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It can be hard knowing how much protein to take and when to take it, but fortunately the science of sports nutrition is making it easier by the day.
Protein (in the form of amino acids) is the basic component of all living cells and provides your body with the materials it needs for muscle growth, repair, and maintenance.
Protein helps you build lean muscle by preventing muscle protein catabolism and stimulating muscle protein synthesis, the means by which resistance training makes muscles grow.
Yet knowing how much protein to consume on a daily basis is not as simple as it sounds.
The Recommended Dietary Allowance (RDA) for sedentary adults is listed at 0.8 grams per kilogram of lean bodyweight, but that does not take into consideration the intense training of a weightlifter or mixed martial artist.
Just as the required caloric intake for advanced athletes increases, so must the protein intake.
Researcher Dr. Peter Lemon has raised the RDA for males engaged in strength training to about 1.7 - 1.8 grams of protein per kilogram of body mass per day. The range for female athletes is slightly lower, around 1.2 - 1.4 grams.
Other factors to consider are how often you exercise and how vigorously. But just as important, if not more so, is the quality of the protein.
For example, egg protein may have a higher chemical rating than any other protein source based on its complete level of amino acids, but whey protein has a higher biological value.
It would be a lot simpler if there were no restrictions on eating for high level athletes (like mixed martial artists), however one of the biggest challenges they face is trying to balance a diet with quality protein while trying to eliminate protein rich foods from their daily intake in an effort to cut weight.
Not only is it impractical, it can be damaging to the bodies nitrogen and energy balance.
Fortunately, this can easily be solved with a myriad of available protein supplements from Optimum Nutrition, like their Gold Standard 100% Whey Protein -- Feel It! Nutrition's recommended choice for quality protein.
The whey protein isolate found in the Gold Standard line are 90% pure protein by weight, and the most expensive form of whey protein that exists: 24 grams of the purest, muscle-building protein are packed into every serving.
You get less fat, cholesterol, lactose, and all the other stuff you can do without. There is no question this is the standard by which other whey proteins are measured. Hydro-whey is used to speed up the up-intake process. Optimum Nutrition 100% Gold Standard provides 5.5 grams of BCAA’s, 4 grams of glutamine (& precursors), and 25 mgs of their potent enzyme blend.
There is a reason why this stuff is THE MOST POPULAR WHEY PROTEIN IN THE WORLD!
Protein supplements are best utilized following a workout or intense training when muscle breakdown has occurred. Just as you’re thirsty for water after a running on a hot day, your muscles are thirsty for protein after a hard workout.
After training, the muscles experience a breakdown in protein known as proteolysis. How fast you recover and how much reward you reap from that hard work depends on how much quality protein you ingest to replenish what’s been lost, therefore maximizing muscle growth and endurance.
And there’s nothing like an ice cold protein shake immediately following your workout to get the job done.
It’s important to note that supplements are just that, supplemental to your diet. Maximum muscle recovery is not achievable without a balanced diet that includes adequate fats and carbohydrates. (Don’t let the fad diets tell you otherwise!)
Advanced athletes will also tell you that combining protein sources in your diet will actually improve your results. No one is going to sit around eating eggs all day, so the chances are your main source of protein has a strong side to its amino acid chain and a weak side.
By not relying on one source of protein, we keep the amino acid chain in balance and prevent ourselves of having too much of one amino and not enough of the other.
Once balance is achieved, be prepared to watch the pounds melt away. Protein itself won’t reduce your waistline, but the proper intake will help repair your muscles which will in turn increase your metabolism and help you burn calories - even when sedentary!
So, what are you waiting for? Get to the gym and make sure you have a good supply of protein waiting for you when you return!
To check out the low prices and vast selection of those and other great nutritional supplements, click here. But hurry, this sale ends April 9.