WHAT IS PROTEIN?
Proteins are nutrients that are essential to building, maintaining and repairing muscle. All proteins contain amino acids; these are the key building blocks of muscle growth.
INSUFFICIENT PROTEIN STUNTS MUSCLE GROWTH
If you consume insufficient protein, your muscles find it hard to grow no matter hard or frequently you exercise. Without enough protein, muscles are not able to repair effectively COSTING you physique adaptations that you could have gained.
HOW MUCH PROTEIN DO I NEED?
For individuals that workout-
1.2-1.7 grams of protein per kilogram of body weight per day
You will need to determine how many grams per kilo of body weight within this protein range feels best for your body and fuels your needs.
HOW DOES PROTEIN HELP?
Tiny muscle fibres tear when you work out. Amino acids repair these muscle fibres, repairing these muscle fibres make your muscles adapt; growing bigger and getting stronger.
WHY PROTEIN SHAKES?
Protein shakes are a fast way of adding protein to your diet. They are typically consumed during or after a workout so the protein can start helping the muscles as soon as it is digested.
TYPES OF SHAKES
WHEY- A by-product of milk yielding around 78 to 88 percent protein enters your blood stream faster than any other protein and boasts the highest level of the amino acids and is considered to be the most effective powder for building muscle.
ISOLATE- The carbs and fat have been removed from the supplement to yield a powder that's 98 percent protein.
CASEIN- Casein, like whey, is a protein found in milk, however it takes longer to digest, which is why some athletes choose to take it before bed.
SUMMARY
Protein shakes are a great supplement to top up your protein easily! Protein is essential to progress, there are different types to suit your lifestyle & goals.
Working out is the hard bit, make the most out of your workout by consuming enough protein!
Food should be the main source of protein, and shakes should only be taken as a supplement, not to be taken as meal replacements.
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