A Beginner’s Guide To Protein Shakes.

More often than not, many of us out there try to get into shape or the ones who want to hit the gym struggle with the thought of deciding which protein shake would be the best option for them. This is mainly due to the fact that they are way too many different alternatives out there to choose from, and someone who does not know much about these things is bound to struggle picking the right one for themselves. In Malaysia, people tend to invest quite a bit when it comes to protein shakes.

This is mainly due to the fact that the habit that the people are developing to work out and go to the gym is becoming more prominent across Malaysia. If you are putting in the hours in your gym’s weights room, lifting dumbbell after barbell after kettlebell, it is only natural for you to expect bigger, stronger muscles. Unfortunately, if you are not making the same effort in your kitchen to ensure that you are eating the right food to support your workout regime, the effect of your exercise might be quite disappointing. By the right food we mean protein, which is essential for you to repair and rebuild your damaged muscles after a hard session.

The benefits of protein shakes are not just limited to building muscle either, it is required for a host of other critical bodily functions and it also has the happy knack of making you feel fuller for longer, which eliminates the likelihood of you turning to sweet or fatty snacks to fill a hole. Consuming more protein is generally something that people have no trouble signing up for, because it is available in many delicious foods. However, gaining the proper amount you need to support your heavy training workload is not always that simple. If you are looking to hit the 1.4 to 2 grams of protein per kilogram of body weight per day which is recommended for those trying to build muscle, it will certainly take more than a chicken breast for lunch and dinner and a handful of nuts for your breakfast.

A lot more, in fact, and it can be as expensive as it is annoying to keep a track of. Protein shakes could be quite handy to ensure that you hit your daily targets. They are easier to make and quick to consume, and they are definitely easier to get down after a savage training session rather than a plate of steak and eggs. But with more protein shakes options now available than ever before, finding the right product for the right situation may become confusing. In this article, we will be going over the main points that you will need to address when making a choice regarding the protein shake that works best for you.



DO I NEED IT?
If you keep up with any sort of exercise programme, whether it is based around weights, cardio, or even endurance training, then you will need more protein than the certain recommendation of 55 grams per day. Protein shakes offer a quicker and easier way to increase your daily intake. A quick digesting protein such as whey is especially useful after training when you may not feel like sitting down to have a proper meal. Casein, a slow release protein, is a great option for you before going to bed because it drip feeds muscle building amino acids into your bloodstream overnight to rebuild muscle tissue as you sleep.

HOW SHOULD I CONSUME IT?
You can choose to drink it with water, mix it together with some flavored fluids such as milk or coconut water or blend it together for a healthy fruit smoothie, or you could even use it as an ingredient to cook with as certain protein powder cookbooks are big business. Here is an easy way for you to try. Try blending a scoop of your favorite flavor with an egg and a banana and then cook it in a pan for some high protein breakfast or even some dessert pancakes.

HOW MUCH SHOULD I TAKE?
The serving suggestions for most protein powders are typically around 30 grams, and for good reason. Researchers have suggested that this is about the ideal amount that your body needs to repair the damage done by training and to initiate muscle protein synthesis, which is the process through which new muscle tissue is laid down in your body. Research has also shown that a high protein diet can also help reduce the level of fat in your body, so you will not only get bigger and stronger but leaner as well.

WHEN SHOULD I TAKE PROTEIN SHAKES?
Mostly, after a workout is clearly the most obvious time for to consume a protein shake because that is when your muscles will be needing it the most. Consuming a protein shake of whey protein mixed with some cold water or milk within 30 minutes after finishing your training session will start initiating your recovery by flooding your bloodstream with amino acids, which are then quickly shuttled into your muscle cells to become new muscle tissue.

WHAT IS IN IT?
Many protein powders out there tend to contain additional ingredients from the sports nutrition world designed to support or enhance your performance and recovery. But, despite all that here are the key compounds. Creatine are the organic compound powers cells and has been shown to improve the effort during high intensity training such as lifting weights. L-Carnitine is one that is often added to diet whey products, this amino acid mobilizes the fatty acids from fat cells so it can be useful to provide energy for your body. And finally, enzymes or probiotics will help your stomach break down specific compounds for improved digestion and also nutrient absorption.

FOLLOWING A SPECIFIC DIET
If you are vegan you will need to find a non dairy protein powder, and these days they are now far easier to get a hold of than ever before. If you are a vegetarian most protein powders should be suitable although it is always worth checking out each product’s nutritional information. If you happen to follow another specialist or restricted diet or have allergies, then as with any food you will have to inspect every individual product to ensure that it is suitable for you to consume.



THE BIG THREE PROTEIN POWDERS
Whey
Whey is a liquid left over from milk once it has been curdled and strained and is now a by product of the cheese making process. Whey protein powder is one of if not the most popular sports nutrition products out there because of its availability, cost and also the effectiveness. Once consumed whey is rapidly digested, and then absorbed by your digestive system so it gets into your bloodstream and to your muscles very quickly, initiating the quick recovery and rebuilding process. Whey protein powder are available in one of four forms which are concentrate, isolate, hydrolysate and native. All of the four types are abundant in BCAAs, the amino acids that are essential for your body to rebuild and repair the muscular damage caused by working out.

Casein
Casein is the primary type of protein found in dairy, making it up to 80% of the protein content of cow’s milk. Whereas whey protein is quickly absorbed by your body, making it the ideal post workout protein source, your body will break down and digest casein much more slowly, over many hours, to give a slower and a more sustained release of amino acids into your bloodstream and then to your muscles. The slow release digestion of casein makes it the ideal source of protein to drip feed amino acids in to your muscles during the night to start building newer lean muscle mass during sleep while your body recovers from the afters of training.

Weight Gainer
If you have consistently struggled to add muscular size despite following a challenging training schedule and a high protein diet, you might need to consider a high calorie protein powder which also includes a significant amount of carbohydrates. Known as weight gainers, these products will include multiple forms of protein as well as quick and slow release carbs to drastically increase your calorie consumption to help you build up more muscular size. Weight gainer products are mostly used by bodybuilders during a bulking phase where they want to add as much muscle mass as possible, even if that leads to storing some extra fat, or by serious athletes who tend to burn a lot of calories through training and do not want to be in a daily calorie deficit which is burning more than they consume.

Thank you.