Uses for whey protein All this being said, the most common use of a whey protein supplement is to promote protein synthesis and support hypertrophy, or muscle growth, and improve long-term muscle performance qualities like strength and power. How does whey protein work? Here are some of the primary ways that the ingestion of whey protein can stimulate muscle growth and muscle performance enhancements: As previously discussed, whey protein delivers all the amino acids and building blocks that are required for anabolism i.
And, a bigger muscle, given myofibrillar hypertrophy, has even more potential to be a stronger and more powerful muscle. Protein timing is a popular nutritional strategy designed to optimize the adaptive responses to training—specifically lifting, or resistance training. This strategy oftentimes involves consuming whey protein around your training sessions i.
This effect is also linked to the BCAA leucine, and numerous studies suggest that leucine stimulates skeletal muscle protein synthesis at the molecular level. One of the biggest reasons I love whey protein as a peri-training supplement i. How much whey protein should I take? This amount will vary for each individual. When should I take whey protein? You can take whey protein at any time of day, but is especially ideal when: Nutrient timing is a priority and you want to ingest a fast-absorbing protein source, like before or after a workout.
You're on the go and want a convenient, clean source of protein. You want to mix up your protein sources to promote adherence, sustainability, and enjoyment of your diet. How many protein shakes should you have a day? Upon waking, as an easy go-to breakfast. With your first solid meal of the day to boost protein content. Roughly 60 minutes before you lift. After resistance training, ideally immediately or up to 2 hours post-lift.
Types of whey protein You now know the myriad benefits of whey protein, which extend from helping support muscle growth to helping you lose fat. Typically contains some lactose and has a relatively low amount of fat and carbohydrate. WPI usually contains less lactose and fat compared to concentrate, with very low amounts of carbohydrate. Digested and utilized even faster than whey protein concentrate.
Whey Protein Hydrolysate Hydrolyzed Whey Protein : This type of whey protein has been further broken down through processing so that it can be absorbed and delivered to your body rapidly. Other types of protein While whey protein is a great go-to protein for many people and good for you, there are several other protein supplements made from other sources on the market.
Casein Protein Similar to whey protein, casein is a protein found in milk. Use whey throughout the day and casein before bed to get the best of both worlds! Egg Protein Similar to other animal products, like chicken and beef, eggs are a complete protein source, providing all nine essential amino acids.
Vegetarian Protein The boom in protein supplementation over the last several years has led to more vegetarian and vegan options than ever. What are the side effects of whey protein?
How do I know my whey protein is safe and uncontaminated? C an you cook with whey protein? If you use a garden hose you have to wait until the water travels the length of the hose before you can use it. With a faucet, the water is right there when you turn it on. On top of this, the faucet has a wider opening than the garden hose and releases more water than the garden hose.
During your workout and times of stress dieting , you want the BCAA to get to your muscles as quickly as possible. Due to leucine's metabolic properties, many people focus solely on leucine and not the other two BCAA's, valine and isoleucine. Research has shown that leucine-rich diets or administration of leucine alone lead to decreases in valine and isoleucine plasma concentrations and a BCAA imbalance Shirmomura et al.
Isoleucine and Valine also has some interesting properties of their own, separate from leucine. Isoleucine has been shown to increase glucose intake via PI3K activation, one of the same pathways leucine uses, but independently of the mTOR pathway Doi et al. How much Xtend you take per day will depend primarily on how much money you can spend and your goals.
The following dosing protocols are based on the large tub of Xtend, which has 90 servings. During exercise BCAA oxidation is increased. Therefore, drinking Xtend around and during your workout is the ideal way to use it.
Start sipping your Xtend 15 minutes prior to the start of your workout i. Continue sipping Xtend between sets during your workout and finish whatever Xtend you have not consumed immediately post workout.
Follow this up with your usual post-workout shake or meal. If you only use Xtend during your workouts, 1 jug will last as follows:. If you want to take additional Xtend on your rest days to accelerate recovery and growth, 1 jug will last:. Another popular method for using Xtend is to sip it throughout the day. Many users of this method have reported gaining lean mass while losing fat simultaneously. This method would be ideal for those cutting on a low-carb, hypocaloric diet.
Simply put the desired amount of Xtend in a container i. You should look a protein powder that meets your fitness goal outcomes and preferences. Keep in mind, for muscle growth you want protein that's high in BCAAs branched chain amino acids or if you want protein for weight management look for low sugar low carb.
XTEND protein tastes amazing! Not like other chalky protein powders. When making a shake I can add fruits, greens, or grains to make even more flavorful and nutritious. How does protein help you perform your best? Does how you take protein change based on your goals? Most experts recommend a ratio of branched-chain amino acids. And this has been proven countless times to be effective.
Secondly, the overall amount of BCAAs needs to be adequate for it to be effective. Xtend gives you a total of 7 grams of branched-chain amino acids. Throw in glutamine, and you have a total of 9. This is way more, gram per dollar than other BCAA supplements.
I mentioned this term earlier, so let me expand…. My workouts tend to be on the side of higher volume, so being able to last longer is important. Also, my recovery time is better with Xtend, and it does help reduce workout soreness although we sometimes embrace feeling sore because we know we did something! I had to dig for something negative to say about Scivation Xtend.
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