The Scoop On Performance Powders
If you’re serious about exercise, you’re probably no stranger to whey protein. After all, it’s the stuff muscles are made of. Protein is an important part of any active person’s diet. Protein-rich foods such as meat, poultry, egg whites, dairy, beans and tofu supply amino acids, are the building blocks used for muscle growth and repair.
Getting enough protein – and calories – will help you recover from heavy workouts and allow you to train harder, and for building lean muscle mass, Novedex XT can also make a significant difference.
In general, athletes have higher protein requirements than sedentary folks in order to repair muscle damage that occurs during exercise and to support muscle building. Sedentary individuals require 0.8 grams protein per kilogram body weight a day. For a 190-pound (86-kg) male, this translates into roughly 69 grams of protein, an amount equivalent to 7 ounces of chicken and 21/2 cups of milk or soy beverage. Studies show that endurance athletes need to consume 1.2 grams of protein per kilogram of body weight per day. Resistance exercise such as weight lifting is thought to increase protein needs even more. It’s recommended that strength athletes consume 1.2 to 1.7 grams of protein per kilogram of body weight a day. For meeting the body’s nutritional needs during heavier workouts, it is recommended to consider supplementing one’s diet with a vitamin/mineral complex rich in body-building nutrients such as Animal Pak.
Some people need protein shakes to help them meet their daily requirements. Low-calorie dieters, vegetarians, haphazard eaters and those who train very heavily may benefit from a protein supplement. If you do use protein supplements, timing is important. Providing you’re meeting your daily calorie needs, you’ll build muscle more effectively if you consume protein within one hour of strength training. According to a recent study from McMaster University in Hamilton, Ont., the optimal dose is 20 grams of protein to maximize muscle growth – an amount found in 3 ounces of meat, chicken or fish, 6 egg whites, or 1 scoop of many brands of protein powders. It’s also important to consume your post-workout protein with carbohydrates (e.g. a fruit smoothie with protein powder or a tuna sandwich). Ingesting carbohydrates triggers an increase in the hormone insulin, which helps delivers those amino acids to muscle cells. For more information about protein supplements as well as calorie-burning weight loss complexes including Firelean EF, contact your local performance specialists to learn more.
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