Whey protein newbie guide?!


Question: Whey protein newbie guide?
Hi.. Yesterday I got myself a protein supplyment called Scivation Choc and it taste great, but the point of this question is did I do it right?

I did the following:
30 push up, 30 sit ups, 30 sit ups (diff style), 30 squat, 20 forward knee lunge, 30 star jumps, 10 shoulder press (standing position), 10 elevated push up, 30 hindhu push up, 10 jumping forward knee lunge with a bumdbell.
I took sip of cold water throughout this session

After the workout I made myself a protein drink, it was actually my first time making a protein drink. I add in 2 1/2 cups of choco milk and 2 scoops of Scivation Choc 2lb and in a blender, and I drank 2 plastic tumbler size worth of this protein drink.

I dranked it all and after an hour or so my upper body was feeling good although my deltoid muscle is a little sore, abs are sore, and my lower half of my body is sore as well especially my legs specifically my hamstring.
The next day my legs are a little bit sore……..all I just wanna know did I do everything right?
Is whey protein meant to repair your muscle? Im kinda new to this protein diet powder stuff

Answers:

Hi,

Whey Proteins were designed so that they can be easily digested and release amino acids as fast as possible, which are required for muscle growth and repair. Research Science and bro science both support the fact that after a strenuous exercise, body's ability of protein synthesis and need for protein is increased. If you provide the body protein as soon as possible after exercise, recovery process will get a faster headstart and your workouts will be more effective. Most of recovery is done in the first 1 hour window after exercise. Also, adding simple carbs to this meal provides better recovery of glycogen stores, a plus for recovery, as well as a high insulin environment for better absorption of amino acids and nutrients by cells.

To make sure fastest digestion of protein and absorption of amino acids, you should remove all the ingredients that slow digestion in your post workout protein shake namely fats and fiber. Fiber slows the gastric emptying and fats encapsulated the proteins and carbs.

Remove the choco milk, it may have some fat. Go simple, water+1-2 scoop protein powder+2-3 scoop simple sugar(like glucose or dextrose). That's all you need to facilitate better recovery.

You are sore because this is maybe your first workout. Its normal to be sore. Try to stretch and perform a proper cool down next time to reduce soreness. It will go after a week or so.

contact me at sandeep2409@yahoo.com for any more help regarding nutrition or workouts. I'll be happy to help.

I'm a Personal Trainer and Dietitian.



To tell you the truth, protein takes a lot more time to digest and then break it down into amino acids. If you should beef up then I suggest you take supplements that burn fat and take amino acid capsules to ensure muscle mass. consume as much fruits and vegetables in order to help curb your appetite. Stop eating fatty food items, and when you work out, make sure you do not overdo it.



Whey Protein is a fast acting protein, it's mainly used by the body to repair your muscles. While it helps build new muscle and repair your depleted muscle, it's also excellent for appetite satiation. It will not completely stop you from getting sore no matter how much you take though.Your legs are comprised to the largest muscles in the body therefore they will generally be very sore for 24-72 hours afterward. After working them out a few times, the soreness will lessen and generally be a feeling of fatigue in them rather than a outright soreness.

Short answer: Yes you did do it right!

5 days a week in the gym. I also take Whey Protein (Optimum Nutrition- Cake Batter)!




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