Core 150 ™ Protein Shakers help close the Muscle Recovery Window

Getting the best results from your whey protein requires perfect timing.  The optimum time to consume your protein is around 40 minutes after a workout.  This is the time your muscles need protein the most in order to heal and grow.  Your body starts to heal muscle fibres directly after a workout so delivering protein into the body at this time will ensure it has the fuel it needs to recover quickly and efficiently and you do this by releasing your choose protein powder via one of three internal storage compartments on offer by Core 150 ™ Protein Shakers.

The ‘muscle recovery window’ as it is known is the one-hour period that immediately follows exercise. This is when your muscle recovery is much more pronounced than any other time and also when any nutrition you take on board will be absorbed faster too.  Core 150 ™ is the worlds first triple-compartment sports shaker and holds a thirst quenching 1 Litre of water for hydration that will help to replenish any fluid lost during physical exertion and carb re-loading will help to replenish the fuel in your muscles, but it’s the whey protein that’s going to give you the most benefit post-workout.

By consuming protein during this window after each of your training sessions, you will start to experience faster and more effective muscle gains than ever before.  The Journal of Physiology recently revealed a study where subjects were given a protein supplement either 2 hours after exercise or immediately after.  Those that were given the protein supplement immediately after their workout experienced a 15% improvement in strength and an 8% improvement in muscle size whilst those who consumed their protein later experienced no difference in strength or muscle size.

It’s not only important to ensure you get the best protein shakes into your system, but also when you take them on-board.  You’ll always come across people who do things differently and you need to find what works for you – for example you might want to take protein one hour before you train too – but the one-hour post workout window is what you need to remember and you need to try and aim for 30-40 minutes after training to get the best results from your protein and to ensure your muscles can repair and grow faster.

The good news is that many of the protein powder developers on the market today give clear and concise instruction on how to take your protein and when so you should be left in no doubt how to use your protein shakes.  When protein is taken correctly and at the right time you can expect to experience some really awesome results!

 

The advancement of protein shakes

Back in the early 70s and 80s the best way to get your protein was by mixing egg whites as most protein shakes on the market were like drinking wallpaper paste.  The advancement of the protein shaker and protein powders has only really started to evolve around the mid-90s and it started with manufacturers trying to ensure the actual protein drinks would not make you heave on the first sip.

The process of protein powder and sport supplement manufacturing was unheard of back then and to find a protein shop selling supplements would require you asking someone in the gym who you considered as (hard-core). My first introduction to protein was in the late 90s when I told a gentleman in an underground shop that I wanted to pack on size, he proceeded to recommend the biggest tub of powder I had ever seen with a psychedelic label that even the most dedicated hippie would have been proud of.

After carrying this tub for what seemed like a decade I had been given the misconception by the protein salesman that the more of this stuff I drunk the more muscle I would pack on. Two weeks of forcing four protein shakes a day down my throat and hammering the gym I was beginning to take on the appearance of a darts champion rather than a bodybuilding champion.

One of the lads in the gym I trained with back then said to me what protein had he recommended so I decided to rip the label off and show them that I had in fact made an Arnold Schwarzenegger like decision and bought only the best. It turned out that the protein salesman sold me a shake that contained 2500 calories with a mini shovel inside that looked as though it should be used for digging shallow graves rather than scoop protein powder into the glass.

I was not rich enough to have a blender in my kitchen and mixing the drink was like a workout in itself. Looking back it was quite funny but over the years the advancement in protein powders is incredible. You have more flavours on offer than a McDonalds milk shake menu and the powders need little to no mixing, shaking or blending whatsoever.

Out with the vast flavour selection most protein powders now come with recovery supplements inside them such as BCAA and L-Glutamine and the manufacturing process has advanced to the level of applying agglomerated procedures which is the drying of the powder using multi stage processing. The result of this process means your protein powder will be lighter, finer and free of moisture resulting in your shake dissolving almost instantly upon contact with fluid.

Not all protein powders will have this expensive process applied to their range of protein supplements as not all manufacturers have the machines capable of carrying out the drying procedure.  If your supplement company does not use the agglomeration process this does not mean there protein powder itself is any lesser of a quality, it just means that those powders that do not apply the process at manufacturing level might not mix as well inside your sports shaker.

 

More protein means more muscle right?

