Tuesday, August 30, 2011
Wednesday, August 24, 2011
Why Whey?
It has been determined that athletes may have a higher need for protein than the average person because of the muscle damage that is induced during exercise. This is due to the deamination of amino acids for gluconeogenese during training that requires high energy output. According to the RDA, the upper limit of recommended protein intake is 2.0g per kg of bodyweight per day, which is less than the 2.2g per kg of body weight that many believe is needed. Too much protein can actually cause one to store fat due to excess caloric intake.
However, protein supplementation can be necessary when one does not consume enough protein their daily diet. This is especially true of those on a vegetarian diet. Popular protein supplements include dairy sources (whey and casein), egg, and soy. Whey protein is the most popular and highest recommended form due to its completeness, high bioavailability and rapid absorption. It is ideal for both pre and post workout because it enters the bloodstream much quicker than any other protein. It also has a tendency to reduce hunger which also makes it a great aid in weight loss. Athletes who are looking to improve their performance should make sure they are taking in enough carbohydrates as well.
Casein is also recommended post-exercise to help manage the second stage of protein synthesis. It is recommended that those with low blood sugar consume some at night because it can take several hours to digest and will maintain blood sugar levels.
So where can you get your daily source of whey and casein. Cottage Cheese and milk are some of the best. I encourage that when consuming dairy products choose those that are organic. If choosing a supplement I recommend either BeachBody Whey Protein www.teambeachbody.com/emfitchic or IsaLean or IsaPro Vanilla www.emilydunn.isagenix.com .
However, protein supplementation can be necessary when one does not consume enough protein their daily diet. This is especially true of those on a vegetarian diet. Popular protein supplements include dairy sources (whey and casein), egg, and soy. Whey protein is the most popular and highest recommended form due to its completeness, high bioavailability and rapid absorption. It is ideal for both pre and post workout because it enters the bloodstream much quicker than any other protein. It also has a tendency to reduce hunger which also makes it a great aid in weight loss. Athletes who are looking to improve their performance should make sure they are taking in enough carbohydrates as well.
Casein is also recommended post-exercise to help manage the second stage of protein synthesis. It is recommended that those with low blood sugar consume some at night because it can take several hours to digest and will maintain blood sugar levels.
So where can you get your daily source of whey and casein. Cottage Cheese and milk are some of the best. I encourage that when consuming dairy products choose those that are organic. If choosing a supplement I recommend either BeachBody Whey Protein www.teambeachbody.com/emfitchic or IsaLean or IsaPro Vanilla www.emilydunn.isagenix.com .
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