Questions about whey protein?!


Question: Questions about whey protein?
I'm a senior in high school, and I'm taking weightlifting for the first time. I'm not scrawny, but I wouldn't say I'm muscular either. I really like weightlifting now that I've started, and I'd like to get the most out of my workouts. A classmate mentioned whey protein, and I asked my cousin, who is very experienced in the world of weightlifting, about that stuff. I also looked up a little bit about it, but I still have some questions.

1. How much do I take? I am 5'6" and 140 lb.
2. When do I take it? I assume I take it as soon as possible after I finish.
3. Are there any recommended brands? I was just thinking about getting whatever Wal-Mart had.
4. Should I mix it with milk or water? Water would be more convenient in my situation.
5. Is there anything else I should know or be concerned about?

Answers:

1. Between your diet and your shakes you should aim for 140-210 grams of protein a day. I usually do 1 scoop of whey after lifting, 1 scoop of whey for a small meal replacement (use milk+PB), and 1 scoop of casein before bed.

2. 30-60 minutes after lifting and you can use as a small meal replacement between lunch and dinner.

3. Get Optimum Nutrition Gold Standard it is well known as the best. Buy online, in store prices are jacked up by quite a lot.

4. Water mostly. I use milk+PB when I take as a small meal replacement.

5. Drink a lot of water and try to spread your protein intake out pretty evenly throughout the day. Finally, look into getting casein which is slow digesting protein (whey=fast)



1) you only take based on you goals. However you want to shoot for at least 20g per serving.
2) you do take it right after your workout.
3) 100% on whey is the most popular (found at GNC) however I used to use body fortress found at wal marts. I had to stop because it has creatine in it which is great for bodybuilding but I have liver problems that prevent me from using it.
4) I mix mine with ice make it thicker, but water will work just fine.



1. It's best to consume 1g for each kilo of your body weight, so check how much you weigh in kilos and base your dose on that,

2. Some say 30 minutes before while others say around 10 minutes after to help replenish the body faster,

3. Pursonally I find gold standard Whey protein to have less of a chemichal taste compared to others,

4.depends on your own taste, but it also depends on the flavor as well,
Like strawberry or fruit punch which I think mix well with water, while chocolate and banana do better with milk.

5.it's important to stay well hydrated while taking protein supplements. As it can dry out the body faster, also don't jump in head first' try it out with smaller doses until your body gets use to it,
And buy several mini packets or a box with a verity pack so as not to waste your money on a brand you don't like,

Here's a picture of a jar of it
http://www.fitnesssupplementsvitamins.ie…



Protein supplements are a bad idea for most of the people who take them. Here's why.

Your body does not store protein as it does fat so there's no point in dumping a large amount of protein into your system at one time. You need protein in small amounts throughout each day so a protein shake will be mostly lost through excretion thereby making the calories in the shake wasted and of minimal nutritional benefit. Here's how much protein you need --> http://www.cdc.gov/nutrition/everyone/ba… and you can get that easily with a glass of milk and a chicken breast or piece of meat. If you get 150 grams of protein a day that amounts to 10 pounds at the end of the month. Bodybuilders may gain a half a pound of muscle in a good month. The rest of the 10 pounds goes into hair, skin, sinew, organs, and most of all the toilet.

Protein supplements have almost no fiber which means they will do little to give you the satisfaction of a normal digestive process and will not have any appreciable appetite suppression. They are refined foods with all the nutrition taken out of them except protein which makes them a bad addition to any diet. Some manufacturers add flavoring, sugar, and other junk to the protein to make the "shake" more palatable and more marketable which makes them an especially bad choice for any diet.

Here's why protein shakes should be avoided:

- They are not controlled by the FDA like foods and drugs.
- May have harmful or undesirable side effects
- May contain metabolically unavailable proteins
- Will probably provide more protein than you need with the rest going to waste
- Provide you with extra calories
- May contain junk food ingredients to make them tastey
- Possibly provide you unwanted contaminants or toxins
- Wastes money
- Replaces what you really need - good food!
- Perpetuates the myth

Consider the following. Fat is good because you'll die without it. Protein is bad because it can ruin your kidneys and kill you. These are examples of the logic behind the protein supplement. The truth is, carbs, fats, protein, starches, sugars, vitamins, etc. are not good or bad. They are only good when needed and bad in excess. The secret to building muscle, burning fat, and eating healthy is very simply to eat the correct and optimal amount of whole and varied foods as recommended by the US National Institute of Health.

Here is what the US National Institute of Health warns about supplements. "Always check with your health care provider before taking a supplement, especially when combining or substituting them with other foods or medicine."
Ref: http://ods.od.nih.gov/Health_Information…

If you're drinking protein shakes to build muscle, check out these references.

Here’s a white paper you can read which debunks the myth of the protein supplement. Note the following excerpt...“At present there is no evidence to suggest that supplements are required for optimal muscle growth or strength gain.”
Ref: http://www.ncbi.nlm.nih.gov/pubmed/15212…

Here's one more study supplement users should read. Note the excerpt..."Consumption of a recovery drink (whey protein, amino acids, creatine, and carbohydrate) after strength training workouts did not promote greater gains in FFM (Fat free muscle) compared with consumption of a carbohydrate-only drink.”
Ref: http://www.ncbi.nlm.nih.gov/pubmed/15105…

Here’s another from Live Science. Note the excerpt…“Medical researchers have advised against protein supplements for years for the average person. But many sports trainers continue to push them on amateur athletes simply because they don't know any better.”
Ref: http://www.livescience.com/health/protei…

Here's what Consumer Reports had to say..."But our investigation, including tests at an outside laboratory of 15 protein drinks, a review of government documents, and interviews with health and fitness experts and consumers, found most people already get enough protein, and there are far better and cheaper ways to add more if it's needed. Some protein drinks can even pose health risks, including exposure to potentially harmful heavy metals, if consumed frequently. All drinks in our tests had at least one sample containing one or more of the following contaminants: arsenic, cadmium, lead, and mercury. Those metals can have toxic effects on several organs in the body."
Ref: http://www.consumerreports.org/cro/magaz…

Eat like an Olympian...eat food. Don't eat like a musclehead, gym rat, or GNC junkie.

Good luck and good health!

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