Shake Up Your Day - The Many Benefits of Whey Protein

When top sportsmen and women talk about the key ingredient to unlocking muscular growth and recovery, protein is more often than not the first word from their lips. After all, protein makes up around 75% of the solids within the human body. It's an absolute must given this fact, that in order to maintain health, protein has to be a major consideration in our diet regardless of whether we are a serious athlete or a health conscious bystander.

Protein is a chemical structure that contains oxygen, carbon, nitrogen, hydrogen and usually sulphur. Protein molecules are complex and are made up of chains of amino acids. Proteins are absolutely essential to human life, not just elite sportsmen and women and bodybuilders as many people think! Their function is in the growth and repair of tissue and a key ingredient to every person's physical wellbeing.

Muscle growth and toning occurs when tiny tears occur within the muscle tissues as we exercise. As these tears repair, muscle development takes place. The key ingredient in the building blocks of muscle recovery and repair is protein. We get this protein from a variety of foods. The down side is that the fasterv the protein arrives at the muscle after exercise the quicker and more effective this process becomes. The best way to ensure your muscles are taken care of is by delivering protein to them via a whey protein shake. Protein shakes get to the required area within 30-40 minutes as opposed to food which can take many, many hours. My advice is to definitely supplement with protein but always head for a food authority accrediated and dairy licenced brand.

Some foods take many hours to reach the muscles, whereas a protein drink is absorbed and begins the healing and building process in the muscle cells within 40 minutes. This is why a protein drink should be consumed straight after you exercise. The muscle building and recovery process will be sped up dramatically and the chance of injury reduced. Other key times include breakfast so as to replenish protein supplies and before sleep, as this is a time when the body may become depleted of protein. This will aslo keep the metabolism going while sleeping!

Whey protein is generally the number one choice of the serious and part time exerciser as its abilities to promote muscle recovery, repair and growth are greatly evident. The high strength, high impact sports people often looking for muscle mass will head for a protein shake that is also higher in carbohydrates. Soy protein is also another top option and is a favourite more of the women than men. Soy protein can often be found in weight loss and slimming products that are especially designed for the female body as it has lean muscle mass benefits. However, please only use these protein supplements in partnership with wise food choices that also contain protein.

The amount of protein required is ever debated amongst the health and sporting fraternal, but as a general rule around 10 grams per 4.5kg of body weight (ie 10 grams per 10 pounds) is a common concensus. Body Weight 60kg/130 grams of protein, 70kg/155 grams, 80kg/175 grams, 90kg/200 grams, 100kg/220 grams. With todays crazy lifestyles, that are often accompanied by diets that can lack in protein, a protein supplement in the form of a protein shake is an intelligent addition to a person's diet.

Adhering to the recommended protein intake guide will keep you nicely on target in shaping and toning those muscles when combined with exercise. However, sometimes when we have had longer than usual intense activity, especially a number of days in a row, your muscles may want a little more to keep on top of the recovery process. Please note that excessive use of higher than recommended dosages of protein can lower the bodies magnesium and calcium levels. These can usually be topped up with a magnesium and calcium supplemant.

In the slimming and weight reduction field, protein is also regarded as hugely important by many researchers. Added to this, recent evidence appears to support the beneficial nature of a high-protein, low-carb diets. A hefty randomized study at Stanford University discovered that women adhering to such a diet experienced more favorable overall metabolic effect and reduced their weight after 12 months than in other diets. The study traced 311 pre-menopausal, non-diabetic women, age 25-50.

Please take note when I say that high protein supply foods should never be replaced by protein shakes. Yes I am an advocate of the protein drink but foods such as eggs, fish, meat, legumes, beans and milk are wonderful protein suppliers. However, protein supplements in the form of whey protein shakes and also glutamine are excellent partners with our natural foods as they enhance the muscle growth, recovery and repair process.

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Colin Johnson has been an elite sports trainer, drug educator and father of five all in one lifetime. He highly approves of whey protein shakes for muscle recovery, shaping and development. Colin can be contacted at admin@protein4health.com to answer all your questions relating to supplements.

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