Running Training Programme For Beginners

A Beginner’s Guide to Protein

Protein

Any form of training will increase your protein requirements. A lack of quality protein will result in loss of muscle tissue and tone, a reduced immune system, slower recovery and lack of energy. If your goal is to put on muscle and increase strength or even reduce bodyfat, whilst keeping definition and tone, extra protein from high quality sources is a must.

Key points for consideration:

• Eat quality protein from sources such as whey, chicken, fish & milk (if you can tolerate it).
• Protein is needed to build lean muscle & support fat loss.

Whey Protein

Overlooked for years, research has now found Whey protein to be the highest quality protein you can consume and essential for helping your body maintain and build lean muscle and recover from intense training. Use a few times a day to increase protein intake.

Key points for consideration:

• Whey is an excellent, easy digesting source of protein
• High quality & low in lactose
• Supports lean muscle growth

A protein is any chain of amino acids. An amino acid is a small molecule that acts as the building block of any cell. Carbohydrates provide cells with energy, while amino acids provide cells with the building material they need to grow and maintain their structure. Your body is about 20% protein by weight. It is about 60% water. Most of the rest of your body is composed of minerals (for example, calcium in your bones).

As far as your body is concerned, there are two different types of amino acids: essential and non-essential. Non-essential amino acids are amino acids that your body can create out of other chemicals found in your body. Essential amino acids cannot be created, and therefore the only way to get them is through food.

Protein in our diets comes from both animal and vegetable sources.

Most animal sources (meat, milk, eggs) provide what’s called “complete protein”, meaning that they contain all of the essential amino acids. Vegetable sources usually are low on or missing certain essential amino acids. For example, rice is low in isoleucine and lysine. However, different vegetable sources are deficient in different amino acids, and by combining different foods you can get all of the essential amino acids throughout the course of the day. Some vegetable sources contain quite a bit of protein – things like nuts and beans are all high in protein. By combining them you can get a complete range of the essential amino acids.

The RDA (recommended daily allowance) for protein is 0.36 grams of protein per pound of body weight. However, protein expert Dr. Peter Lemon recently concluded that exercise more than doubles your need for protein. Based on his review of the research, Lemon reports that if you’re exercising on a regular basis, you’ll need to consume at least 1.7 grams of protein per kilogram of bodyweight. For people who want to build muscle as fast as possible, this figure should be nearer 2.5 grams per kilogram of bodyweight.

If you don’t get enough protein in your diet, then your body starts using its own sources of protein for energy.

And guess where your body gets the protein from? It starts eating away at your muscles – slowing your metabolic rate, reducing your strength AND bringing muscle growth to a grinding halt. Protein also plays an important part of a fat loss programme. To lose weight you must restrict the number of calories you consume. However, when you cut down on what you eat, the body starts using muscle protein as energy – in other words, you are literally ‘eating’ yourself. You must get enough protein from your diet to cover these losses. If you fail to get enough protein on a daily basis, you’ll quickly lose strength, get weaker and your metabolic rate will slow down.

If you’ve been training with weights without seeing much in the way of results, make sure you’re eating enough protein – either in the form of whole food (such as chicken, fish or lean red meat) or a protein supplement. Protein supplements are an easy, convenient and simple way to make sure you’re providing your body with the protein it needs. But don’t make the mistake of thinking all proteins are the same – they’re not.

Many companies protein supplements include cheap ingredients in their formulas.

One of the most popular cheap proteins is known as casein (pronounced kay-seen). Casein is derived from dairy products. It’s the same protein you find in milk, cheese and yoghurt. Although it was popular some years ago, casein has now been replaced with whey – a far more advanced protein.

Several clinical trials have compared whey and casein. The results were the same – whey protein came out top every time [1]. Canadian scientists found that after three months of supplementation, whey protein was six times more effective at improving exercise performance than casein [1]. The whey protein group also lost an impressive 4.8% of body fat, and reported feeling far more energetic. Simply put, adding a high quality whey protein powder to your diet will significantly improve your performance – both in the gym and on the pitch.

What’s more, the right type of protein will also help you build muscle faster.

French research shows that whey protein leads to a massive 119% greater increase in protein synthesis (the fancy term for muscle growth) than the cheap milk protein found in most protein powders [6]. Furthermore, top European researchers report that whey protein halts the muscle-wasting hormone cortisol dead in its tracks [7]. In short, whey protein quickly leaves your stomach and heads straight into the bloodstream – ready for delivery to your protein-starved muscles.

Scientists from Australia have also confirmed that whey protein is far superior to casein for muscle growth [8]. Thirteen subjects were given either whey isolate or casein while they took part in a weight-training program for ten weeks. Results showed that the 100% whey isolate was more effective at increasing muscle mass. Test subjects using whey gained over 10 pounds of muscle, while those using casein gained only 2 pounds. Those using whey also gained more strength, although both proteins seemed to prevent the typical drop in plasma glutamine levels that occurs with exercise.

