Soy Protein vs Whey Protein

If you are adding extra protein to your diet, fitness, as he judge, soy protein compared to whey protein? It is useful to know something of each type of protein supplement. Then you can determine what is right for you and your specific needs.

Soya

Soy protein is a good choice for vegetarians or those who are lactose intolerant. The consumption of this product could also help maintain bone density, too. The Food and Drug Administration (FDA) recommends that 25 grams of soy in reducing total cholesterol. You can share your requirement of soy per day, four servings of 6.25 grams per piece.

The consumption of products containing soy protein at regular intervals are more advantages for you. If you're a woman, this change in eating habits to reduce the risk of developing breast cancer and to relieve the symptoms of menopause. Men who consume soy protein at regular intervals to see the real benefits for health and are less likely to have prostate cancer.

Soy protein is a form of vegetable protein. In fact, the only source of vegetable protein disposal. Soy protein is a heart healthy choices, but also as part of their diet may reduce the risk of cardiovascular disease, along with fat, which is lower in fat and cholesterol.

Whey Protein

Whey protein is a very common source of protein. You will find a wide range of protein supplements in stores. This product is a complete protein milk that Little Miss Muffet and her "curds and whey." Protein derived from cheese whey.

Another advantage of using whey protein is that AIDS in weight loss. When the body tries to digest the proteins, it takes more energy to do if you eat other foods. When you eat protein, was reduced from whey, the speed at which your body absorbs glucose. That is less likely that hunger and therefore less likely to overeat.

If your goal is to build muscling mass in your body, you must include a supplement of whey protein into you're routine . If you ignore this step, you'll probably see a lot of hours in the gym, with no change in muscle mass, since muscle protein growth should be able to.

There are health benefits of dietary protein and whey. Help the immune system and helps you recover more quickly if they get sick. The proteins of whey can be used during chemotherapy for cancer patients, it is easy to digest and provides much needed food to someone who feels bad because these treatments. The results of some studies in animals point of whey proteins, as a substance that can stop the growth of cancerous tumors.
Whey protein is not just for adults either. It contains several compounds in breast milk, and the use of producers of infant formula in their products. Some of these formulas have been proving effective in reducing the number of tears that baby with colic. (All parents who wanted to live this moment in the life of your child, probably before any one had the formula of whey protein to speak!)

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QUANTITATIVE BIURET TEST FOR MILK SERUM PROTEINS

Department of Dairy and Food Industry, University of Wisconsin, Madison The biuret reaction has been used for many years as a qualitative test for the presence of proteins in solution. It depends on the formation of a violet copperprotein complex in alkaline CuSQ solution. This reaction first was adapted as a quantitative test for protein by Autenrieth (1, 2), who determined the albumin and globulin in urine, ascitic fluid and blood serum.

A nmnber of modifications of the biuret test have been suggested, primarily to obtain solutions free of turbidity and to increase the sensitivity of the test.

Kingsley (7) recommended concentrations of 9 per cent NaOH and 0.1 per cent CuSQ in the test solution. He reported that the color complex was fully developed in 30 min. and remained stable until turbidity appeared in about 1 hr.

Later, Kingsley (8) recommended centrifugation to obtain clear tests. Robinson and Hodgen (13) altered the reagent to 3 per cent NaOH and 0.5 per cent CuSO4, and centrifuged and filtered to obtain a clear solution. Mehl (9) found that 0.05 per cent Cu was needed to give an excess for plasma protein concentrations up to 0.15 per cent.

Weiehselbaum (14) and later Wolfson et al. (]5) used a reagent similar to Fehling's solution and did not comment on trouble with turbidity. Trials in this laboratory have shown that the reagent used by Weichselbaum caused turbidity and was not sensitive to low concentrations of milk serum protein.

A quantitative biuret test has been reported by Molnar (12) for total protein in milk and in mixtures of milk and egg albumin. In this test the proteins are precipitated with triehloroacetic acid, centrifuged, the supernatant decanted and the proteins put into solution with alkali. Color is developed in this solution by addition of CuSQ. The method is satisfactory for protein concentration from 1 to 15 per cent. Below I per cent the color intensity is very low and the values range much below those obtained by the K.jeldahl method.

Although the biuret method is widely used in serum protein analysis, the method has not been standardized and difficulty with turbid solution still is experienced.

The purpose of this study was to develop a simple, sensitive biuret method for the measurement of milk serum proteins during fractionation.

