THE BENEFITS OF WHEY PROTEIN
Tags: Hammer Nutrition
BY NEIL VALLANCETo enhance the recovery process, whey protein has no peer. Whey protein has the highest biological value (BV) of any protein source. BV rates the availability of the protein once ingested, and Whey is arguably the most rapidly absorbed protein, exactly what you want post-workout. Whey protein's amino acid profile contains the highest percentage of essential amino acids, 25% of which are the BCAAs leucine, isoleucine, and valine, the most important for muscle tissue repair. Whey is also a rich source of two other important amino acids, methionine and cysteine. They stimulate the natural production of glutathione, one of the body's most powerful antioxidants and a major player in maintaining a strong immune system. Glutathione also supports healthy liver function.
Each scoop of Hammer Whey contains 18 grams of 100% micro-filtered Whey protein isolate, with no added fillers, sugar, or artificial sweeteners or flavouring. The key word here is isolate. Manufacturers supply two forms of whey: isolate and concentrate. Whey protein concentrate contains anywhere from 70% to 80% actual protein (and, sadly, sometimes even less). The remainder being fat and lactose. Isolate, on the other hand, contains 90% - 97+% protein with little, if any, lactose or fat, making it the purest form of Whey protein available. Because isolate contains almost no lactose, even those with lactose intolerance find it an easily digestible protein source. We use only isolate in our whey-containing products, Hammer Whey and Recoverite.
In addition, each scoop of Hammer Whey contains a whopping six grams of glutamine, a remarkable amino acid. Space limits all that could be written regarding the benefits of this extraordinary, multi-beneficial amino acid, but needless to say, it's essential for endurance athletes in supporting enhanced recovery and immune system function. Glutamine is the most abundant amino acid in your muscles. Intense exercise severely depletes glutamine, which makes supplementation so important. Glutamine plays a significant role in the glycogen synthesis process, and along with the branched-chain amino acids, glutamine helps repair and rebuild muscle tissue. In addition, glutamine has also been shown to help raise endogenous levels of glutathione, which is intimately involved in immune system health. Glutamine contributes to growth hormone release and is a key component for intestinal health.
HOW MUCH DO YOU NEED?
How much protein do endurance athletes need to consume? Numerous studies have demonstrated that endurance athletes in heavy training need more protein than recreational athletes do.
To find out how much you require, multiply your weight in kilograms by 1.4 to 1.7, depending on your exercise intensity. This gives you the amount of protein (in grams) that you should consume on a daily basis. Thus, a 75 kg athlete in high training mode should consume about 128 grams of protein daily.
In real-life amounts, to obtain 128 grams of protein you would need to consume a litre of skim milk (32 grams), 85 grams of tuna (15 grams), 200g of lean chicken breast (62 grams), 4 slices of whole wheat bread (16 grams), and a few bananas (one gram each).
Track and record your diet and do some calculating. It takes quite a bit of effort to ensure adequate protein intake, especially for vegetarians and those who avoid dairy products. Remember to include protein intake from Sustained Energy, Perpetuem, and Recoverite in your calculations. If you still come up short, consider additional applications of Hammer Whey and/or Hammer Soy. If you're serious about your performance and also your health, then respect the importance of providing adequate protein in your diet.
HAMMER PROTEIN TIPS
Recovery/Meal Replacement Formulas
1 rounded scoop of Hammer Whey (equal to about 1.25 scoops) with 3 servings (approx. 5 tablespoons) of Hammer Gel in 8-10 ounces of water. This provides approximately 370 calories from approximately 22.5 grams of protein and approximately 69 grams of carbohydrates.
3-4 scoops of Sustained Energy with 1/2 scoop of Hammer Whey in 16 ounces of water. This provides roughly 400 - 508 calories from approximately 19 - 22 grams of protein and 68 - 91 grams of carbohydrates.
2-3 scoops of Sustained Energy with 1 scoop of Hammer Whey in 8 ounces of organic orange juice. This provides approximately 404 - 511 calories from 26.5 - 30 grams of protein and approximately 71 - 94 grams of carbohydrates.