Whey Protein Shakes for Athletes

Overview

Whey protein shakes can help you build muscle when your goal is to get bigger, and they can help you maintain your lean body mass when you're trying to lose weight. Both the amount and the frequency of whey consumption can affect your fitness goals. However, before adding whey protein to your nutritional plan, consult with a dietitian or your health-care practitioner for advice.

Background

Whey is one of the major proteins in cow’s milk. Isolated from the liquid left after cheese is made, whey is commercially available as a powder and as protein shakes. As with other animal sources of protein, whey offers the full complement of essential amino acids you need every day and is therefore considered complete or high quality. In addition, whey protein has a high proportion of branched-chain amino acids, which differ from other amino acids in that your muscles can absorb them directly without prior metabolism by your liver. This feature of whey protein, in combination with how often you drink whey protein shakes, can assist in both building and maintaining muscle mass.

Whey for Muscle Mass

Packing on muscle mass requires a rigorous strength-training program coupled with sufficient dietary protein. Whey protein shakes contribute the essential amino acids you need to build muscle, and how often you should consume them depends on the rest of your diet. For example, if you drink whey protein shakes in addition to your regular balanced diet, space them evenly between meals. This timing of your protein intake maintains a steady supply of amino acids to nourish your muscle tissue throughout the day and maximize gains. If whey supplies the bulk of your dietary protein, you may need to drink whey shakes more often. For instance, if your daily goal is to consume 180 g of protein, consume shakes containing 30 g of whey protein six times throughout the day, spaced as evenly as possible.

Whey for Weight Loss

Sufficient dietary protein is important when you restrict calories for weight loss so that your body does not cannibalize your muscle tissue for fuel. Whey protein shakes for this purpose may replace whole-food proteins in your diet, as they are high in quality and low in fat. As you would if you were consuming whey for muscle mass, you should drink whey protein shakes often enough to keep a steady influx of amino acids to your muscles throughout the day. Therefore, if you consume 120 g of whey protein each day, drink a 20-g protein shake every four hours or so.

Considerations

Your daily protein requirement depends on your weight and activity level. If you are sedentary, you require 0.8 g for each kg you weight, according to Bill Campbell of the Exercise and Performance Nutrition Laboratory at the University of South Florida. If you exercise regularly, your protein needs increase to 1.4 to 2 g per kg of body weight. Whey shakes can provide the quality protein you need for optimal fitness, and drinking them at even intervals supplies your muscles with a steady source of amino acids.



Excerpts taken from "How Often Are You Supposed To Drink Whey Protein Shakes?" by Anne Janine of Livestrong.com. Read more: http://www.livestrong.com/article/528376-how-often-are-you-supposed-to-drink-whey-protein-shakes/#ixzz1XHzzC34k

Detoxification Demystified

What is detoxification?

Detoxification is the process of clearing toxins from the body or neutralizing or transforming them, and clearing excess mucus and congestion. Many of these toxins come from our diet, drug use, and environmental exposure, both acute and chronic. Internally, fats, especially oxidized fats and cholesterol, free radicals, and other irritating molecules act as toxins. Functionally, poor digestion, colon sluggishness and dysfunction, reduced liver function, and poor elimination through the kidneys, respiratory tract, and skin all add to increased toxicity. (Excerpted from Elson M. Haas M.D., Staying Healthy With Nutrition)

Detoxification is a naturally occurring function of the body.  Toxic compounds are turned into less toxic compounds in the liver and then excreted from the body.  Unfortunately in our modern world today, we are bombarded by an unprecedented amount of toxins.  Both externally in terms of environment and diet, and internally by way of metabolic byproducts caused by minor health problems, stress, and the body attempting to manage the environmental/dietary toxic burden.

Many authorities claim that periodic detoxification cleanses/programs help clear wastes, toxins and old or dead cells, and revitalizes the body’s natural functions and healing capacities. Many feel it is the missing link in modern nutrition models, and if taken more seriously, could heal and prevent many common diseases.

Our general modes of detoxification are the respiratory, gastrointestinal, urinary, skin, and lymphatic systems.

Why detoxify?

People detoxify for many reasons.  Typically, there is a health challenge, either big or small, that prompts a reevaluation of an individual’s lifestyle.  It can be quite overwhelming, but eventually incredibly empowering to discover the link between ill health and the accumulation of toxic buildup in the body.  Knowing that we have control of our health and vitality is the first step in consciously reaching our personal health goals.  Cleansing programs commonly alleviate many symptoms of disease, prevent future problems, clear addictions or abuses, and rejuvenate creativity and productivity…..and people generally just feel profoundly better.

