Exercise with a Protein Shake

The wear and tear on muscles during workouts makes it mandatory to have a head-start with protein in the bloodstream, when it's demanded.

Thirty minutes before and immediately following your workout, have a protein shake. If this is done before and after the first 30 minutes when working out, muscle cell depletion problems are solved and recovery can commence. Otherwise, it can take up to 72 hours to recharge depleted muscle cells. Energy cells are open (insulin sensitive) about 30 minutes for fresh charging after working out. After 30 minutes, the cells start to close requiring many extra hours of charging

PROTEIN PRIMER

Protein makes-up about half of our body solids, performing functions such as building enzymes, muscle, nerves, the immune system, nails, hair and skin. DNA genes direct messenger RNA to get protein (amino acids) to the right cells, so that millions of body functions can take place. Protein is not a major supplier of body fuel, except under certain conditions.

Like a spare parts depot for some 17 trillion body cells, the availability of protein to rebuild cells and other structural rebuilding, requires strict dietary habits, the foremost being to include high-quality protein with all meals and snacks. The USDA recommends that 17% to 21% of your daily calories should be protein. The RDA for protein is 50-60 grams, or about two ounces of daily protein per person. Athletes should double that amount.

BRANCHED CHAIN AND OTHER AMINO ACIDS

The three branched chain amino acids (isoleucine, leucine and valine), get their name from their molecular configuration. They make up 1/3rd of muscle. Intense exercise rapidly depletes BCAA's and also alanine.

Athletes prefer whey protein powder, which is 50% essential and 25% branched-chain AA's. Whey is also extremely high in alanine and glutamic acid (precursor to glutathione, the master antioxidant). Alanine is vitally important to muscle maintenance and repair. Soy protein is high in BAA's, along with arginine and glutamic acid. When soy is combined with whey protein, (also high in alanine which is released in massive quantities during heavy exercise), and egg white protein, you've got an optimum muscle recovery package.