Biomax™ – the new benchmark in protein.

Biomax™ is an exclusive and patent pending blend of high quality whey proteins that have been designed for optimum efficiency, uptake and absorption for bodybuilders, athletes, sports men and women and anyone looking for highly effective results and quality nutrition. There are many different types of whey proteins, each with their own unique properties.

Whey proteins are not all equal. Most whey originates from cheese processing. First stage whey is technically called ’sweet dairy whey’. It is cheap and of low quality. This cheap whey is loaded with high fat, carbohydrate and lactose. Many cheap brands use this form of whey to offer you very cheap ‘whey’ protein powders, but with no real benefit over milk or casein, you’ll experience no

better results either, apart from wind. As they say, products aren’t cheap for no reason. When you see silly adverts and articles that put down whey, it is this form of first stage or ‘waste’ whey, as it is known, to which they refer.

High quality wheys are called isolates or hydrolysates.These are achieved by taking the ’sweet dairy whey’ and putting it through a series of special processes, such as cross micro filtration (CFM) or ultra filtration (UF). This process removes virtually all the fat, carbohydrates and lactose, leaving nothing but the highest quality whey protein. To ensure it is not damaged in the drying process, (as it is still in liquid form), it is cold spray dried. This involves blowing the liquid into massive chambers where it is instantly powdered in a specially controlled temperature environment. This unique process allows you to avoid the problems of denaturisation. This is where high heat has been used to dry the protein, causing damage to the amino acids and therefore, poor absorption.

CFM or UF whey allows you to select the exact specifications (or different whey fractions) you require, such as high BLG for increased branch chain amino acids or high ALA for greater recovery and Cortisol reduction. You can even select high GMP levels by selecting the right cheese derived whey for added immune system boosting. All these benefits are only possible with whey put through these expensive processes. You can go one step further by partially treating the protein with enzymes. This helps digestion and speeds up amino acid delivery to the muscle. These are called whey hydrolysates and are very expensive.

Biomax™ is a patent-pending collection of high quality whey proteins that have been processed using cross micro filtration and hydrolysation.

All Biomax™ protein is cool temperature processed for 99% undenatured protein. The unique blend of whey proteins are high in ALA (alpha-lactalbumin) and BLG (beta-lactalbumin) whey fractions, with high amounts of GMP (glycomacropeptides) for immune boosting and IGF levels for anabolic properties. To finalise the Biomax™ blend, Glutamine peptides are added for further anabolic and recovery properties. This entire protein is then instantised (at room temperatures) using a natural lecithin formula, for the best instant mixing protein you can find, with the essential fatty acid benefits of using lecithin, as opposed to harsh chemical instantisation, that some companies use. Biomax™protein is also high in Orotic acid, a unique anabolic component of whey.

This very simple summary of the Biomax™ whey protein blend should give you an understanding of why it is so superior to conventional whey proteins and other inferior and outdated proteins, such as milk, soya, egg, and casein (micellular) proteins. Biomax™ produces a very high Biological Value (BV is the latest in measuring techniques for advanced proteins, outperforming the outdated PER and NPU measurements). The Biomax™ blend is currently in trials with universities, the military and elite athletes, where its unique muscle preservation, immune boosting, enhanced recovery and superb sports performance benefits are being explored. The unique milk, egg, soya and casein free formula (virtually lactose free), means it’s suitable for lactose and gluten intolerant people, the elderly and sick. You will be surprised how easy it is to digest and how you suffer no stomach upsets, side effects or wind.

Several hospitals currently use Biomax™ protein to treat patients with wasting disease conditions, to help them build lean muscle and strength with amazing results.

The Biomax™ protein is considered by experts and even competitors to be the most advanced protein of its kind, not just in the UK, but in Europe and America. Due to Maximuscle being the largest suppliers of exclusive high quality proteins to the market, Maximuscle are proud to be the only company to have been offered the exclusive rights to supply pharmaceutical grade Biomax™ to the nutritional industry, through Maximuscle’s cutting edge nutritional supplements.

No matter whether you’re trying to lose the love handles, add a few inches of new muscle to your chest and shoulders, or shave seconds off your personal best for a 10 km run, including an extra serving or two of high-quality whey protein in your diet each day will help you reach your goals far more quickly. Simply take one serving of Promax in the morning (mix it with milk or water, and pour it on your cereal), and another serving after training. It mixes instantly without lumps (so you won’t need a blender), and comes in several delicious flavours, including chocolate, vanilla, banana, and strawberry.

About the Author

Chris Moyles training programme

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