[Lesson 1/5] Care Deeply About Whey Protein

You know the feeling… you just finished an awesome workout, and you are exhausted. You can still feel the sweat on your back as you sit down to recover… What is your first thought? Hungry? Probably not. By the end of this post, you will have one post workout thought…

“I need whey protein right now.”

You learn the incredible importance and scientific proof of the benefits of protein shakes in my Throw Cheese Nutrient System. How much to consume and when to consume protein is critical, but what kind and why? In this post I will answer this question, “What protein is going to help me throw cheese?” Here we go… For an elite athlete, the #1 protein source readily available is Whey Protein. During the processing of cheese, whey is left over in a liquid form. It contains everything that is soluble from milk.

Here is why you should care deeply about whey protein.

1. Whey contains an extremely high concentration of BCAAs (Branched Chain Amino Acids). Which are the building block of your muscles. (You need more strength to throw cheese, which is stored and used in muscles. Get it? Good!) Out of the 20 amino acids in the body, there is 9 essentials. Whey contains all 9 essential amino acids.  (Bring on the muscle baby!) Here they are: Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan and Valine. The reason they are called “essential?” We have to get these amino acids from food. We cannot naturally produce these 9 amino acids. In other words, if you dont take Whey protein, you may miss out on some amino acids in your daily diet. (NOT good!)

2. Whey is Fast. Whey starts doing its job incredibly fast. Because we consume whey in a liquid form (in the form of a protein/carbohydrate shake) it is consumed and absorbed into your muscles faster than any other protein source. When whey enters into your stomach, it takes approximately 30 minutes to be fully absorbed. Compared to a  solid food (chicken, steak, fish for example), which can take up to 3 to 6 hours to be fully absorbed. Remember, we have limited time to take advantage of the “anabolic window.” If our protein source takes more time to enter into our bloodstream, than we may miss out on many training benefits… The above graph is an example of some benefits taking a protein and carbohydrate drink immediately after exercise. Glucose Uptake, Glyogen Storage, Amino Acid Uptake, Protein Synthesis, Net Protein Balance, Muscle Mass and Fat Oxidation are all dramatically improved due to the ability of whey protein to work quickly.

“All that sounds great Zach, but I dont know what any of it means!”

Okay okay, calm down. Lets look at just one focus from the above graph. Protein synthesis is the ability to make new muscle after a workout. Or to put it another way, the “process whereby biological cells generate new proteins.” The above graph shows a 600% increase in protein synthesis when whey protein is consumed immediately after exercise. That is awesome!Do not wait, have whey protein right away.

3. Whey’s Unique BCAAs Leucine, isoleucine and valine are BCAAs that can be taken up directly by skeletal muscle. They do not have to be metabolized by the liver. Which means they are absorbed even faster. Added benefit to your muscles and recovery time.

4. Whey As An Energy Source Because Branched Chain Amino Acids are faster acting than other amino acids, they can be used as a source of energy during exercise as well. BCAAs are an efficient source of energy during exercise, and are quickly ready to kick-start protein synthesis after exercise. Whey can help you avoid those slow days in the gym and at practice.

5. Wheys Role In Neutralizing Free Radicals Free radicals are atoms or molecules that are highly reactive with other cellular structures because they contain unpaired electrons. When you train hard, a lot of bio chemical reactions are happening inside your body. Free radicals can be released from those workouts. These free radicals can cause damage to proteins and cell membranes. This type of damage is also called “oxidative damage.” To keep it simple, there is an enemy trying to sabotage your insides and hold you back from being a stud. Whey protein helps prepare your body for glutathione. Glutathione  is a antioxidant. Glutathione plays a major part in neutralizing free radicals and is a detoxifier. The good news your body naturally produces glutathione.  Whey protien has shown to increase glutathione production. So if there is a battle going on inside our body, shouldn’t we prepare our troops!?

As an elite athlete, you can’t afford to ignore Whey protein, consume it immediately after your training.

When people ask me the first supplement to purchase for elite athletes I tell them…

“Buy some Whey protein, and some shakers and put them on top of your fridge. You see them every time you walk into the kitchen.”

Here is some practical next steps… How to time Whey just right. After a strenuous workout, your stomach will feel tight and your appetite will  be low. Make sure you have your protein/carbohydrate drink already in a shaker waiting for you. Once you finish your workout, add water and chug it down. You will be able to handle those calories easier than you think.

Why its a great investment – How buying it today is the first step to taking it regularly.

Psychologically, the idea of buying a whey powder vs a steak doesn’t sit well in the mind. I have caught myself saying, “maybe I can go without protein powder for a while.” Don’t think that. You need to make the purchase. Then you know you made the investment. This way you will trick your mind. “I spent the money on this, I am going to take it.” Not to mention all the awesome benefits I just told you…!

So buy some today. Delaying just means “No.” Scrubs say no, you are not a scrub. Here is what you need to do. Click through some of the whey proteins I touch on below. Keep in mind, most types have different flavors. I like chocolate or vanilla. These companies do a great job of making these taste great. Not “liking” the taste is not an excuse. Man up. Drink the shake. Here are some helpful reviews:

Optimum Nutrition 100% Whey Gold Standard Optimum nutrition 100% Whey is a solid choice to get you started. 1 scoop is 24 grams of protein. Based on your needs, is a great start. This 5 pound size gives you 74 servings. Which gives you no excuse. You will be jacked. You will have to purchase a high glycemic carbohydrate additionally to this. I will touch on those high glycemic carbohydrates in a different post. Click the picture to purchase right now.

Muscle Milk Cyto Gainer Chocolate Malt

I took Cytogainer all throughout college – I had a mission to gain weight, and this was a major help. Cytogainer includes protein and carbohydrates. You need both to optimize muscle growth and recovery. Cytogainer is also packed with other nutrients you need through the rest of your muscle growth and recovery cycles. This stuff is seriously awesome! Click the picture to purchase right now. Or Click Here. Shackers

Don’t forget a shakers! These blender bottles are great. They are large enough to fit your whey protein and lots of water. The mixing ball will help the protein mix with the water. That way your protein is not chunky. Chunky protein does not go down smooth. Plus this entire set is washable and will last you a long time. Have one waiting for you after every work-out! Click the picture to purchase right now. Or Click Here After reading this post, you most likely have one of two thoughts in your mind.

1. “As an elite, whey is exactly what I need. I am going to purchase this stuff right now and get started. The faster I become the best, the better.” Or… 2. “I can see the value in Whey protein. But I don’t want to purchase whey and and shakers right now.”

Number 1 people are going to succeed. Number 2 people are going to be left behind. Of this, I am certain.

Do not allow yourself to wait for the “right time.” Now is the best time to purchase whey protein. Either buy it from the links above or head to the store right now! Can you sense the importance of whey protein on your shelf? Good! It is the first step of many, to making it big. I want you to make it big. I cant wait to hear about your progress. -Zach

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Reference:

Dangin, Boirie, Garcia-Rodenas, Gachon, Fauquant, Callier, Ballevre, Beaufrere, B., “The digestion rate of protein is an independent regulating actor of postprandial protein retention,” American Journal of Physiology, 280 340-348, 2001