There is so many supplements out there so I want to elaborate on a few of the ones that I use and that I would recommend as well.
Our muscles contain 40% of the total protein in a human body and therefore accounts for 25% to 30% of our protein turnover in our body. Actin and myosin account for 80-90% of all muscle protein.
The roles of protein in our body:
- Growth and maintenance; Building block for most body structures, replaces dead or damaged cells (think of hypertrophy training)
- Enzymes; Break down, build up and transform substances, catalysts – help catalyze and facilitate reactions
- Hormones; Proteins make up our hormones and work as messenger molecules, transported in blood to target tissues
- Regulators of fluid balance; Maintain homeostasis
- Acid-base regulators; Attract hydrogen ions
- Transporters; Specificity, proteins within the cell membrane only allow certain compound to cross
- Antibodies; Defend body against disease
- Energy and glucose; Our body utilizes protein that’s embedded in our cell structures when our body is in starvation mod, we don’t want to get to that point
What’s important to get the most benefits out of our protein intake?
- The amount of protein
- The timing of protein intake
- The type of protein intake (complete vs. incomplete)
- Co-ingestion with other nutrients such as carbohydrates
Whey protein is a fast-absorbing protein. The best time to consume it is within the anabolic window – right after a workout. For co-ingestion, protein consumed with carbohydrates increases the rate of protein synthesis about 2-3 times.
My favorite supplement:
Hi Tech Nitro Pro – The focus of the Hi-Tech protein is to make the net nitrogen utilization as high as possible which causes your body to cause anabolism. The protein contains 20 grams of amino acids (building blocks of amino acids). It has a low fat and carbohydrate content. My favorite flavor right now is the Banana Cream Pie!
Use it post workout with 1 or 2 bananas. As well as one scoop before bed.