subject: Which Protein Supplement To Suit Your Needs [print this page] By taking end goals into account to start with, if you are aiming to achieve plenty of size then a weight gaining supplement is probably the ideal choice, this because they normally consist of plenty of protein, carbs, healthy fats, and are very calorific. You are therefore getting all the quality nutrition you need to work alongside your regular diet and nutrition in one convenient supplement. On the other hand, if you are aiming to lose fat, then you will be more suited to a protein supplement that is both low in carbs and fat. This is usually the case for the majority of protein supplements; therefore, foremost they are practical for their primary objective, which is helping generate, or maintain lean muscle. However, over the past few years various diet protein supplements have become available which apart from containing optimum levels of protein per serving and are low in carbs and fat, they also include a high amount of fat burning ingredients such as green tea extract and CLA. You are therefore getting a protein and fat burning supplement in one. On the other hand, if you are worried about neglecting certain other nutrients from your diet through either eating the wrong types of food or just not having enough time (or desire) to prepare, you could consider one of the many advanced protein supplement or all in one supplements. Advanced protein supplements usually include a mixed blend of protein to meet different requirements (quick, slow absorption) as well as several of other nutrients including various amino acids and creatine. All in one supplements are very similar to advanced protein, they tend to include similar ingredients alongside the optimum proportion of protein, carbs and fats per serving.
The important detail to follow during any length of intense physical activity is to ensure you are consuming sufficient protein into your diet. When following any training routine, you need to be aiming for 1.5 to 2 grams of protein per kg of body weight. This can be difficult through consuming normal foods, which is why protein supplements are so popular. Similar to exercise though, more is not always better. The key element is timing; get that spot on before everything else.
Pre Workout
Taking a pre-workout supplement can play a key role in your training levels and your end objectives. Try to intake it around thirty minutes to three quarters of an hour prior to your workout to enable the nutrients long enough to enter your system and be at their most effective. Consume it anytime sooner and you are potentially going to miss the benefits, whereas consume too late and you might end up exercising on a full stomach and feeling bloated. You should try for a mixture of high protein and high carbohydrates to supply you with the energy to power through you sessions, do not just aim only for protein.
Post Workout
Like the pre-workout supplement, you need a mixture of carbs and protein. Aim for high GI carbs to cause an insulin spike in your body, hence increasing protein synthesis quickening the supply of nutrients to your deprived muscles. Whey protein is considered post training as it is digested more quickly into your body and thus begins recovery of your muscles a lot faster.
Pre-Bed
Consuming a protein supplement before bed is extremely important to help your muscle repair and boost new muscle growth. Your muscles repair themselves best whilst you are at rest, and when are you resting more efficiently apart from when you are asleep. Choose a casein protein supplement and take it half an hour or so before going to bed. Casein protein is the opposite of whey in that it is digested into the body over a prolonged period of time; therefore, it supplies an optimum steady flow of nutrients to your muscles whilst they repair throughout the night time.
There are numerous pre, after and night time shakes on the market, all containing excellent ingredients for the time and objective their formulated for. All in one shakes are also practical, as they include excellent amounts of sports nutrition ingredients and are perfect for consuming additional calories.
Of course, you do not need to buy supplements if you do not wish to. You can easily create your own by chucking a number of ingredients into the blender. Some milk and some oats are great for pre workout, as milk includes good amounts of protein and amino acids and oats are low GI carbohydrates which mean they generate prolonged energy to get you through your training. Change the oats for a banana following a workout, bananas are high in glucose therefore supply instant energy to help you recover in time for your next session. As milk mainly consists of casein protein (so does cottage cheese), it is also perfect for pre bedtime. If you are feeling rather more adventurous, throw in some peanut butter or flaked almonds to get your healthy fats.
