A protein supplement offers immediate muscle gains to the serious bodybuilder. But anyone with a clean bill of health can benefit from the supplement. Fitness training programs have different goals, and your workout could be designed to help you build endurance, enhance muscle definition, lose weight, or recuperate from an injury. Your body needs protein to recover from physical activity, but your consumption depends on your workout goals and your diet plan. A healthy adult needs about 0.75 grams of protein for every kilogram of body weight. You have to increase your daily consumption if you exercise regularly or if you’re under a training program, though.
Supplements like whey protein come in different formulations; some offer pure protein per serving (isolates) while others are diluted with carbohydrates and fat (concentrates). Bodybuilders prefer isolates because these maximize their protein intake and do away with the extra calories. Isolates are your best sources for whey protein regardless of your goals, but you can also opt for blends if you prefer customized formulations. Protein blends are better than concentrates because these come in various combinations of whey protein and nutrients.
Protein supplements usually come in powdered or ready-to-drink varieties so you can consume a serving right before and immediately after a workout. Protein shakes are alternatives to quick meals; their formulations ensure efficient absorption, a prerequisite to post-workout recovery. Nevertheless, there are supplements like HMB that, while considered a protein supplement, can help you form leaner muscle mass and decrease fat mass. At the same time, the supplement shortens your recovery time in between workouts, increases gains, prevents protein breakdown, and speeds up the repair of muscle fibers you damage during an intense workout regimen.
You should supplement your workout nutrition whey protein; protein shakes are proven to help muscles recover from intense exercises. These replenish muscle glycogen, your body’s main source of energy. You’ll exhaust your store of glycogen during physical activity, and you have to replace it so your body can recover from the exercise. If you’re under a workout program, then you need to consume 1.4 to 2 grams of pure protein for every kilogram of your body weight. Endurance athletes only need the minimum amounts (1 to 1.6 grams for every kilogram of body weight), so they’ll benefit from the combination of protein and calories in concentrates. You have to maximize your consumption if you’re into strength training, about 1.6 to 2 grams of pure protein a day.
Such vitamin supplements should only supplement instead of replacing a proper diet, though. You can meet your daily requirements with protein-rich food; lean meats and beans are excellent protein sources. These also contain a variety of nutrients you won’t find in protein supplements. You should consume protein shakes before and after a workout, but you should also adopt a diet that’ll cover for your body’s nutritional needs.
Compensate for your body’s spent energy resources and supplement your workouts with protein shakes. Maximize the benefits of your program and adopt a holistic combination of motivation, diet, supplementation, exercise, and rest.