Do I need a detoxification program?

The reality is that most people today will benefit from a detoxification program.  By cleansing the body of undesirable toxic build-up, you will be creating an environment that is conducive to the natural healing process.  Our body wants to be in balance, and given the right conditions, will rejuvenate and restore itself.

It's important to be realistic when it comes to cleansing and detoxification.  It is impossible to relieve a lifetimes worth of accumulation in just a 3 or 7 day cleanse, or with just a few colonics for that matter.  But each cleanse will relieve a certain level of toxic burden. And providing one doesn't backslide or have accidental toxin exposure, periodic detoxification programs will have an accumulative effect on the body. Most health professionals will suggest that individually tailored cleanse/detoxification programs need to be incorporated into a complete healthy lifestyle plan.

What are some of the indicators of toxicity?

Frequent fatigue
Chronic constipation
Nausea, indigestion
Skin eruptions/acne
Excess weight
Powerful food cravings
Frequent colds, flu, infections
Skin rashes and hives
Bad breath
Recurring headaches
Erratic sleep patterns
Circulatory problems
Environmental sensitivity
Lack of joy and negative emotional states

What are the benefits of detoxification?

Increased Energy – Fatigue is typically an indicator of toxicity, as well as a forerunner to numerous serious diseases.  It is common for individuals that are diagnosed with degenerative illness to realize they had been declining in health for years.  When a body is toxic, one result is a malabsorption of nutrients in the digestive tract.  Your body may not be able to convert the food you consume into energy, leaving you feeling exhausted.  Cleansing and detoxifying the body clears accumulated wastes, and subsequently increases the efficiency of the digestive process.  The result will be higher levels of energy.

The Prevention of Illness – Toxins challenge the immune system and interfere with nutrient absorption.  This leaves the body vulnerable to random viruses, bacteria, and is a set up for disease.  Many people that have accumulated wastes in the body have frequent and recurring flus, colds, and viral infections.

Efficient Digestion – By clearing out toxic wastes out of the body and digestive tract, food absorption is enhanced and the entire process of digestion seems to work more efficiently.  This feeling of a well functioning system inadvertently encourages most people to begin putting healthier foods into their body.

Sharper Mental Focus – Most people that have taken on a detoxification program report higher levels of mental awareness.  It comes as quite a surprise to most people that they don’t need to rely on stimulants like coffee and other caffeinated beverages to enhance cognitive function.

Increased Emotional Well-Being – Feeling better physically, leads to feeling better emotionally.  Increased energy levels and a lessening of “toxic” symptoms are encouraging and empowering.  It often leads people to reevaluate self-defeating patterns, and make positive changes in many other areas of their life.  Many report feelings of spiritual renewal, which makes sense as many ancient healing traditions recognizes physical detoxification as natural, sacred and part of a holistic, spiritual life.

Elimination of Food Addictions, Food Sensitivities and  Allergies – Clearing the body of toxic overload typically eliminates strong food addictions that have been overriding the body’s natural sense of satiation.  It also gives the body the opportunity to heal damaged digestive tracts that lead to food sensitivities and intolerances.

Prevent Premature Aging – Toxic substances inhibit cells from receiving the nutrients necessary for proper functioning. They also create free radicals which are associated with premature aging.  Detoxification typically leaves the skin glowing, and a more radiant youthful look.

Achieve Ideal Weight – Proper detoxification methods can decrease toxic/excess fat storage, as well as boost metabolism levels.  Weight loss is very common on a detoxification program, and when conducted properly, can lead to continued losses when combined with healthy food choices.  Again, given the proper fuel, combined with a good exercise program, the body will naturally find its ideal weight.

Who is detoxifying?

It is quite interesting to observe the people that are being drawn to different methods and programs of detoxification these days.  There seems to be no predictable demographic. Women and men of all ages, cultures, occupations, socio-economic backgrounds, spiritual faiths and levels of health consciousness are all undertaking detoxification programs and cleansing methods every day.  What do they all have in common?  They have all come to realization that toxic accumulations in their body are presently, or will eventually, compromise their health.  With the increased level of books, products, celebrity endorsements, and health professional approval, detoxification has become mainstream.  It is no longer a secret of longevity seekers, professional athletes, and health gurus.  This key, that has been overlooked by modern medicine, has actually been a critical component in many other healing traditions - Ayurvedic, European, Native American, Amazon Rain Forest, Traditional Chinese Medicine, African, and Aboriginal.