Supplementing To Succeed - Protein

Protein

When it comes to building and preserving muscle, protein supplements are an easy way for you to achieve your daily protein intake.

At the moment I weigh 70kg and am in the process of a lean muscle building cycle more commonly known as a bulk. For me to achieve my daily protein intake for the day I need to consume 154g. I came to this amount by knowing that 70kg is 11stone and 11stone is 154lbs I only need 1-1.5 grams of protein a day as my carbohydrates are in the moderate to high range for my weight and activity level (300g-400g). When I diet down or start a “cut” I will lower my carbs but increase my protein to 2g per lb of body weight so I would be looking at 300g of protein a day (carbs down to 200g) which is the equivalent of 10 tins of tuna or about 15 chicken breasts, protein is present in all meat and dairy products. These numbers can easily be obtained by supplementing your diet with whey, isolate and casein protein shakes.  Your daily protein intake should be broken down and divided into 4-6 smaller meals so for me 6 meals with about 25g of protein in each.

There are many benefits in adding protein shakes to your diet, they are cost effective at about an average of 35p per serving for 20g of protein. They are convenient and can be left out in any temperature without the worry of it going off and easily mixed with water or milk.

Whey protein is one of two proteins found in cow's milk, the other one being casein protein.  Whey can be taken at anytime of the day and is ideal for a meal replacement. For a slower release of protein opt for a Casein product, which is ideal for a late night snack to fuel you body as you sleep.  As more and more money is being thrown into sports supplementation and research, new ways and forms of protein have become more available and Isolate Protein is becoming quite popular. Whey protein isolate is considered higher quality because of its higher biological value and thus more expensive compared to whey protein concentrate. Isolate being the purest form of whey protein, is absorbed more quickly and efficiently into the body and is a favoured by many for pre/post work out. I used Isolate at the beginning of summer before morning cardio, I didn’t want to leave the house without knowing I was protecting my muscles from breakdown after not eating all night.

In summary, to help you achieve your muscle building and fat loss goals for ease and convenience use whey protein products. The amount of protein you need will depend on your weight and goals.

We at Op Massive are always here to help with any questions you have on any products, diet and nutrition advice.

Thanks for reading

Ben

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