Express Fat Loss and Protein Drinks 101

Q: What is a protein drink?

A: Any drink with high protein content can be called a protein drink.

Protein drinks are often made by adding a protein source to fluid such as

milk, water or juice. A variety of commercial protein powders are available

for purchase at sport nutrition store.

Q: Why do I need protein?

A: Vigorous exercise and resistance training damage your muscle tissue.

While this damage is a necessary and normal response to physical exertion,

your body needs protein to repair it.

Q: Should I drink protein drinks?

A: The average person needs 0.8 grams of protein per kilogram of body

weight per day. This means that the average 70 kg male needs 56 grams of

protein per day. A UW student with healthy eating habits gets about 60 to 80

grams of protein in a day. However, if your eating habits are off track, your

body might not be getting enough protein. And most certainly not enough at

the right times during the day.

People who exercise at moderate to heavy intensity need 1.2 to 1.7

grams of protein per kilogram of body weight per day, or 84 to 119 grams of

protein for the average 70 kg male.

Protein drinks SHOULD NOT replace natural sources of protein. They

are used to fill the gap between what you eat and what your body needs.

Natural protein sources are flavored over synthetic ones. Snacks high

in natural protein can be just as convenient as a protein drink, e.g., chicken

breast and a banana, peanut butter and crackers, yogurt.

Q: When should I consume a protein drink?

A: As soon as you are finished your workout. Add a carbohydrate source

such as fruit juice for a more speedy recovery.

Q: Someone told me consuming a protein drink before

my workout is better than after. Is this true?

A: It’s best to fuel about 2 hours prior to your workout, and immediately

after. Your pre-workout fuel will include protein with a moderate glycemic

index carbohydrate food for optimal results.

This helps to keep your blood sugar stable while you work out. And,

research shows greater protein delivery to your working muscles.

Q: I went to my local sport nutrition store today. There

are so many different brands of protein powder, and

some are very expensive. How do I choose?

A: First of all, ignore the flashy “research claims” plastered all over the

product. These claims are often made based on research with flawed

experiment design. The health “benefit” claims are often glorified, and

potential risks may be minimized or ignored.

It helps to know a little about protein. Protein is made up of a long

chain of amino acids. When we consume a protein, it is broken down into

its component amino acids and then re-assembled into the kind of protein

our body needs. In order for a complete protein to be assembled, our body

needs 8 amino acids. These are known as the essential amino acids.

Any protein you buy should, at minimum, carry these 8 essential amino

acids.

The essential amino acids are: Tryptophan, Valine, Threonine,

Isoleucine, Leucine, Lysine, Phenylalanine and Methionine.

Many expensive protein powders claim to be superior because they

carry additional amino acids (there are 20 in total). Claiming these are

superior is false. As long as we have the 8 essential amino acids, our body

makes the other 12 when they are needed.

Many protein powders will also claim to be superior because they have

added “performance enhancing” vitamins and minerals. You may not need

these if you are eating well. At best, you are buying extra nutrients you

won’t use. On the other hand, over supplementing can cause problems. Be

wise and use only what you need!

Q: I read in a muscle magazine that if I am looking to

build muscle I should consume at least 300 g of protein

per day. Is this true?

A: There are mixed opinions regarding the maximum daily protein

requirements. While it is recommended that a person who exercises heavily

needs 1.7 grams of protein per kilogram bodyweight per day, it is not

uncommon for athletes to consume 2.2 grams per kilogram, and even more,

each day.

Most bodybuilding literature (such as the “muscle magazines”) will

suggest that an individual ingest 4.4 grams per kilogram (2 grams per

pound), however there is no scientific literature to suggest that this is

necessary, or even beneficial.

Excess protein is broken down and stored as fat. Over consumption of

protein can cause weight gain and also puts unneeded stress on the

kidneys.

Q: So if you could sum it all up, would you say drinking

protein drinks is good?

A: Yes. Protein drinks are a good source of quick protein post-workout.

They should be used as a complementary source of protein and should not

replace the natural protein you consume.

And, they make a great mid afternoon snack for those who more

sedentary. Try a protein drink, or make your own, and feel how it helps keep

blood sugar, and thus your energy, stable through the day!

Now You Can Lose Weight Faster and

Easier — Without Working Out More,

As Proven By University Of Illinois Study!…..   To Know more Click Here