Muscle and Strength
Protein Supplements
are the best alternatives to protein foods such as chicken, steak, fish and
cottage cheese. As
Whey is faster absorbing than most meats and dairy, and has
a higher absorption rate, they are ideal first thing in the morning and pre and
post-workout. Whey protein typically comes
in three major forms:
concentrate, isolate,
and hydrolysate.
-
Concentrates contain a low level of fat and cholesterol
but, in general, have higher levels of bioactive compounds, and
carbohydrates in the form of lactose they are 29%-89% protein by weight.
-
Isolates are processed to remove the fat, and lactose,
but are usually lower in bioactive compounds as well they are 90%+ protein
by weight. Both of these types are mild to slightly milky in taste.
- Hydrolysates are predigested, partially hydrolyzed
whey proteins that, as a consequence, are more easily absorbed, but their
cost is generally higher. Whey protein hydrolysate also tends to taste quite
different than other forms of whey protein, usually in a way that many find
undesirable but can be masked when used in beverages.
Directions of Use: Take 1-2 scoops depending on body
weight with breakfast, 60mins before training and immediately after training.
For maximum results you must include a fast-acting or blend of carbohydrate
sources in your post-workout shake. Try a 50;50 ratio of protein:carbs. If your
goal is to increase size or faster recovery then increase your carbohydrate
portion from there.
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