If you go to the gym to lift weights, do cardiovascular exercises or both, or regularly hit or paddle the sidewalk for your exercise routine, eating lots of protein will help rebuild and repair the damage that occurs to your muscles to reach a stronger and more body. slim. A quick and easy way to add to your intake is a protein shake made with whey powder. So if you want to develop a bigger, stronger and slimmer body, consider investing in a tub of high-quality whey protein powder, as we recommend below, so your muscles grow.
What is whey protein?
Whey is a by-product of the cheese making process: the remaining liquid once the milk is thickened and filtered. In powder form, it is one of the most popular sports nutrition products in the world due to its availability, cost and effectiveness. Once consumed, the digestive system digests and absorbs quickly, so it enters the bloodstream and then the muscles very quickly, which is useful after training when you need to start the recovery process. This serum comes in four forms, all abundant in branched chain amino acids (BCAA), an important element for rebuilding and repairing muscle damage caused by exercise.
Why do I need whey protein?
If you participate in several types of sports programs, whether based on weight, cardio training or resistance, then you can benefit from more protein than the current UK Government recommendation of 55 g per day. Whey offers a quick and easy way to increase your daily intake, especially after your training session, when you don't want to cook and eat a full meal. But it's important to remember that the key is in the name of a supplement: they are designed to fill the nutritional gap from a complete and varied diet. Getting most of the protein from daily food from meat and red and white fish is a way that must be taken, because he will also consume vitamins, minerals, and other important nutrients for optimal health.
What is the different shape?
Whey protein powder comes in four forms: concentrated, isolated, hydrolyzed and original.
Whey protein concentrates are usually lower in fat than other forms and have higher levels of lactose carbohydrates, the type of sugar found in dairy products and bioactive compounds. The protein content in weight can range between 30% and 90%.
Isolated whey protein is processed to remove fat and lactose, but is also lower in bioactive compounds that improve health. The protein content is at least 90% heavy.
Hydrolyzed whey protein is partially digested and hydrolyzed, which means that water is added during the production process to break down constituent compounds to facilitate the body's digestion, but this increases costs.
Original whey protein is the purest form because it is extracted directly from skim milk, rather than being a by-product of a concentrated and isolated cheese production process. This compound is very low in fat, lactose and bioactive compounds and protein content in weight is usually 95% or more.
How much do I need?
Most service suggestions are around 30g, and with good reason. Research shows that this is the ideal number for repairing damage caused during training and initiating muscle protein synthesis, the process by which new muscle tissue is stored. Studies also show that a high-protein diet can help reduce body fat levels, so that not only will it grow and become stronger, it will also make it thinner.
When do I pick it up?
After exercising, this is the clearest time to consume whey protein powder because that's when muscles need it the most. Taking milk shakes mixed with cold water or milk in 30 minutes after the end of the training session will begin the recovery process by flooding the bloodstream with amino acids, which are quickly inserted into muscle cells, where they can deposit as new muscle tissue. .
You can also take whey protein at another time: mix a spoonful of your favorite flavor with eggs and bananas for a protein-rich breakfast or pancake for dessert, for example. It is very useful to mix it with water by hand when you leave home and do not have time to eat protein-rich foods.
Myprotein Pro THE Whey +
Whey in this powder is a high-quality mixture of whey concentrate, isolating and hydrolyzed, and each 32 g serving contains 26 g of protein. Myprotein beads technology also promises gradual absorption of BCAA in powder to improve muscle growth better. The brownish brown taste is a winner, especially if you mix it with milk for very rich post-exercise care.
Buy from Myprotein | £ 30.99 for 960g
SiS Advanced Isolate +
This powder is made specifically from whey isolate and contains 31 g of protein in 40 g portion. There are 9 g BCAAs, including 5 g leucine, and low carbohydrate amounts at 1.7 g per serving, where 0.6 g is sugar.
Buy from SiS | £ 45 for 1kg
Gold Serum from Optimal Nutrition
This is a popular choice among gym visitors, with an easy mix of hydrolyzed whey mixtures, whey isolates and whey concentrates that provide 24 g of protein in each dish. There are a variety of flavors, although we believe it's hard to see further than rich double chocolate, and Whey Standard Gold is often reduced in annual sales like Black Friday, so keep your eyes open and you can have Up to 60% Less.
Buy on Amazon £ 42.95 for 2.27kg
Nutrition Neat whey protein
There is a refreshing lack around this powder, which provides 21 g of protein per 30 g of serving and has a list of ingredients with only five participants, two of which are serum isolates and whey concentrates. The powder mixes well and the chocolate flavor has a good caramel taste. Neat mixes the buying process by offering protein in a subscription box, which gives 12 sachets one serving every week, two weeks or four weeks, depending on your preferences.
Buy in Neat Nutrition | 20 pounds for 12x30g envelopes
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