When top sportsmen and women talk about the key ingredient to unlocking muscular growth and recovery, protein is more often than not the first word from their lips. After all, protein makes up around 75% of the solids within the human body. It's an absolute must given this fact, that in order to maintain health, protein has to be a major consideration in our diet regardless of whether we are a serious athlete or a health conscious bystander.

Protein is a chemical structure that contains oxygen, carbon, nitrogen, hydrogen and usually sulphur. Protein molecules are complex and are made up of chains of amino acids. Proteins are absolutely essential to human life, not just elite sportsmen and women and bodybuilders as many people think! Their function is in the growth and repair of tissue and a key ingredient to every person's physical wellbeing.

Muscle growth and toning occurs when tiny tears occur within the muscle tissues as we exercise. As these tears repair, muscle development takes place. The key ingredient in the building blocks of muscle recovery and repair is protein. We get this protein from a variety of foods. The down side is that the fasterv the protein arrives at the muscle after exercise the quicker and more effective this process becomes. The best way to ensure your muscles are taken care of is by delivering protein to them via a whey protein shake. Protein shakes get to the required area within 30-40 minutes as opposed to food which can take many, many hours. My advice is to definitely supplement with protein but always head for a food authority accrediated and dairy licenced brand.

Some foods take many hours to reach the muscles, whereas a protein drink is absorbed and begins the healing and building process in the muscle cells within 40 minutes. This is why a protein drink should be consumed straight after you exercise. The muscle building and recovery process will be sped up dramatically and the chance of injury reduced. Other key times include breakfast so as to replenish protein supplies and before sleep, as this is a time when the body may become depleted of protein. This will aslo keep the metabolism going while sleeping!

Protein comes in many forms and shapes as a health and sporting supplement. Whey protein is the choice of most athletes seeking muscle recovery and health and general body tone. Body builders and those wanting to gain muscle mass will go for a whey protein high in carbs. Although alot of folk, especially women prefer the soy protein option which features highly in slimming and weight loss products as soy is beneficial for lean muscle mass. It has always been my strong advice to sportspeople nt to rely totally on their protein supplement but to also consume healthy food options high in protein.

You will probably receive varying advice in regard to the amount of protein required in your diet depending on the intensity of your workouts, your body size and what shape you are aiming for. Despite this, protein is an extremely intelligent additive to todays diet given our haphazard eating patterns that have to fit in with the rat race of life. But as general guide 10grams per 4.5kg/10pounds of body weight is good. So if your weight sits at 100kg then 220grams of protein is recommended. 90kg then 220gm, 80kg then 175gm, 70kg then 155grams of protein.

Adhering to the recommended protein intake guide will keep you nicely on target in shaping and toning those muscles when combined with exercise. However, sometimes when we have had longer than usual intense activity, especially a number of days in a row, your muscles may want a little more to keep on top of the recovery process. Please note that excessive use of higher than recommended dosages of protein can lower the bodies magnesium and calcium levels. These can usually be topped up with a magnesium and calcium supplemant.

Protein is also considered a key by many when it comes to weight loss, slimming and fine body toning. The beneficial nature of a high-protein, low-carbohydrate diet is supported by much of the most recent evidence. Stanford University conducted a large randomized study and noted that females following such a diet had a decrease in body weight and overall experienced more favorable metabolic effects at 1 year than in other diets. The study tracked 311 pre-menopausal women, that were also non-diabetic, age 25-50.

Foods that are high in protein and sought out by the health minded for their daily protein intake include meat, eggs, legumes, fish, milk and beans. If you are a person who does exercise and does participate in some intense workout sessions, it is extra vital for muscle repair and growth to ensure protein supplies are maintained. These supplies are sapped simply under normal everyday physical demands and greatly depleted when we add serious exercise to the mix. Protein supplements like whey protein shakes and glutamine provide high quality protein that is convenient and easy to take.