Lonsdale King Pro 50 2 boxes p... £60.00 View Details |
CNP Whey £34.99 View Details |
|
Lonsdale King Pro 50 2 boxes p... £60.00 View Details |
I & G Muscle Atomix sports bot... £2.99 View Details |
Humapro Tablets 90 servings 45... £48.99 View Details |
|
CNP Whey £34.99 View Details |
Chain'd Out £34.99 View Details |
|
Humapro Tablets 90 servings 45... £48.99 View Details
CNP Whey £34.99 View Details |
Search
Shopping Cart
Login
Guide to Protein
Any form of training will increase your protein requirements. A lack of quality protein will result in loss of muscle tissue and tone, a reduced immune system, slower recovery and lack of energy. If your goal is to put on muscle and increase strength or even reduce body fat, whilst keeping definition and tone, extra protein from high quality sources is a must.
Key points for consideration:
- Eat quality protein from sources such as whey, chicken, fish & milk (if you can tolerate it).
- Protein is needed to build lean muscle & support fat loss.
Whey Protein
Overlooked for years, research has now found Whey protein to be the highest quality protein you can consume and essential for helping your body maintain and build lean muscle and recover from intense training. Use a few times a day to increase protein intake.
Key points for consideration:
- Whey is an excellent, easy digesting source of protein
- High quality & low in lactose
- Supports lean muscle growth
A protein is any chain of amino acids. An amino acid is a small molecule that acts as the building block of any cell. Carbohydrates provide cells with energy, while amino acids provide cells with the building material they need to grow and maintain their structure. Your body is about 20% protein by weight. It is about 60% water. Most of the rest of your body is composed of minerals (for example, calcium in your bones).
As far as your body is concerned, there are two different types of amino acids: essential and non-essential. Non-essential amino acids are amino acids that your body can create out of other chemicals found in your body. Essential amino acids cannot be created, and therefore the only way to get them is through food.
Protein in our diets comes from both animal and vegetable sources.Most animal sources (meat, milk, eggs) provide what's called "complete protein", meaning that they contain all of the essential amino acids. Vegetable sources usually are low on or missing certain essential amino acids. For example, rice is low in isoleucine and lysine. However, different vegetable sources are deficient in different amino acids, and by combining different foods you can get all of the essential amino acids throughout the course of the day. Some vegetable sources contain quite a bit of protein - things like nuts and beans are all high in protein. By combining them you can get a complete range of the essential amino acids.
The RDA (recommended daily allowance) for protein is 0.36 grams of protein per pound of body weight. However, protein expert Dr. Peter Lemon recently concluded that exercise more than doubles your need for protein. Based on his review of the research, Lemon reports that if you're exercising on a regular basis, you'll need to consume at least 1.7 grams of protein per kilogram of bodyweight. For people who want to build muscle as fast as possible, this figure should be nearer 2.5 grams per kilogram of bodyweight.
If you don't get enough protein in your diet, then your body starts using its own sources of protein for energy. And guess where your body gets the protein from? It starts eating away at your muscles - slowing your metabolic rate, reducing your strength AND bringing muscle growth to a grinding halt. Protein also plays an important part of a fat loss programme. To lose weight you must restrict the number of calories you consume. However, when you cut down on what you eat, the body starts using muscle protein as energy - in other words, you are literally 'eating' yourself. You must get enough protein from your diet to cover these losses. If you fail to get enough protein on a daily basis, you'll quickly lose strength, get weaker and your metabolic rate will slow down.
If you've been training with weights without seeing much in the way of results, make sure you're eating enough protein - either in the form of whole food (such as chicken, fish or lean red meat) or a protein supplement. Protein supplements are an easy, convenient and simple way to make sure you're providing your body with the protein it needs. But don't make the mistake of thinking all proteins are the same - they're not.
Many supplement companies include cheap ingredients in their formulas.One of the most popular cheap proteins is known as casein (pronounced kay-seen). Casein is derived from dairy products. It's the same protein you find in milk, cheese and yoghurt. Although it was popular some years ago, casein has now been replaced with whey - a far more advanced protein.
Several clinical trials have compared whey and casein. The results were the same - whey protein came out top every time [1]. Canadian scientists found that after three months of supplementation, whey protein was six times more effective at improving exercise performance than casein [1]. The whey protein group also lost an impressive 4.8% of body fat, and reported feeling far more energetic. Simply put, adding a high quality whey protein powder to your diet will significantly improve your performance - both in the gym and on the pitch.
What's more, the right type of protein will also help you build muscle faster. French research shows that whey protein leads to a massive 119% greater increase in protein synthesis (the fancy term for muscle growth) than the cheap milk protein found in most protein powders [6]. Furthermore, top European researchers report that whey protein halts the muscle-wasting hormone cortisol dead in its tracks [7]. In short, whey protein quickly leaves your stomach and heads straight into the bloodstream - ready for delivery to your protein-starved muscles.
Scientists from Australia have also confirmed that whey protein is far superior to casein for muscle growth [8]. Thirteen subjects were given either whey isolate or casein while they took part in a weight-training program for ten weeks. Results showed that the 100% whey isolate was more effective at increasing muscle mass. Test subjects using whey gained over 10 pounds of muscle, while those using casein gained only two pounds. Those using whey also gained more strength, although both proteins seemed to prevent the typical drop in plasma glutamine levels that occurs with exercise.
Latest Member Pictures
Recent photos uploaded by members. Want to share your progress too? Join today, it's FREE!
