When it comes to intense exercising and training, protein plays a crucial role in the growth and recovery of muscles. In order to avoid muscle loss, an athlete or a bodybuilder should take 1.7g to 2 g of protein per kg of bodyweight. Proteins are absorbed best by the body during four hours phase after the workout. Whey protein powder is the most digestible form of protein which should ideally be taken immediately after the completion of the workout. In the below article, we will discuss how beginners should take protein supplements and we will also share guidelines to select the correct whey protein powder. WORST Exercises and Workout Mistakes That Will RUIN Your Fitness Goals.
When we perform resistance training, the muscular cells in the body see a breakdown and that needs to be recovered in a good way by giving the body adequate rest and take proper protein. Remember, proteins are the muscle-building blocks and they should only be used in the development and growth of muscle to cause hypertrophy. Proteins shouldn't be used to provide energy for training, that work should be done by carbohydrates and fats present in the body. Now before, we get much deeper into this, now let us throw light on how beginners should take whey protein. How to Lose Weight Tip #1: Ectomorph, Mesomorph or Endomorph? Identify Your Body Type Before You Start Weight Loss Diet and Workout.
Protein Supplements For Beginners
Immediately after completion of an intense workout session, the body needs protein for immediate recovery and to avoid soreness. Whey is a by-product of dairy foods like milk or cheese. Whey is said to be the richest form of protein in terms of biological value and is ideally recommended to be taken post-workout. As a beginner one scoop, i.e. 30 g of whey protein powder should be taken after the workout by mixing it in 8 oz or 250 ml of cold water. Proper protein shakers should be used for mixing. This should provide the body with around 25 g to 30 g of quality protein along with essential amino acids. The reason why whey is suggested post-workout because it is properly synthesised by the body at that time. However, a lot depends upon the type of protein powder you choose, which we will discuss below.
Guidelines For Choosing the Correct Whey Protein Powder
There are numerous protein powders available online as well as in retail outlets. Each brand has a marketing gimmick for their product and you shouldn't be fooled by it. Unfortunately, there are fake products available in the market that can cause side effects. You should adopt the following steps before choosing the correct whey protein:
1. Firstly, protein supplements clearly mean whey or whey isolate powder, it shouldn't be confused with soy protein powders. However, there are different plant-based protein available in the market for vegans, but that is all-together a different topic up for discussion on a different day.
2. Secondly, before choosing any whey protein powder study about the goodwill and reputation of the brand name in the market. Most importantly, buy from authorised bodybuildingindia.com website or from a store which scans the barcode of the product in front of you.
3. An ideal whey protein powder will contain around 5 g of BCAA (Branch Chain Amino Acids). Also, check the ingredient label of that powder, it should contain three essential amino acids leucine, isoleucine and valine in the ratio of 2:1:1.
4. If you are aiming for lean mass and fat loss, then go for whey isolate protein powder, however, it would cost much more expensive than regular whey powder.
5. Lastly, protein supplements have to be taken continuously, you can't expect result by just taking one box of 2.2 lbs. Therefore, this thing involves a lot of investment.
It must be noted that whey protein powders are not any medicine that will help you develop a massive physique in one single night. You have to put in lots of hard work in your training routine and also follow a good diet on a daily basis where all macros-carbs, protein and fats should be taken in adequate proportion as required. While on bodybuilding, junk foods, processed foods and refined sugar is a strict no-no. Also, youngsters who aim for shortcuts should avoid taking anabolic steroids as it has numerous side-effects.
(This article is written for an informative purpose and should not be substituted for medical advice. Kindly consult your doctor before trying any tips.)