Amino acids are the building blocks of protein, and protein is the building block of muscle. Protein also helps to regenerate cells in the body and keep your immune system functioning properly. Whey protein powder is a supplement of choice by many bodybuilders and weight trainers to maximize their workouts and promote recoveries from hard workouts. If you want to get buff from whey protein powder, you can do it by following some key steps.
Step 1
Get a shaker cup. Shaker cups are mixing tools that are important for making shakes on the road, in the office or in the gym. They have a 32 oz. cup with a snap or screw on top and a screen inside to help mix your shakes thoroughly. Make sure to get one that has a tight closing lid to prevent leaking (see resources for shaker cups).
Step 2
Have a shake before your work out that is a combination of whey protein and complex carbs. When you lift weights, your body needs lasting energy or else you are going to hit the wall (run out of energy). Your muscles also need nutrients or else they run the risk of breaking down. Mix a scoop of whey protein with 8 oz. of skim milk and shake it up in your shaker. Drink it down and have a piece of fruit with it like an apple or banana. Have this meal about 30 minutes before you lift.
Step 3
Have a post-workout meal. A post-workout shake is just as important as a pre-workout shake. Whey happens to be an easily digestible protein and when you add simple carbs to a shake, it hits the muscles even faster. Not to mention, the fast absorbing carbs will help restore depleted glycogen. Mix a scoop of whey protein with grape juice. Shake it up and drink it down immediately after working out. If you want to mix it with water, that's fine. Just make sure to eat a handful or raisins or have 2 tbsp. of honey with it.
Step 4
Use whey protein as part of a multiple meal a day plan. When you build muscle, you need to keep it supplied with nutrients on a regular basis or it can catabolize (break down). Eat six meals a day to keep a steady supply of nutrients to your muscles. Alternate between whole food meals and whey protein shakes for the whole day. When you have a shake, eat a piece of fruit with it to make it a balanced meal and to increase your fiber content.
Step 5
Add other supplements to your shakes. For your pre and post-workout shakes, you can add other supplements that help speed up recovery and promote muscle gain. Examples of these are creatine, glutamine and nitric oxide (NO2).
Things You'll Need
- Shaker cup
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