Those who consume whey protein supplements after training have reported having experience improved blood flow to their forearm muscles, enhancing the delivery of muscle-building nutrients such as oxygen and hormones. It is also generally understood that the anabolic effects of weight training are increased through the consumption of whey protein because amino acids are rapidly driven to skeletal muscle tissue. This helps your muscles get larger and stronger in less time than if you weren’t taking whey protein.
Considering your muscles are made of protein, it’s no surprise that eating more of it will enable you to add lean muscle mass faster. The recommended dietary protein for an adult per day is 55g, but if you are serious about adding muscular size to your frame you need to aim for more than double that target. Most protein experts advise eating around 1.5-2g of protein per kilogram of bodyweight, which means an 80g man needs 120-160g over the course of every day. The best way to do this is to eat a diet that contains the right types of protein, which include eggs, red meat, white meat and fish, because they contain the complete profile of nine essential amino acids –the building blocks of protein – that our bodies can’t synthesize and so need to be eaten.
It is best to take whey as soon as possible after a workout for a quick hit of muscle-building nutrients. Casein is the bedtime protein, and you should take it before you go to bed for a prolonged release of protein to aid muscle recovery and growth.
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