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whey protein - the most important supplement bodybuilding

What is whey protein?

Whey protein is one of two types of proteins found in cow's milk.
Milk is about 87% water and 13% of milk solids. Milk The solids are fat, lactose, protein and a small number of other minerals. The protein contents of milk solids is about 80% protein and 20% casein protein whey.

Whey protein is quickly digested by the Casein protein and has a high biological value, which
protein available nutrients.

Where whey protein product in vivo?

As mentioned above, whey protein of cow's milk. To protein supplement whey protein is whey separated from the fat and lactose, using one of several methods for creating a Whey protein concentrate dry.

The isolation of whey protein?

Whey Protein Isolates is an expensive form of whey protein. Whey Protein Isolates containing 90% or more protein and less fat than the protein concentrate, which may also contain whey 29% and 89% protein. The difference between the two types of whey The protein is a whey protein more complex process of filtering.

Because whey protein is made?

Ion exchanges is a method used for the production of whey proteins. When Casein or cottage cheese and milk to separate the milk fat The cheese, the remaining liquid whey goes through a series of filters The separation of proteins from whey lactose and other ingredients. This Concentrated liquid whey enters an ion exchange container, l ' then used to clean electrical charges in the protein of whey. The purified Whey protein is dried to remove moisture.

Whey protein because it is so popular?

Whey protein is very popular between bodybuilders for several Reasons. The main because whey protein is the Full of protein, and most are quickly digested. Is of high biological value and contains branched-chain amino acids, That are important in building muscle mass. The second reasons Our protein is so popular is because compared to other proteins, so is much cheaper.

Who benefits from supplementation with whey protein?

Those who participate in sports, especially fitness, benefit greatly from proper integration with the proteins of whey. In Beside providing the body with all essential and nonessential Amino acids which are naturally rich in protein whey Amino acids, branched chain (leucine, isoleucine and valine). These including amino acids are used directly by skeletal muscle and, Therefore, in high demand during exercise or athletic Task.

How much whey protein should I take?

The protein from all sources, where all Days from 1 to 1.5 grams of protein per kilogram of body weight. This , Ie a bodybuilder 200 pounds should consume 200 grams to 300 Of protein per day. This amount must be divided into at least 5 or 6 meals. At least two or three of these meals should be together Proteins of animal origin such as meat, fish, poultry and Milk and milk products. The rest of the meal may consist of proteins shakes made with whey proteins. If your goal is at the center of
Area, and each meal should consist of 40 to 50 grams of protein.

Most of the supplements of whey protein powder provides 20-24 g of Of protein per serving. Most supplement are whey protein with milk a ball in a service, which is equal, everyone needs to shake consisting of two spheres of whey proteins.

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What is your conclusion? What should I choose?

For the training of pre-and post training for the hydrolyzed whey is the first or second ingredient on the label, then it is likely to affect so much charge in the product of protein synthesis for best performance. As mentioned above, whey isolates are also of high quality whey and milk for maximal anabolism isolates that should be combined with whey hydrolysates on its agenda for the training before, and after training. The ingestion of small amounts of concentrated serum do not hurt, but this should not be the first ingredient on the tub of protein powder.

SI seeks GROWTH high protein powder (fully its potential for growth and recovery periods to use more time for a period before, and after training), then with a mixture.

You will receive the full spectrum of proteins and obtain changes in the absorption rates for different types of proteins. With a mixture of serum and an anabolic environment creates an anti-catabolic environment from the casein.



Methionine
Phenylalanine
Threonine
Trytophan
Valine

N. Essential amino acids - these amino acids are in a position of essential amino acids (and) even from glucose, it is not necessary to be synthesized to be absorbed by food. There are 11 non-essential amino acids, essential amino acids and determined - these amino acids depend on the level of non-essential but may not be essential under certain circumstances (Babys their own taurine, an amino acid phenylalanine is essential for the person phyenylketonuria with this disease, because produce, in addition there are other timing when some may be non-essential amino acids become essential).

Protein sources

Sources of animal protein generally contain higher levels of some essential amino acids from plant sources of amino acids - accept for soybean (a type of legume) containing all essential amino acids. Other legumes (eg beans, lentils, peas) and nuts and the equilibrium level of essential amino acids and a good source of protein, especially for vegetarians.

Fruits, vegetables and cereals do not contain much protein relative to sources of meat protein.

