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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