Protein is an essential ingredient for the growth of lean muscle mass, this is something that bodybuilders have known for years, which is why they include protein supplementation to their diet. This type of protein often comes in a powdered form and needs to be mixed with water and milk or some fruit juice to make it into a drink orprotein shake.
Protein shakes are usually taken about an hour before exercising, and usually immediately after, as at this point your body is at its optimal condition, to accept and absorb essential nutrients. Depending on the advice given as to when to take the protein shake, as general advice though have a shake before and after exercise, and then just before bed.
Protein supplements come in quite a few different varieties and flavors like.
- Ready mixed shakes
- Protein bars
- And in the form of a gel or powder
Bodybuilders, often gain extra protein by taking it in the form of whey he protein, this form of protein is high in the levels of amino acid and branched-chain amino acids which are essential for muscle recovery, and for the growth of lean muscle mass. Other sources of protein include.
- Casein or milk protein
- Soy protein
- Egg white protein
- Rice protein
The branched-chain amino acids in these sources of protein are the essential building blocks of protein and account for approximately 33% of muscle protein. Another essential amino acid that can be found in proteins shakes is glutamine, your body produces the glutamine naturally and is stored in the muscle, during exercise, the stores of glutamine get used up, so it is essential to replace it as soon as she can, and the best way is with a protein shake.
In addition to branched-chain amino acids and glutamine it is vital to replace essential fatty acids that get used up during exercise as well, and these fatty acids can be found in the form of fish oil. Most commercially bought protein powders contain all of these essential ingredients, as well some vital minerals and vitamins.
By carefully selecting the ingredients, you can make sure that your own home-made protein shake contain these essential supplements.