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.



The life giving chemical structure protein, contains carbon, oxygen, hydrogen, nitrogen and usuallt sulphur. Chains of amino acids make up this incredibly complex chemical structure that is so important anfd essential to human life, that we know as protein. Protein is one of the most and vital components and dietary considerations of the serious athlete due to its recovery qualities and capacity to repair and develop muscle. Yet the average person neglects its abilities to promote physical wellbeing.

In order to attain muscle growth and toning when we exercise, small minute tears occur within the muscle tissue which later repair themselves resulting in muscle development. For this process to happen at an optimum rate and efficiency, protein is required. The quicker the protein arrives at the muscles after activity the better. Unfortunately, foods high in protein take many hours to digest and get to the desired muscle areas. This where concentrated whey protein shakes can benefit enormously. If you do opt for this excellent supplement, ensure you select one that has a high dairy licence rating and never take a protein shake that is not marked with the necessary food authority accreditations and approvals.

When is the best time to consume protein shakes is a question I'm commonly asked. Personally I feel there are three optimum times. The first being immediately after exercise so as protein can get straight to the muscles to do its recovery and growth job. Foods high in protein are also necessary here but will take way longer to arrive at the muscles to start repair. It is also alot easier for one to down a drink rather than food after an intense workout. Breakfast is another top time for proetin shakes to be consumed as the body will need replenishing after a nights sleep. Before bed at night is also an excellent time as it will keep your metabolism functioning at a high level. Almost losing weight while you sleep!

Whey protein is generally the number one choice of the serious and part time exerciser as its abilities to promote muscle recovery, repair and growth are greatly evident. The high strength, high impact sports people often looking for muscle mass will head for a protein shake that is also higher in carbohydrates. Soy protein is also another top option and is a favourite more of the women than men. Soy protein can often be found in weight loss and slimming products that are especially designed for the female body as it has lean muscle mass benefits. However, please only use these protein supplements in partnership with wise food choices that also contain 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.

In the slimming and weight reduction field, protein is also regarded as hugely important by many researchers. Added to this, recent evidence appears to support the beneficial nature of a high-protein, low-carb diets. A hefty randomized study at Stanford University discovered that women adhering to such a diet experienced more favorable overall metabolic effect and reduced their weight after 12 months than in other diets. The study traced 311 pre-menopausal, non-diabetic women, age 25-50.

Natural high protein foods are: meat, fish, eggs, milk, legumes and beans. Because intense muscular workouts use high amounts of protein as energy it is important that the body has lots of protein to use for muscle development, growth, recovery and repair. Protein supplements such as Glutamine and Whey Protein provides high quality protein that can be easily taken when your body requires it most.