This is one of the gym myths that I still here flying around and it is one of the most misguided areas of nutrition when you begin to get serious about lifting weights and creating muscle. I find it amazing that very few supplement companies actually keep their consumers informed on how much protein he or she should actually consume and with most guys looking at the Mr Olympians and reading their diets see protein intake as high as 300 grams per day out with habitual diet and tend to follow suit before calculating their own height and weight.

This is a problem because even the most muscular guy in the gyms body is not designed to digest this amount of protein unless you are 20 stone + of solid muscle just like the Olympians and even then everything has to be carefully measured.  But rather than confuse the issue here is a quick guide on how much protein shakes you should take and how to calculate your intake.

Let’s start by making sure you get your protein intake each day at work or on the go and you can do this by getting yourself on of the most advanced protein shakers on the market. Now that you have done that lets begin by assuming you have been training for six months and weigh 12 stone and are 5’9 in height.  This would mean that you are approximately 76.20 Kilo grams (A quick ask of Google to convert this figure revealed the answer) so no PhD required.

It’s recommended that you should take around 1.5 to 1.7 grams of protein per kilo gram of body weight per day in order to maintain your existing size.  This would mean that you would need 129 grams of protein per day with training combined.  A lot of people fear diets because of the calculation aspect of calories, carbs etc. It also does not help when locker room wannabe PhD graduate insist on preaching to you about their latest dietary success, advice that is best left avoided.

There is enough information on the net all you need to do is apply a little research.

So to make things simple and give you an easy mathematic certainty that will see you get the results you seek follow this very simple procedure.

To maintain your size of 12 stone (76.20kg) you will need 2000 calories per day and approximately 129 grams of protein. (Assuming you are 12 stone as above)

To maintain lean muscle and lose weight simply reduce daily calorie intake by 150 calories per day and increase your cardio level whilst keeping protein level intake and resistance levels the same.

Want to pack on muscle? No problem

Increase your daily calorific intake and increase your resistance, continue to monitor your weight increase (remember muscle weighs more than fat) increase your protein in accordance with your weight gain using the same calculation principles as above.  When you get to the desired size reduce the calories back to 2000 max but keep your protein level intake the same in order to keep your muscle size and symmetry.

If you want to cut more reduce calories to 1750 per day keeping your protein levels the same as when building muscle and increase cardio levels. No personal trainers, no myths, no DVD’s and no Olympian diets just simple facts that have been proven to work time and time again.

 

Building Muscle – The Training programme Apply Routine

Your body is a very intelligent piece of kit.  It has the unique ability to be able to identify routine and can adapt to many situations.  One of the best ways to describe adaptation is living in the United kingdom which happens to be quite a cold damp place for most of the year, however this is what we are used too.

When we travel abroad on our long awaited sunny holidays to say sunny Florida where temperatures can reach over 90 degrees, we initially can’t cope.  After a few days in the shade we then see it good enough to slap on the factor 50 and brave the heat, in week two we are down to factor 20 and loving it.  This is called adaptation.

The exact same principles apply when you expose your body to physical exercise your body eventually adapts to the routine of exertion.   Your body is in fact most happy when it is in a routine, whether it is sitting watching the football, playing the play station 3, or walking the dog at a specific time of night all of these are classed as routine.

You will often hear people say after long periods away from working out “I can’t seem to get back into it” this is because they have broken their routine and developed a new one that doesn’t involve their usual daily endeavours.

This very principles apply also to that of your workout and it is essential that you vary your routine as your progress will slow or even stop altogether.  It is important to build and alter variation into your workout routine and introduce new muscular stresses.  It is the new stresses that encourage new muscle growth to take place and will also encourage your metabolic rate to differentiate, thus resulting in fat loss.

Most weight trainers will not implement such technique into their training and these are often the people you see up the gym every day you are in, all year round, you know the guy, the guy who wears the smallest T Shirt but never seems to put on any size or lose any weight, and is most likely on the same machine at the exact same time, on the exact same day of each week.

You have to shock your muscle into growth and when you implement new techniques unexpected you will experience the DOMS you crave, just like your very first workout (Delayed Onset Muscular Soreness).  This is what kept you coming back to the gym remember?

Any training manual that does not encourage variation is not worth reading and is leading you down the flawed path to anatomy confusion.  The Build Muscle Training Programme gives you the flawless route towards routine introduction in your workout, educating your muscle into understanding exactly what you want it to do, tone, build and grow.

Routine implementation is steadfast in the programme of Building muscle and this is what will make the Build Muscle Training Programme so unique and helpful to your workout routine.

Next Release in the Build Muscle Training programme – Rule No 2: Make it Intense.

Protein Shaker