Wednesday, March 19, 2014

Whey Protein Power

Whey Protein Power
Are you getting the results you want after hours and energy you put forth in the gym? If you're working out and not getting the results you want then it's time to reconsider your diet. You may be lacking the macronutrients of protein--which are the building blocks of sculpting lean muscle mass. 
Protein needs to be a staple in any fitness enthusiasts diet with each meal and snack they eat. There are several sources of protein but not all are created equal in biological value (BV) which enables the protein to broken down and used well in the body. The top of the list of best protein to have to build lean, sexy muscles is whey protein. 

Whey protein is much higher in BV than plant source proteins. The body can use the nutrients in whey protein better and faster than plant or animal based protein. Whey protein comes from milk and is available in various forms: whey protein isolate which is fast digesting and has lower cholesterol, sodium and fat, whey protein concentrate which digest slower than whey isolate protein, it is more cost-effective but can have a lot of cholesterol and sodium, and whey protein casein which is slow digesting.
Which Whey Protein to Have Post Exercise
It’s best to have a whey protein isolate within 45 minutes after training (the sooner the better) and a blend of whey proteins later in the day. After a tough workout your body needs to replenish the nutrients that got depleted from your tough workout to have the building blocks to rebuild lean muscle. Having a whey isolate protein drink with a banana and oatmeal is an excellent post workout meal that will fuel your muscles as needed. 
Incorporating high BV-proteins in your diet are not only better for muscle growth but also for reducing muscle loss as compared to low BV-proteins such as plant-based proteins. Listed below are the proteins from a scale of 1 to 100 with 100 being most biological value (absorbs the fastest).
Top Protein BV: Egg 93.7, Milk 84.5 (whey), Fish 76.0, Beef 74.3, Soybeans 72.8, whole wheat 64.0, Beans 58.0
Therefore best proteins to have to support a lean physique are: Whey protein, eggs (egg whites), fish, chicken, and lean beef.
Make it point to have protein with each meal and snack; you can have a protein shake or a protein bar (whey protein bar) for snacks and chicken or fish for lunch and dinner to achieve your fitness goals sooner.
I hope you enjoyed this article. If you have any questions please feel free to leave a comment below. 
Happy training! 
Carol Whitaker

About the Author:

Carol Whitaker is the author of Ridiculously Happy! The Secret to Manifesting the Life & Body of Your Dreams. Carol is a highly sought after Life Coach and Life Transformation Expert, she is well known for the amazing transformations she creates in her clients’ lives. Carol is dedicated to empowering men and women around the world to love and believe in themselves fully. Carol is a Media Expert and Motivational Speaker; she is passionate about inspiring and motivating people to become their best. Carol is a Media Expert for ABC4 Good Things Utah, Boomers Talk Radio Show and an ongoing featured Happiness and Wellness Expert on national media and online websites. Carol’s articles can be found on,, and, to name a few. Carol is a happily married mother of 3 and is an avid equestrian. Connect with Carol on her professional profile LinkedIn and Facebook to receive her health, happiness and fitness tips and by following her on Twitter. Visit to learn more about her transformation services along with tools and secrets to discover how to transform your life and body to that of your dreams.
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