Protein quality

The quality of proteins is considered as one:


of high quality protein, or
protein quality low
Protein quality is determined to be high or low quality:
Digestibility (or bioavailability) - easy to digest, as a source of protein and is absorbed in the gastrointestinal tract is a factor
Essential amino acids - a food source that contains all the essential amino acids in abundant quantities and at a similar level is another factor (complete protein containing all essential amino acids in the mixture and level, while the proteins are not complete)

Complete and incomplete proteins

Meat eaters generally eat enough food of high quality protein, while the vegetarians (especially vegans) for certain foods and combine to create a meal that contains high quality protein - but not impossible to get the extra work is necessary and Some vegetarians may not know the quality of the protein, a factor, because they absorb many proteins. Represent a protein-rich food of a protein is complete if it contains all the essential amino acids in large quantities. Foods rich in protein, but not enough essential amino acids are considered incomplete proteins.

Most of the meat / fish eggs and other animal products are proteins, most people with enough protein and essential amino acids they need, they can only eat ordinary food. Vegetarians, on the other hand are the little 'time to get all the protein and essential amino acids they need, like most legumes, beans, nuts, peas are incomplete proteins

To get the right number of proteins recommended daily protein you need at each meal, or at least a combination of foods to eat protein incomplete to a complete protein.

Of protein for vegetarians
Vegetarians must ensure they have enough high quality protein in your diet on the foods they eat. That soy is the only plant food that is high quality protein, can sometimes be difficult (but not impossible)) for some strict vegetarians (vegans to get enough protein in your diet. Lacto-ovo-lacto-vegetarians, and ( or eat eggs and dairy products, or just) the milk had fewer problems with high-quality protein as milk and eggs, in particular, foods rich in protein of high quality.

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Delivery Skinny Guy protein powder

So what do we really need to know protein powder? After all, as a thin or a beginner to the whole bodybuilding scene you simply want to know a few answers. Protein powders necessary? It really works? How much do you need? What should I bring? Which is better? And finally, one answer will make a difference, intercepted when it comes, and pull the ladies?

This article is for you if you want to learn mutaed the science behind the ion-exchange cross-isotope labeled protein markers, blah, blah, blah. In this article, denying all the hype, science and confusion that surround protein powder. As it by this article and put it into memory, which the resident expert of protein powders and surprise your friends when you visit the archives of Sports Nutrition. Not more than 2 hours of shopping for travel in protein powders, because they have no idea what they really want to have!

The protein powders is really necessary?

Thus, although protein supplements is not a condition for the mass, I have not met a person who can get 400 grams of protein per day for cooking. When the protein of more than 200 grams per day, I suggest a protein powder - it will make life much easier.

In addition, U.S. dollars tendency for dollar, protein powders and meal replacement for all food, more comfort. Make no mistake, though. Protein powder are still supplementing in my book. Supplement: A supplement to the diet. I stress this point because the center of each system must be food. All meals are often better than powder because it has a wide range of nutrients that powder cannot offer.

Most of your dietary protein should consist of meat, fish, poultry and eggs. However, getting all the protein of all foods that are not always practicable and convenient, especially if you eat 6 or more times per day to take applications. I insist that you are the best muscle building, based on a maximum of three per day, or 40% of their meals should be restricted. For some may seem like it should be "ocean sound" and would not agree.

The conclusion is that both food and supplements are necessary to achieve a complete nutritional balance as well as the desired level of protein intake, especially if you're not a big fan of cooking. And I guess that not more than 95% of you read this cleaning of the house at every meal to cook, sitting and waiting for his next meal. Do not make the fatal mistake of thinking that protein powder can be substituted for the solid training and nutrition program.

The protein powders really work and not healthy?

I get this question via e-mail to me almost every day. I show only "works" as a supplement to help you in your mark additional proteins, but are probably still walking, 'Yes, but protein powder is going to help to a muscle or a fraud? "A better question would be:" The protein really work? "And the answer is obviously yes. To be fully aware that protein is composed of blocks as the amino acids that play a variety of functions in the body, such as planning to build and maintain healthy muscles in combination with diet and exercises. Protein also:

To support the production of red blood cells

It stimulates the immune system

Keep your hair, nails and skin healthy

However, all protein powders are the same. Most proteins powder contains a number of questionable ingredients such as aspartame, saccharin, fructose and artificial colors. And "observe interesting to note how unhealthy most of these protein powders actually are. If you use a protein powder with natural ingredients rather than products with chemicals and ingredients that do not create a favorable environment for muscle growth and fat loss sweetened are.

