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ADMIN posted a blog entry in FDF Online NewsWhey protein is the most common supplement in the fitness industry, and supplement companies have flooded the market with their strategies to sell their premium whey protein product. Trainers with less knowledge in nutrition are going crazy behind whey protein and treating it like some magical supplement. Some trainers even sell it to their clients and make money out of it. Whey protein is nothing but a convenience protein source food and it's the easiest way to ingest protein in your body. Here are a few things you should know: 1) Consuming Only Whey Protein Will Not Build Muscle © Thinkstock Images Most of the fitness folks think consuming whey protein will give them magical results in a week's time, but that's not entirely true. Protein builds, repairs and maintains muscle in your body but it only helps you to grow when you lift weights, put mechanical tension on your muscles and hit your total daily protein intake every day and overtime. Whey protein can help you complete your daily protein intake if it's hard for you to complete it from other sources of protein. 2) Whey Protein Isn't Only For Bodybuilders © Thinkstock Images Yes, this is true. Whey protein is just a convenience protein source food and it can be consumed by anyone who wants to complete their daily protein intake. You don't have to be a bodybuilder or lift weights to consume it. It has a great taste and makes every dessert yummy. You can add a scoop of whey in your ice cream, smoothie, cake, custard, etc. You get a whopping serving of 25-30g of protein per scoop. 3) Whey Protein Is A Natural Food Source © Thinkstock images Hell yeah, you read that right! Whey protein comes from cow milk. When your mother makes paneer at home the leftover whitish liquid which she throws away, is whey. The supplement companies restore the whitish liquid and process it through filtration and other processing methods to make whey concentrates and isolates. So yeah, it is not something medicinal or artificial being given to you. It is just a processed dairy product. Much like your cheese or ice-cream! Author bio: Yashovardhan Singh is an online fitness coach with www.getsetgo.fitness, an online fitness platform. Along with lifting weights and building his physique, he is also a motorbike enthusiast, an animal lover. You can connect with him on Instagram or drop him an email on firstname.lastname@example.org.
ADMIN posted a blog entry in FDF Online NewsProtein supplements are one of the supplements that have enough credible data supporting its benefits and safety when it comes to muscle building properties. It is one of the supplements that make my list of the 'only' supplements you will ever need. You can read that piece here. Now though protein supplements are beneficial, there is still a lot of confusion among people as they are flooded with different types of protein choices when they go to buy it from a store or online. As per the data present currently, the protein derived from milk, especially Whey and Casein protein have proven to be more beneficial compared to other plant and animal sources of protein supplements. © Thinkkstock That is because, in comparison to other protein sources, whey and casein have higher essential amino acids and thus promote more muscle protein synthesis. Let's compare Whey and Casein and decide which protein is better for muscle growth. A few properties of Whey: 1. A faster-digesting form of protein. 2. Rapidly increases muscle protein synthesis for a short period. 3. Slightly higher leucine content. A few properties of Casein: 1. A slower-digesting form of protein. 2. Slowly increases muscle protein synthesis for a relatively long period of time. Let's ask an important question first. Do you really need protein shakes? The short answer to that would be a resounding no. A relatively context based answer to the question would be the classic 'it depends.' Taking a protein supplement has certain benefits: 1. It does not need much preparation. 2. It is easier to consume on the go. 3. It can be conveniently carried with you. 4. It is a smart addition to a protein-deficient nutrition regime. If your goal is maximal muscle gain or maximal muscle retention while losing fat, research suggests that protein intakes between 1.6 grams to 2.2 grams per kilogram of body weight are beneficial. To finetune this further, the protein should be spread in 4-5 meals for the day. If you can get this protein by food sources alone, there is no need to consume protein shakes. But if you fail to do so, they can be a great addition. As whey protein is a faster-digesting source of protein, it can be a great source of protein as soon as you wake up or after your workout considering you have not had a protein meal a few hours or just before your workout. © Thinkkstock It will rapidly spike muscle protein synthesis and that in-turn will benefit you with either muscle gain or retention based on your overall nutrition and body composition goals. On the other hand, casein, being a slower-digesting protein can be a great addition before bed. As it is a sustained release protein, it will ensure that your muscle protein synthesis stays elevated for hours into sleep. Whey has anabolic properties aka it helps with muscle building whereas Casein has anti-catabolic properties aka it helps with muscle preservation. Both these supplements can be an addition to your routine and none of them are mandatory supplements to consume. You can do just well without them. Author bio: Pratik Thakkar is the co-founder and director of GetSetGo Fitness, an online fitness company. He is regarded as someone who will make it easy for you to understand the process by putting things in the right context and providing science-based recommendations for natural bodybuilding. You can reach out to him at email@example.com and follow him on Instagram and Facebook.
ADMIN posted a blog entry in FDF Online NewsThe timing of consuming whey protein has always been a hot topic. For decades, people believed that you need to consume whey protein immediately after your workout. With time, however, theories have changed but the myths around this refuse to die down. How to take maximum advantage of whey protein consumption? The latest that you will get to hear is that whey protein is maximum absorbed when taken before a workout, not after. This thought is being supported by many believing that it makes sense, as your body will absorb all the protein during the weight training. Let's find out if this claim holds any substance. What Does Research Say? © Thinkstock We're lucky that we already have a research study where the effects of consuming whey protein before the workout and after the workout were compared. In this research, a group of men were divided into two and both the groups were given a protein shake containing 25 gm protein. One group received it immediately before their workout and the second group received it immediately after their workout. The study found no significant differences in muscle strength and size between both the groups. Thus it doesn't really matter whether you take your whey protein shake before or after your workout. Daily Protein Intake Plays Crucial Role If your target is to gain muscle size and strength, completing your daily intake of protein is a big factor, rather than timing your protein. The RDA of an average person is 0.8gm/kg which is the minimum amount of protein that a person should consume in his diet. However, people who weight train regularly and athletes, have higher requirements of protein. Though the exact amount of protein intake will depend upon your level of training and other factors, experts recommend consuming around 1.6gm/kg of protein to gain muscle size and strength. Therefore, till the time you are able to meet this requirement of 1.6gm/kg of protein requirement every day; there is no need to worry about timing your protein shake near your workout. It's About Individual Convenience & Preference © Thinkstock As a coach, I often receive requests from my clients to time their protein shake somewhere in the morning when they are leaving for their work. Even those who do their workouts in the evening, sometimes prefer to drink their protein in the morning; reason being? Convenience. They are in a hurry in the morning to reach their office and thus want a convenient way to meet their protein macros. This way, they are able to save time by not having to cook. This is what I want to tell you guys. It's all about your personal convenience at the end. If it's convenient for you to have your protein around your workout, go ahead and consume it around your workout. If not, don't worry. Just have it at the time that suits you the most and concentrate on completing your overall protein intake for the day. References: Pre- versus post-exercise protein intake has similar effects on muscular adaptations Brad Jon Schoenfeld,corresponding author1 Alan Aragon,2 Colin Wilborn,3 Stacie L. Urbina,3 Sara E. Hayward,3 and James Krieger4 Anuj Tyagi is a Certified Personal Trainer, Certified Sports Nutritionist and Therapeutic Exercise Specialist From American Council on Exercise (ACE) . He is the Founder of the website where he provides online Training. Though a Chartered Accountant by education, he has been closely associated with Fitness Industry since 2006. His motto is to transform people Naturally and he believes that the secret formula for Fitness is Consistency and commitment towards your Training and Nutrition. You can connect with him through Facebook and Youtube.