Protein For Muscle Development, Growth and General Health

When top sportsmen and women talk about the key ingredient to unlocking muscular growth and recovery, protein is more often than not the first word from their lips. After all, protein makes up around 75% of the solids within the human body. It's an absolute must given this fact, that in order to maintain health, protein has to be a major consideration in our diet regardless of whether we are a serious athlete or a health conscious bystander.

The life giving chemical structure protein, contains carbon, oxygen, hydrogen, nitrogen and usuallt sulphur. Chains of amino acids make up this incredibly complex chemical structure that is so important anfd essential to human life, that we know as protein. Protein is one of the most and vital components and dietary considerations of the serious athlete due to its recovery qualities and capacity to repair and develop muscle. Yet the average person neglects its abilities to promote physical wellbeing.

Muscle growth and toning occurs when tiny tears occur within the muscle tissues as we exercise. As these tears repair, muscle development takes place. The key ingredient in the building blocks of muscle recovery and repair is protein. We get this protein from a variety of foods. The down side is that the fasterv the protein arrives at the muscle after exercise the quicker and more effective this process becomes. The best way to ensure your muscles are taken care of is by delivering protein to them via a whey protein shake. Protein shakes get to the required area within 30-40 minutes as opposed to food which can take many, many hours. My advice is to definitely supplement with protein but always head for a food authority accrediated and dairy licenced brand.

One of the great benefits of protein shakes and drinks is the immediacy at which protein is delivered to the muscles. Usually just over the 30 minute mark. Foods high in proteins that are required for muscle recovery and growth can take hours to find their desired destination. The added bonus for me is that I rarely feel like eating a large meal soon after intense activity, whereas my thirst is high so a whey protein skake is much more welcomed. Straight after activity is a perfect time to consume protein shakes. Breakfast is another so as to replenish protein supplies. Prior to a nights sleep is also a time advocated by many in order to keep metabolism on the go as well as to keep protein supplies at an optimum level.

Protein comes in many forms and shapes as a health and sporting supplement. Whey protein is the choice of most athletes seeking muscle recovery and health and general body tone. Body builders and those wanting to gain muscle mass will go for a whey protein high in carbs. Although alot of folk, especially women prefer the soy protein option which features highly in slimming and weight loss products as soy is beneficial for lean muscle mass. It has always been my strong advice to sportspeople nt to rely totally on their protein supplement but to also consume healthy food options high in protein.

The amount of protein required is ever debated amongst the health and sporting fraternal, but as a general rule around 10 grams per 4.5kg of body weight (ie 10 grams per 10 pounds) is a common concensus. Body Weight 60kg/130 grams of protein, 70kg/155 grams, 80kg/175 grams, 90kg/200 grams, 100kg/220 grams. With todays crazy lifestyles, that are often accompanied by diets that can lack in protein, a protein supplement in the form of a protein shake is an intelligent addition to a person's diet.

Adhering to the recommended protein intake guide will keep you nicely on target in shaping and toning those muscles when combined with exercise. However, sometimes when we have had longer than usual intense activity, especially a number of days in a row, your muscles may want a little more to keep on top of the recovery process. Please note that excessive use of higher than recommended dosages of protein can lower the bodies magnesium and calcium levels. These can usually be topped up with a magnesium and calcium supplemant.

Protein is also considered a key by many when it comes to weight loss, slimming and fine body toning. The beneficial nature of a high-protein, low-carbohydrate diet is supported by much of the most recent evidence. Stanford University conducted a large randomized study and noted that females following such a diet had a decrease in body weight and overall experienced more favorable metabolic effects at 1 year than in other diets. The study tracked 311 pre-menopausal women, that were also non-diabetic, age 25-50.

Foods that are high in protein and sought out by the health minded for their daily protein intake include meat, eggs, legumes, fish, milk and beans. If you are a person who does exercise and does participate in some intense workout sessions, it is extra vital for muscle repair and growth to ensure protein supplies are maintained. These supplies are sapped simply under normal everyday physical demands and greatly depleted when we add serious exercise to the mix. Protein supplements like whey protein shakes and glutamine provide high quality protein that is convenient and easy to take.

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Colin Johnson has been an elite sports coach, drug lecturer and father of five all in one century. He highly approves of whey protein shakes for muscle recovery, shaping and development. Colin can be contacted at admin@protein4health.com to answer all your questions relating to supplements.

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