Also avoid products with refined carbohydrates such as fructose, sucrose or brown rice syrup. Make sure the product is of a society that is actually interested in good health established. Unfortunately, the supplement manufacturer to continue to meet the needs of consumers are not aware of the weight with the products of shit because they are buying and are more convenient for create for them. Perform a job search unbiased reviews, research the history of the company and its reputation. And then make a decision and accept responsibility!

In the past, one of my criteria for a healthy product, the protein of the taste was great and must be easily mixed. Most proteins powder mix with a spoon, but I was disappointed find that the taste will inevitably be sacrificed for a safe and healthy. I can live with that. You see, when a product is removed from all artificial chemical sweeteners such as sugar or aspartame and sucralose easily with the left almost tasteless and sometimes serious.

Since I need protein powder?

These better questions would be: "How much pure protein do I reach my goals?"

Proteins are macronutrients and frequently throughout the day should be drunk. I recommend at least 1 to 1.5 grams of protein per kilogram of body mass. This means that if you leave 150 pounds of body fat and 10% (150 x 0.10 = 15 pounds of fat lean 135 pounds) with at least 135 to about 205 grams of protein per day.

I recommend that protein powder, mainly for the pre-training, coaching and training after shaking. Then the liquid food is better for all foods, because it has the rapid absorption.

I do not recommend protein powder cannot be used for food as a substitute for more than two meals. This is what look like a typical day as follow:

1 meal (lunch) - Whole Foods

Food 2 (mid morning) - liquid protein meal

3 meals (lunch) - Whole Foods

Meal 4 (afternoon) Whole Foods

Meal 5 (pre-and post-exercise) liquid protein meal

6 meals (dinner) whole food --

Meal 7 (before bed), wholemeal

What kind of protein powder should I use?

Is needed before selecting the protein powder, here is a brief summary of the protein to help, a sense of thousands of different protein powders to choose from:

Whey protein is 20% of the total protein in the milk. Whey is recognized for its excellent amino acid profile, high cysteine content, rapid digestion, and the interesting variety of peptides. Then it quickly digested the best time to eat before training, during training or immediately after training. You will be seen as the stage during the day when more power is needed and if your body into a state of anabolic steroids.

Casein protein equivalent to 80% of the total protein in the milk. Casein is known for its excellent amino acid profile, slow digestion, and identified the interesting variety of peptides. Since casein is slowly digested into the bloodstream for use during training or training - you need the fast absorption of protein at this time. Instead, use a casein protein for the rest of the time outside the window before after training.

Soy protein is the most controversial of all types of proteins. While the package of soy everything is possible, a brace of soybean label have done with excellent magical affect, there is much research suggesting that soy protein can be disadvantaging often. Because of the confusion, my personnel opinion, I recommend you avoid SOY PROTEIN completeness and consistency with other listed these types.

Mixtures of proteins are usually a combination of different mixtures of proteins such as protein concentrate, whey protein isolated from whey, egg protein, soy protein and casein protein.

Why should a mix at all? You will receive the full spectrum of proteins and obtain changes in the absorption rates for different types of proteins. With a mixture is an anabolic environment in the serum and an anti-catabolic environment to create the casein - use this kind at any time of day, but not before a workout or, after training.

Whey hydrolysates (also hydrolyzed whey proteins are known as peptides), are powerful proteins that is absorbed more quickly than others, because your body prefers peptides, whole proteins. Hydrolysates are produced through very low heat and low acid and) mild Enzymes Drain (the highest in the essential and branched amino acids and may be of the anabolic protein synthesis in short-term such as prior training and post-workout window.

Whey Protein Versus Whey Isolate:

The whey protein powder supplement the measures that are the shelves made whey concentrate and mixed with a small portion of whey isolate. The comparison between the two, whey protein) is more expensive than the milk whey protein concentrate because it has a better quality (more pure) and higher BV (biological value. Whey protein contains more protein and less fat and lactose per serving. The whey protein isolate that contains 90-98% of whey protein from milk, while concentrates with 70-85% protein.
Whey protein is the highest yield of protein available, which comes from milk. Because of their chemical properties, is easier to absorb into your system. Of course, with its high concentration, it appears that a protein isolate, would be the obvious choice instead of focusing on. However, it is an individual decision, because the insulation is more expensive, and because it is pure insurance helps you bigger muscles. Cannot justify its concentration in most the additional costs.

