The most popular supplement in the sports nutrition world is with little debate protein. With more brands and variations becoming available, the topic is knowing which variant is ideal for you. This obviously comes down to numerous of conditions consisting of timing of consumption (morning, pre workout), end objectives (improved strength, lose weight), and whether any more nutrients are needed via supplementation in your daily diet (more carbs, amino acids).
By taking your end objectives into consideration to begin with, if you are looking to achieve additional size then a weight gaining supplement is probably the ideal option, due to the fact they more often than not contain an abundance of protein, carbohydrates, healthy fats, and a high number of calories. You are therefore getting everything you need to work alongside your regular food intake in one convenient shake. On the other hand, if you are trying to lose fat, then you will probably want a protein supplement that is both low in carbs and fat. This is more often than not the case for most protein supplements; therefore, in the main they are ideal for their primary objective, which is helping create, or maintain lean muscle. However, over the past few years more diet protein shakes have joined the market which apart from containing ideal quantities of protein per serving and low levels of carbs and fat, they also include a high amount of fat burning ingredients such as green tea extract and CLA. Therefore you get a fat burning and protein supplement in one. On the other hand, if you are worried about lacking certain other nutrients from your diet through either consuming the wrong foods or just not having enough time (or desire) to prepare, you could consider one of the many advanced protein shakes or all in one shakes. Advanced protein shakes normally contain a mixed blend of protein to suit different requirements (quick, slow absorption) as well as several of other ingredients including various amino acids and creatine. All in one supplements are very similar to advanced protein, they normally include similar ingredients alongside the ideal proportion of protein, carbohydrates and fats per serving.
The main point to take into account throughout any length of intense exercise is to ensure your getting enough protein into your diet. When following any training regime, you need to be aiming for 1.5 to 2 grams of protein per kg of body weight. This can be difficult through consuming whole foods, which is why protein shakes are so popular. Similar to training though, more is not always better. The important thing is timing; get that sorted out prior to everything else.
Drinking a pre-workout shake can play a important role in your training levels and your end goals. Aim to consume it around thirty minutes to forty-five minutes prior to your workout to give the nutrients long enough to enter your body and be at their most effective. Consume it too early and you are likely to miss the benefits, nevertheless any later and you may end up training on a full stomach and feeling bloated. You should try for a combination of high protein and high carbohydrates to provide you with the energy to blast through you sessions, do not just aim solely for protein.
Like the pre-workout supplement, you want a mixture of carbs and protein. Target high GI carbs to set of an insulin spike in your body, hence increasing protein synthesis speeding the transportation of nutrients to your deprived muscles. Whey protein is considered after your workout as it is absorbed more rapidly into your body and thus starts repair on your muscles a lot faster.
Consuming a protein supplement prior to bed is very important to support your muscle repair and boost new muscle growth. Your muscles repair themselves best when you are at rest, and when are you doing this more efficiently apart from whilst you are asleep. Choose a casein protein shake and drink it thirty minutes or so prior to going to bed. Casein protein is the opposite of whey in that it is digested into the body at a much slower rate; therefore, it supplies an ideal steady flow of nutrients to your muscles whilst they recovery during the night time.
There are various before, post and bedtime shakes available, all containing excellent nutrients for the time and objective they are manufactured for. All in one shakes are also ideal, as they include excellent amounts of sports nutrition ingredients and are perfect for consuming extra calories.
Of course, you do not have to buy shakes if you do not wish to. You can easily make your own by combining a few ingredients into the blender. Plenty of milk and some oats are great for pre workout, as milk contains efficient quantities of protein and amino acids and oats are low GI carbohydrates which mean they create prolonged energy to get you through your training. Swap the oats for a banana post workout, bananas are high in glucose hence supply instant energy to support your recovery ready for your next workout. As milk mainly contains casein protein (as does cottage cheese), it is also a good option for night time. If you are feeling rather more adventurous, add in some peanut butter or flaked almonds to get your healthy fats.