Today we are discussing 3 ways in which you can avoid wasting your expensive whey protein and at the same time gain maximum out of your protein.
1.When to take protein
2.How much Protein
3.Support elements
PROTEIN ACTS AS A BUILDING BLOCK IN OUR BODY AND PERFORMS VARIOUS FUNCTIONS LIKE-
REPAIR ,GROWTH AND RECOVERY
-ENZYMATIC FUNCTIONS
-HORMONAL FUNCTIONS eg.INSULIN
-PROTEIN HELP IN FORMING ANTOBODIES
HOW MUCH PROTEIN?
RECOMMENDED DIETARY ALLOWANCE (RDA) FOR PROTEIN IS AS FOLLOWS
BEGINNERS 0.8-1 gm/kg/DAY
INTERMEDIATE 1.3 gm/kg/DAY
ADVANCED 1.8 gm/kg/DAY
ONE SHOULD GRADUALLY INCREASE PROTEIN INTAKE DEPENDING UPON INTENSITY AND VOLUME OF WORKOUT.
HOWEVER, ONE SHOULD LIMIT PROTEIN INTAKE PER MEAL TO 30-35 gm AS AN AVG. HUMAN BODY ABSORBS 10 gm PROTEIN PER HOUR.
WHEN TO TAKE PROTEIN?
THE MOST TRIVIAL DEBATE ONLINE IS WHETHER TO TAKE PROTEIN BEFORE OR AFTER WORKOUT.
STUDIES HAVE SHOWN THAT EXERCISE ELEVATES MUSCLE PROTEIN SYNTHESIS FOR LONGER THAN 72 HOURS, BUT PEAKS AT 24 HOURS. (MILLER,2005)
SO,IT DOES NOT MATTER IF YOU TAKE PROTEIN BEFORE OR AFTER WORKOUT.
THE ONLY THING THAT MATTERS IS THAT YOU STAGGER YOUR PROTEIN INTAKE IN 4-6 MEALS TO MAKE BEST USE OF ANABOLIC WINDOW OF 24 HOURS.
PROTEIN ALONE IS NOT SUFFICIENT!!!
VARIOUS VITAMINS AND MINERALS HELP IN ABSORPTION OF PROTEIN IN MUSCLE TISSUES. THERFORE, YOUR DIET NEEDS TO INCLUDE DIFFERENT SOURCES OF FOOD TO HELP MUSCLE PROTEIN SYNTHESIS.
Vitamin D
IT HELPS MAINTAIN HEALTHY BONES AND SUPPORT PROTEIN SYNTHESIS.
eg.Fish,Cheese
Vitamin B12
IT HELPS YOUR BODY PRODUE RBC’S WHICH ARE RESPONSIBLE FOR DELIVERING OXYGEN TO THE MUSCLES.
eg.Fish,Poultry,Dairy
Vitamin B3
IT SUPPORTS MUSCLE GROWTH AND GIVES BETTER PUMP.
eg.Banana,Eggs
Potassium
IT BALANCES FLUID LEVELS AND HELP IN NUTRIENT TRANSPORTATION IN THE BODY. IT ALSO ENSURES MUSCLE TISSUE GROWTH.
eg.Banana,Pommegranate
