protein are also necessary here but will take way longer to arrive at the muscles to start repair. It is also alot easier for one to down a drink rather than food after an intense workout. Breakfast is another top time for proetin shakes to be consumed as the body will need replenishing after a nights sleep. Before bed at night is also an excellent time as it will keep your metabolism functioning at a high level. Almost losing weight while you sleep!

Protein comes in many forms and shapes as a health and sporting supplement. Whey protein is the choice of most athletes seeking muscle recovery and health and general body tone. Body builders and those wanting to gain muscle mass will go for a whey protein high in carbs. Although alot of folk, especially women prefer the soy protein option which features highly in slimming and weight loss products as soy is beneficial for lean muscle mass. It has always been my strong advice to sportspeople nt to rely totally on their protein supplement but to also consume healthy food options high in protein.

The amount of protein to add to the regular diet fluctuates depending on who speak with. However, if you don't stray too far from the rule of 10 grams for every 4.5kg of body mass (ie 10 pounds body mass, 10 grams of protein) you will be pretty close. Therefore if you are 80kg then 175grams of protein will do nicely. 100kg then 220grams is your mark. If trying to keep tabs on your protein intake is a headache, then I would suggest a shake at breakfast and one after a workout is a good rule of thumb.

If as an exerciser you stick pretty close to the recommneded protein intake guide you can't go to far wrong. If you have had a few days of intense activity then maybe up the dose a little for a few days to get those muscles an extra recovery and growth boost. However, excessive amounts of protein won't necessarily harm you but it will lower the calcium and magnesium levels within the body which may need to be lifted with a supplement containing thosae two additives.

Protein is also considered a key by many when it comes to weight loss, slimming and fine body toning. The beneficial nature of a high-protein, low-carbohydrate diet is supported by much of the most recent evidence. Stanford University conducted a large randomized study and noted that females following such a diet had a decrease in body weight and overall experienced more favorable metabolic effects at 1 year than in other diets. The study tracked 311 pre-menopausal women, that were also non-diabetic, age 25-50.

Please take note when I say that high protein supply foods should never be replaced by protein shakes. Yes I am an advocate of the protein drink but foods such as eggs, fish, meat, legumes, beans and milk are wonderful protein suppliers. However, protein supplements in the form of whey protein shakes and also glutamine are excellent partners with our natural foods as they enhance the muscle growth, recovery and repair process.

Article Source: http://higradesearch.com

Colin Johnson has been an elite sports trainer, drug educator and dad of five all in one century. He highly approves of whey protein shakes for muscle recovery, shaping and development. Colin can be contacted at admin@protein4health.com to answer all your questions relating to supplements.

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