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The protein needs of bodybuilders

The first thing that every bodybuilder needs to know just how important it is enough protein in your daily diet. Although many proteins can be eaten as whole foods bodybuilders usually a combination of beef, foul (chicken, turkey), fish and protein supplements as powder or liquid.

The popularity of supplemental protein increased for several reasons. Let's look at a typical 200-pound bodybuilder. Our bodybuilder must consume 1 to 1.5 g of quality protein per kilogram of body weight per day. This means that you are an average of 250 grams of protein per day should be. This protein intake should be divided into 5 or 6 meals to eat during the day. To consume six meals a day, the needs of our bodybuilders to an average of about 40 grams of protein at every meal.

See the protein content of some common foods Bodybuilding

Nets 8 ounces number: 45g protein, 10g fat

6 oz chicken breast: 40g protein, 2g fat

6 oz Turkey breast: 30g protein, 1g fat

8 oz minced pork, 30 g protein, 6 g fat

4 oz Hamburger (90%): 15 g protein, 10 g fat

1 can of tuna from the part of the light (6.25 ounces): 40 g protein, 1 g fat

1 / 2 cup cottage cheese: 12g protein, 2g fat

1 large egg: 6g protein, 3g fat

With a combination of good food, you can easily to your needs 3 or 4 to 6 meals per day. However, you can imagine how long it takes to create and would eat six meals a day with these foods, not to mention very expensive!

Therefore, extra protein comes into play. They offer a fast, convenient and relatively inexpensive to add an extra 2 or 3 servings of protein per day. As a bonus, quality protein powders taste! Supplements protein powder are used in various types of formulations, and flavors.

The protein is composed of amino acids, the components of the muscle tissue itself. There are 22 amino acids, some of which the body alone cannot do, and others who must be fed in the diet. The combination of different amino acids in a protein source is the amino acid profile. Each type of protein has a different profile of amino acids. Therefore, it is best to consume a wide variety of protein sources and a wide range of additional protein powder. The most popular types of protein powders are whey, casein, eggs and soybeans.

Whey protein is by far the most popular and most widely used protein supplement. Whey protein is cheaper per gram of protein than many other types of proteins. Whey protein is quickly absorbed through the digestive system and reaches the muscles quickly. Whey protein is best used as the first meal of the day because your body has not had any protein for many hours at night and you want to enter the bloodstream at once. The use of whey protein immediately after exercise, because it achieved the most important time in large amounts of protein and muscle, when possible.

Casein protein is a bit "more expensive than whey protein, but it is absorbed much more slowly. This fact makes casein protein the supplement of choice right before bedtime. Part of casein protein can give your muscles a constant supply of protein for 5 generously to 6 hours instead of 1 or 2 hours for whey protein. The protein casein is also an excellent choice if you think you may well before the next service proteins.

The protein in eggs is not as popular as whey or casein, mainly because of the cost. However it is an excellent complement with a high BV (biological value is used to show the number of proteins is actually usable in the body) and excellent amino acid profile. I want to egg protein, whey and casein shakes my add variety, or occasionally as a substitute.

Soy protein comes from soybeans, while popular with vegetarians, is slightly lower than whey, egg protein and casein. This may be true, according to the profile, not all amino acids, is always a great way to add variety to your protein intake and it is recommended to supplement their dietary supplements in the rule.

Protein supplements are by far the most popular supplement in the bodybuilding world. I propose to guarantee the purchase of a brand, you receive a high quality product. If you are new bodybuilding and supplements, some sales of quality brands BSN, MuscleTech, Best Nutrition, Twinlab, Cytosport, EAS, and the list goes on. I recommend using different brands and flavors until you find a pleases me to find really. Sometimes change is sufficient mark for diversity and perhaps, if I have a good sale!

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What are the best of times, the whey protein in muscle pack to take it?

When it comes to whey protein goes, it is logical to try to consume the supplement of whey protein for best results. When an aspiring coach is just starting and trying to supplement their diet with additional protein, can be confusing when you take whey protein, the best results.

Let me give you a personnel example. When I started, weight training again in '86, my first protein supplement protein powder Beverly International. Course, this protein supplement is a product made of whey, but a change of the mixed economy of soy protein with milk proteins.

Let me say first that this protein powder mixed into the concrete early and felt the little 'better. Anyway, I had no idea when to take this protein supplement. I took this drug, protein powders, after two days. It' was a total waste of money without any benefit.

