Top 6 Nutritional Supplements: -protein
* “Anabolic Proteins”: (whey protein isolates and hydrolysates)
How whey isolate works: This one may seem like a no-brainer; proteins are made of amino acids and as discussed above, certain aminos can greatly enhance your weight training efforts. Whey protein is a great protein source because it is very high in both BCAAs and glutamine; any whey protein will have these qualities, but after a weight training workout timing is the key. Many whey proteins are a mixture of both whey isolate and whey concentrate. Whey protein isolate is absorbed extremely fast, while whey concentrate is broken down more gradually over time. Fast-acting proteins such as whey isolate are known as “anabolic proteins”, dumping tons of amino acids into the bloodstream very quickly, promoting muscle-growth by delivering vital muscle-building amino acids to the muscles right when they are needed.
* “Anticatabolic Proteins”
How anticatabolic proteins work:
Slower acting proteins such as whey concentrate, soy protein concentrate, calcium caseinate, etc. are known as “anti-catabolic proteins”; they provide a slow, steady release of amino acids into the bloodstream helping to reduce muscle-protein breakdown for fuel. After a weight training workout, we want our protein to get there fast-whey protein isolate is ideal for this purpose. In between workouts, however, we want a slow, steady release of amino acids into the bloodstream to support the ever-ongoing process of muscle building and tissue repair. The slower-releasing, anticatabolic proteins ensure that there is a constant supply of amino acids to build muscle.
* How to supplement with whey protein isolate: 40-50 g immediately after training.
* How to supplement with anticatabolic Proteins: If unable to consume a meal with whole-food protein, 30-40 g in place of the missed meal is ideal to maintain blood nitrogen levels.
* Are protein supplements safe? : Side effects of a high-protein diet
A high-protein intake in the range of 1g/lb of bodyweight is perfectly safe in those with good health and no pre-existing conditions. Contrary to common belief, a high-protein intake (1-1.5g/lb of bodyweight) is perfectly safe in the absence of any kidney dysfunction or disease. As the protein intake increases, however, one must be sure to remain properly hydrated by drinking enough water. This will help the kidneys process the extra protein without strain. In addition, the trainee must pay attention to water-loss from weight training and cardiovascular workouts. Exercise causes a large amount of water loss in the form of sweating; this needs to be replaced in order to avoid dehydration.
Next: BCAAs
How whey isolate works: This one may seem like a no-brainer; proteins are made of amino acids and as discussed above, certain aminos can greatly enhance your weight training efforts. Whey protein is a great protein source because it is very high in both BCAAs and glutamine; any whey protein will have these qualities, but after a weight training workout timing is the key. Many whey proteins are a mixture of both whey isolate and whey concentrate. Whey protein isolate is absorbed extremely fast, while whey concentrate is broken down more gradually over time. Fast-acting proteins such as whey isolate are known as “anabolic proteins”, dumping tons of amino acids into the bloodstream very quickly, promoting muscle-growth by delivering vital muscle-building amino acids to the muscles right when they are needed.
* “Anticatabolic Proteins”
How anticatabolic proteins work:
Slower acting proteins such as whey concentrate, soy protein concentrate, calcium caseinate, etc. are known as “anti-catabolic proteins”; they provide a slow, steady release of amino acids into the bloodstream helping to reduce muscle-protein breakdown for fuel. After a weight training workout, we want our protein to get there fast-whey protein isolate is ideal for this purpose. In between workouts, however, we want a slow, steady release of amino acids into the bloodstream to support the ever-ongoing process of muscle building and tissue repair. The slower-releasing, anticatabolic proteins ensure that there is a constant supply of amino acids to build muscle.
* How to supplement with whey protein isolate: 40-50 g immediately after training.
* How to supplement with anticatabolic Proteins: If unable to consume a meal with whole-food protein, 30-40 g in place of the missed meal is ideal to maintain blood nitrogen levels.
* Are protein supplements safe? : Side effects of a high-protein diet
A high-protein intake in the range of 1g/lb of bodyweight is perfectly safe in those with good health and no pre-existing conditions. Contrary to common belief, a high-protein intake (1-1.5g/lb of bodyweight) is perfectly safe in the absence of any kidney dysfunction or disease. As the protein intake increases, however, one must be sure to remain properly hydrated by drinking enough water. This will help the kidneys process the extra protein without strain. In addition, the trainee must pay attention to water-loss from weight training and cardiovascular workouts. Exercise causes a large amount of water loss in the form of sweating; this needs to be replaced in order to avoid dehydration.
Next: BCAAs
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