Get Pumped with Ian- Load up on the Protein
WHEY PROTEIN SURVIVAL GUIDE
The skinny on your most important training supplement
BY TIM RIGBY, MA
Whey protein is well connected to muscle gains, but did you know, loyal MaxFit reader, that it’s also good for your health? Take a look inside any supplement store and you’ll see more brands of whey than any other protein (casein, egg or fish). If you are at least moderately active and seeking the biggest bang for your buck, whey is what you need.
THE RIGHT WHEY
Whey protein is the ideal choice for those who are building muscle because of its high concentration of branched-chain amino acids (BCAAs): leucine, isoleucine and valine. These are the ultimate catalysts for growth-hormone production, which signals your body to anabolize. The benefits of gaining lean muscle exceed the fact that you will look and feel stronger. Lean muscle burns fat efficiently and raises your metabolism. By simply taking one whey protein super-supplement, you’re on track to achieving the two most popular goals in body shaping: muscle growth and fat loss.
THE RIGHT CONSUMPTION
The recommended daily allowances developed decades ago have become more and more obsolete. According to The Journal of Sports Medicine and Physical Fitness, more-seasoned athletes (defined as “those who train at least 12 hours a week for at least five years”) require 1.37 grams of protein per kilogram of body weight each day to maintain their nitrogen balance, compared to 0.73 grams per kilograms of body weight each day for sedentary individuals.
THE RIGHT CHOICE: ISOLATE VS CONCENTRATE
In the supplement store, you might have noticed that some of the huge tubs are labeled whey concentrate and some say 97, 98 or even 100 percent isolate. Does it really matter?
According to the Whey Protein Institute in Eden Prairie, Minnesota, there may be a big difference between the two. Whey protein isolate is the purest, most concentrated form of whey protein available. It contains 90 percent or more protein and very little—if any—fat and lactose. Whey protein concentrate has anywhere between 29 and 89 percent protein, depending on the product. As the amount of protein in whey protein concentrate decreases, the amount of fat and/or lactose usually increases.
• If you’re on a weight loss plan and train, opt for isolate, which will generally cost more than concentrate.
• If you’re into muscle gains and not worried about shedding flab, you may consider the less-expensive concentrate form.
BODY WEIGHT ACTIVITY LEVEL PROTEIN
REQUIREMENTS
150 POUNDS SEDENTARY 50 GRAMS A DAY
150 POUNDS ACTIVE 93 GRAMS A DAY
180 POUNDS SEDENTARY 60 GRAMS A DAY
180 POUNDS ACTIVE 112 GRAMS A DAY
210 POUNDS SEDENTARY 70 GRAMS A DAY
210 POUNDS ACTIVE 131 GRAMS A DAY
PROTEIN
BIOLOGICAL VALUES
WHEY PROTEIN ISOLATE 159
WHEY PROTEIN CONCENTRATE 104
EGGS, WHOLE 100
EGGS, WHITE 88
CHICKEN OR TURKEY 79
CASEIN 77
SOY 74
FISH 70
—My suggestion, figure out how much protein is good for you. Ideally 1 gram of protein per 1 pound of body weight, so if you are 200 pounds, than you should consume 200 grams of protein. Other recommendations suggest 0.8 gram of protein per kilogram of lean bodyweight per day while other sources suggest that higher intakes of 1-1.4 grams of protein per kilogram of bodyweight for enhanced athletes or those with a large muscle mass. Dietary Reference Intake guidelines, women aged 19–70 need to consume 46 grams of protein per day, while men aged 19–70 need to consume 56 grams of protein per day to avoid a deficiency. The smaller you are, smaller amount of protein you will need. Protein is important for muscle growth and adding size to your physique.
Source: www.bodybuildingpro.com