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|Brand||Optimum Nutrition (ON)|
|Recommended For||Build Muscle|
|Key Ingredients||Mass Gainer, Weight Gainer|
Protein is very important. Our health suffers when we take insufficient amount of protein. However, when the question of how much amount of protein should be taken, there are vastly different opinions about it. The protein needs vary from person to person. The factors determining the intake amount of protein are age, weight, gender, medical conditions and the physical efforts. If you want to determine how may calories you need on a daily basis, the first thing to do is to determine your BMR (Basal Metabolic Rate) and then apply the Harris-Benedict Principle.
|Gender||Formula for calculating BMR|
|Men||BMR=66.4730 + (13.7516 x weight in kg) + (5.0033 x height in cm) – (6.7550 x age in years)|
|Women||BMR = 655.0955 + (9.5634 x weight in kg) + (1.8496 x height in cm) – (4.6756 x age in years)|
Use the following table based on your exercise routine to calculate amount of your daily calorie intake to maintain right amount of weight:
|Exercise Routine||Daily Calorie Requirement|
|Little to no exercise||BMRx1.2|
|Light exercise (1-3 days per week)||BMRx1.375|
|Moderate exercise (4-5 days per week)||BMRx1.55|
|Heavy exercise (6-7 days per week)||BMRx1.725|
|Very heavy exercise (twice per day, extra heavy workouts)||BMRx1.9|
The best time to consume Whey protein is immediately after workout especially in the morning. For people who exercise on a regular basis, it is best for them to consume Whey protein shake immediately after the workout. According to a report published by the National Strength and Conditioning Association, the minimum amount of protein that should be consumed following a workout is 15g.
After exercise your body is highly sensitive to insulin and transports proteins and carbohydrates into muscle cells instead of fat cells. The amino acids are synergistic with anabolic effects of insulin. Because whey protein is fast acting and it gets digested very quickly, it is ideal to consume following workout.
The Whey protein should be stored in a dry and cool place. Under high temperature, the natural qualities of Whey protein get altered and if consumed, it can cause some allergies.
It is always recommended to take Whey protein on expert advice or doctor’s suggestion. Read the label of the product carefully before consumption. You may be allergic to certain type of protein, so it is important to understand the sensitivity of your body.
There are three different types of Whey protein: isolate, concentrate, and hydrolysate. They differ on the basis of their particle size and amount of protein by volume. They can have the following negative health effects:
All the above-mentioned side effects can generally be lightened by monitoring total protein consumption and keeping track of all allergies.