Physical training allows you to transform any human body, improving its health and aesthetics both through the reduction of fat mass and an increase in muscle mass. Today more and more people approach this reality not only for passion, but to improve the quality of the well-being of their daily life.
To have a body in perfect condition it is not enough to undergo racing sessions or exercises with weights, but it will also be necessary to have a correct diet and provide the right doses of nutrients: we are what we introduce into our body.
However, it is not always possible to acquire what our body needs through eating. In this perspective, there is a compound that is fundamental in order to allow the growth of muscles and their development: Whey proteins.
But what are they? How should they be taken? And what is the right amount? Below we will answer these questions by revealing their characteristics to have the maximum effect in using Whey proteins.
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Whey proteins: what they are and their characteristics
But why is protein essential for physical training? It is important to consider that muscles need a number of substances that allow them to contract and grow.
Among these elements, proteins play a primary role and are considered the building blocks of a muscle to which amino acids are added which can be compared to the mortar that holds the bricks together.
In fact, after a physical effort is performed, the body will require new energetic substances in order to improve the performance of a single muscle fiber, strengthening it and increasing its efficiency, with the creation of new fibers. In this process, the presence of Whey proteins is necessary, helping to tone a muscle and making it grow in volume.
Whey proteins are derived from whey and can be considered a bioproduct since they are of natural origin and do not contain synthetic elements. They are sold in a convenient jar with different weights in the form of a water-soluble powder.
Who can take whey proteins and in which cases to use them
One might think that only those who always want a perfect physique or need to increase their muscle mass can make use of whey protein.
On the one hand, they can be considered an indispensable reality for a sportsman or weightlifter who wants to have a more efficient result from his training, but on the other hand, thanks to the particular composition of this product, it will also be possible to use it outside of a sports training. , as in diets.
In fact, when dietary profiles are carried out to maintain weight, or decrease it, it is necessary to structure the intake of carbohydrates, fats, and proteins in a balanced way. The use of Whey can be a valid reality to balance the diet correctly.
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Take whey protein before training
But how do take whey proteins? Establishing the right dosage and the right time is a factor that affects muscle development. In fact, if the amount of protein is excessive, it will also result in a counterproductive caloric intake, while if, on the other hand, there is too limited a quantity, it will not be possible to achieve the desired effect.
It must be considered that proteins can be taken at different times of the day and for work that is effective and above all a regular growth for the muscle, it will be useful to take them before a workout. Therefore, if you have planned your training in the morning, taking Whey proteins early in the morning can be a valid contribution, especially after the hours of sleep, in which the body has consumed the energy substances and needs to integrate them.
In principle, each individual should acquire 20 to 30 grams of whey protein per meal. The calculation is done based on the body weight of each athlete. For individuals who need to maintain physical fitness without additional muscle input, it is sufficient to calculate approximately 0.7 g per kg of weight. On the other hand, in the case of athletes who want to strengthen their muscle capacity, it can even reach 1.7 grams per kg of weight.
Proteins come in different flavors and in their soluble composition they can be easily dissolved in a liquid compound such as milk, a fruit smoothie, or simply in water.
Protein intake before a workout is crucial as it allows you to keep the level of amino acids very high, preventing the body from using proteins as the main energy source. This provides an additional protein source that will be used for muscle growth or for those who intend to maintain toned muscles.
Consume Whey Protein Powder after training
Whey protein intake must also take place once a muscle workout has been completed, acquiring a protein quantity equivalent to that used before physical activity or, in the case of particular types of exercises, even slightly higher. But why is it important to consume whey protein after training?
During physical exertion, the muscles to perform an exercise consume energy that is generated by the chemical reaction within them in which various components participate, including proteins. This means that once the training session is over, the muscle has been put under stress and will need the right protein intake in order to allow it to grow. It has been shown that at this particular stage,
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Take whey protein as a snack
To obtain a result that is effective and produces the right protein balance within the body, the intake of whey proteins must take place throughout the training program, week after week, or throughout the diet phase, and distributing the percentage of the product even away from training.
The particular type of composition of Whey proteins allows them to be used not only in a smoothie or in a drink, but also as a snack.
In fact, it will be possible to mix them with yogurt, combine them with cheese, or create snacks that have the right amount of protein, but that is easy to transport and consume without the need to use a liquid and the appropriate container. In other cases, if it is foreseen in the food profile, it will also be possible to compose foods rich in carbohydrates and proteins.
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Why choose whey proteins: the advantages of using them
But what are the benefits of taking whey protein? Below we list the most relevant ones:
- direct absorption: once taken the proteins are absorbed directly by the body, contributing to the energy reserves necessary for physical activity.
- Stimulation of amino acids: Whey proteins allow a spontaneous production of amino acids, improving muscle growth.
- Calculated dosage: given their powder composition, it will be possible to precisely dose the right weight of proteins for each meal, in order to have an efficient energy supply.
- Ease of use: the solubility of proteins is perfect to make their use simple. They can also be taken in other ways, creating compositions even dry, easy to transport, and eat.
- Natural product: Whey proteins are created by a completely natural process, respecting the body and those who take them since they do not contain any synthetic elements, being extracted from the milk of grazing cows, with particular attention to the well-being of the ‘animal.
- Taste: they are present in different types of tastes that adapt to all the needs of sportsmen and those who want to hire them.
- Presence of other compounds: the glucose of steviol is used within the whey proteins in order to sweeten the product without adding calories.
Hi, I am Matt Storace and I am a former personal trainer and founder of Beast Biceps. We had to find ways to train at home. When I started looking for the equipment I needed, I quickly realized that there were no good resources online. So I created Beast Biceps. It is a treasure trove of information developed from my experience and research. Read More Here
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