Efficient Use of Whey Protein Shakes and Micellar Casein Supplements
Why Do I Need A High Protein Diet?
If you have started a weight training programme and you want to get the best results possible, then you need to provide your body with the nutrients required for muscular growth. As muscle is mainly made up of protein and water, it makes sense that you need more protein in your diet to gain more muscle. But, as your body needs protein every 2-3 hours, you need to consume protein every 2-3 hours, to stop your body from breaking down your muscles. You should note that during every second of every day your body is either gaining muscle (anabolic state or anabolism, equivalent to having a positive nitrogen balance) or losing muscle (catabolic state or catabolism, equivalent to having a negative nitrogen balance). You can control this somewhat with your diet and this is why EVERY successful athlete, bodybuilder or sports person eats at least 5-6 highly nutritional, high protein meals per day.
So How Much Protein Do I Need To Consume Per Day?
There has been lots of debate about this subject, but the general consensus is that you need between 1 and 1.5 grams of protein for every pound of bodyweight per day, EVERY day, to keep your body in an anabolic, muscle building state. For example if you weigh 180lbs, you need between 180g and 240g of protein per day. Our macronutrient calculator provides more guidnace on this subject.
Why Do I Need To Use Protein Supplements?
Now you know how much protein you need per day. Next step, divide that number by the number of meals you eat per day, usually 6 and this is the amount of protein you need per meal. So, again, if you weigh 180lbs, you need 180/6= 30g to 240/6= 40g of protein per meal. So, you would aim to consume about 35g of protein every 2 to 3 hours of every day, i.e. 6am, 9am, 12pm, 3pm 6pm and 9pm. So how are you going to get all of that protein, without consuming a massive amount of calories and getting fat? Well, you could either live off chicken, tuna and cottage cheese, whilst spending your life in the kitchen, or you could follow a diet like the one below:
- 6am: 2 scrambled eggs, 2 slice of wholemeal toast, whey protein shake
- 9am: Meal Replacement Shake
- 12pm: Lunch, whey protein shake
- 3pm: Meal Replacement Shake
- 6pm: Evening Meal + whey protein, if meal lacking in protein
- 9pm: Micellar Casein Shake, 1 slice of wholemeal toast with peanut butter
Whey Protein, Micellar Casein & Meal Replacements – Optimum Usage
As already mentioned, you want to keep your body anabolic, so that you are continuously gaining muscle. So, first thing on a morning, you want some fast releasing protein with your breakfast, i.e. whey protein – whey protein concentrate, isolate, or hydrolysate are all effective on a morning – hydrolysate is slightly better, than isolate, which is slightly better than concentrate, but it doesn’t matter much at this time.
During the day, between regular meals, consume a meal replacement shake as they contain about 40g of fast, medium and slow releasing proteins, are low sugar, low fat and also contain most of your recommended daily allowance (RDA) of vitamins and minerals, which improve your overall health and performance. With regular meals, if they don’t contain your 30g to 40g of protein required per meal, then top them up with a scoop of whey protein.
Before bed, you want a protein that provides a slow release and digests slowly, to keep your body in an anabolic state for as long as possible. Micellar Casein is ideal, as it has been shown in trials retain a positive nitrogen balance in individuals for up to 7 hours.
Nearly forgot… you also need to make sure that as well as your protein, your calories need to be spread out evenly throughout the day to increase energy levels, regulate insulin levels and maximise absorption of nutrients. Another rule of thumb is to consume between 15 and 20 calories per day for every pound of bodyweight. Also, drink 8-10 glasses of water per day to keep hydrated – it will allow you to lift more!
Now You Are Anabolic, Get To The Gym!
Now your body is in the perfect environment for muscle growth, you need to stimulate that muscle growth by going to the gym and lifting heavy weights 2-4 times per week, depending upon the individual. I can get away with 2 sessions, but I train to an extremely high intensity which has taken over 10 years to make perfect. If you are fairly new to the gym or you are young and recover quickly, 3 or 4 sessions per week is okay. Research HIT style routines, Ellington Darden style training, Braun series of books by Stuart McRobert and Dorian Yates style training. This will give you all the tools to you need to set up your own perfect routine, that gives progressive results week after week, year after year.
Regards,
Martin Procter
Promart Supplements
