are the best alternatives to protein foods such as chicken, steak, fish and
cottage cheese. As
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
. Whey protein typically comes
in three major forms:
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.