First, my protein intake is very significant that in all muscles.

Secondly, every two days was not enough to affect my protein at all.

How do I know when to take a protein supplement? There was absolutely no information - no forums, blogs, no, no response from Yahoo, no information about the site (such as construction muscle101 .. Hehe), no Internet, no nothing. If you're an aspiring coach in the 80s and mid 's, there was a large amount of information available, use much less.

However I know.

Whey protein is a supplement because it contains some of the wonderful properties of the muscle main building is an important source of protein than most others do not.

What is your average digestibility. Whey proteins, for example (the purest form of whey protein) is one of quality protein sources today.

Once absorbed, the proteins of whey can be quickly on your system.

Beside being a high-quality protein, whey protein rich in branched chain amino acids (leucine, isoleucine and valine).

These amino acids are important because they prevent the degradation of muscle proteins during exercise and appear to preserve muscling glycogen. In other words, the whey protein contains the country to strengthen the muscles that most weight trainer are looking for. This is very important to understand.

So, to return to the question of when to take whey protein?

Well, now you know that whey protein) 1 digested with ease and efficiency, and 2) high in muscle-building branched, chain amino acids. Now everyone should know when to take whey protein for best results.

I did some research and made many personal experiences to see what works best. My conclusion is that it is better this window of opportunity to use 3 or the power of whey protein. This is what I think are the best times to take whey protein:

• When you wake up;

• 40 minutes before exercise;

• Immediately after the exercise.

Let's look more closely at any time via the best time to take whey protein.

1) When you wake

"Prepare your body for growth!"

After awakening, the body is about a form of hunger. If you know it or not, your body is a demand for nutrients and needs these nutrients are internal mechanisms to start the preparation and execution of work. The proteins in the body is weak and wants. Before the protein in your body can heal.

Personally, I found that whey protein drink mixed with yogurt and orange juice works best. This is one of the most important to take whey protein.

However this is very important and can actually improve the performance of weight training at night! Some have 45 minutes after ingestion of protein shake whey with milk, have a complete picture, the formation of power breakfast. To use, to strengthen their capacity, protein bodies effectively and efficiently. Believe me, if you follow this path the little, you'll soon see the results through the roof.

2 40 minutes prior to the development of

"Energize your workout!

If you have a very intense training, you have to go to a fast-acting, high-quality protein. Whey protein contains high levels of branched amino acids to maintain muscle glycogen stores. This is very, very important. Because glucose is the number of bodies of energy, maintaining the level of glucose in the blood and the formation of high intensity.

I recommend taking a whey protein drink mixed with carbohydrates to increase your workout.

3) Immediately after exercise

"The real secret to building big muscles!

In terms of taking time to serve as whey protein is the most important moment for a quick drink protein. If you have a protein drink a day is the time of the day, take it. I am very honest, only with a protein / right after eating carbohydrates after training, can improve the results immediately.

I think that after training, eat a quick source of protein known as whey proteins and some fast-acting carbohydrates.

Why are carbohydrates and proteins? When carbohydrates are taken in proteins, there is an explosion of insulin. If the insulin in the body of the machine for the production of glycogen in the highest gear. Glycogen is an important form of storage of glucose and is mainly in the liver and muscles. The contribution of glucose in the tissues of the bodies active energy.

Therefore, the movement of insulin, glucose and amino acids in the cells, which should speed up what I want and secondly, it begins an enzyme that is essential for the synthesis of glycogen.

Other studies have shown that stimulates the ingestion of a supplement of carbohydrates, protein after a workout, the release of growth hormone. Great news for the muscle.

If you want lean muscle mass, always an energy drink many proteins and is rich in carbohydrates after a workout to consume in their diet, and include the formation of force.

The taste of the drink after a meal post-workout.

½ cup lows-fat yogurt

Spoon 1 teaspoon (2 ounces) of protein powder, vanilla, 30 g protein whey

1 tablespoon honey

1 ½ Cups of skim milk or 1%

1 cup orange juice

5 g of creatine monohydrate


Mix all ingredients in a blender until frothy. Include: 590 calories, 45 grams protein, 93 grams of carbohydrates and 6 grams of fat.
Remember to adjust the ingredients to meet their nutritional needs. However like the breakfast you have to go ahead with a muscle whole meal about 1 hour. Are very serious, because an element that the road to muscle fast, that's all. We noted that the same drink after your workout within 30 minutes and should continue to do so with all the muscles of foods 1 hour later.

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