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Workout Tips for Beginners
protein shake vs chocolate milk: Before we discuss on protein shakes, let us first understand the protein. It is one of the main constituent of our diet which is necessary for the development of our body and for repairing of the tissues. Its deficiency causes problems like weakness, retarded development, nervous weakness etc. If it is in excess then also it is harmful and one would suffer with the problems of liver and kidney, uric acid stores in joints leading to gout and rheumatoid. It contaminates the blood arteries and veins, which ultimately gets blocked with waste deposits leading to high blood pressure.
Amino acids are the constituents of proteins. There are about 80 types of amino acid out of which 20 are essential for human metabolism or for growth and development some of them are formed in the liver and others are called essential amino acids which we get from our daily diet.
These amino acids are provided by different food items like cereals, pulses, leafy vegetables etc.
❒ Health and Fitness Tip 1 Whey Protein or Protein Shakes
Milk contains proteins and minerals, in protein it consists of two types of proteins, casein and whey. Whey protein can be separated from the casein in milk very easily. It is the by-product of cheese making. When cheese is prepared from the milk the liquid over the cheese is Whey protein. It is considered a complete protein as it contains all 9 essential amino acids. It is low in lactose content. Whey protein consists of beta-lactoglobulin, alpha lactalbumin, bovine serum albumin, and immunoglobins.
❒ Health and Fitness Tip 2 Increases Strength
Protein shakes/whey protein is required as supplementation, alongside resistance exercise, to help improve athletic performance and increase strength, Increase in the muscles and promote the growth of lean muscle mass. It is also used to overturn weight loss in people due to HIV and also overcome allergic conditions in infants.
Whey protein/protein shakes or any other post work out energy drink consumption has high benefits because it is required for rehydration in the body, recovery, building muscles and improved performances. Many more new products are being developed which would help in increasing the strength.
Let us understand which would be better Protein shake or a chocolate shake
❒ Health and Fitness Tip 3 Rehydration
After the exercises particularly anything stamina based, whether it’s an intense workout at the gym, a long run, a Zumba class, Tennis, etc. rehydrating the body is important especially by doing so with essential nutrients lost through what one sweats out. Milk- whether low fat, skim, and even some other milks like almond, chocolate have a great supply of electrolytes such as sodium and potassium among some smaller amounts of other trace minerals which are lost through sweat.
Besides these elements, milk also contains good amounts of calcium and vitamin D that other sports drinks do not contain. One more benefit the milk has, it takes long time for its digestion so the nutrients get absorbed much more slowly.
❒ Health and Fitness Tip 4 Recovery
From many studies it has been revealed that the importance of a naturally occurring protein and carbohydrates benefit on one’s post-workout regime. Proteins are required to recover the wear and tear of the muscles and the energy is restored from carbohydrates.
Chocolate milk is a good source for both carbohydrates and protein. In fact, the necessary amount we burn on an average workout can be recovered with the 4:1 carbohydrate: protein ratio that is found in chocolate milk. Our bodies only need so much protein a day and on average, most of us over consume protein as there is protein in many foods one may even not realize. This is why chocolate milk’s ratio of 4:1 replenishes what has been burnt by one without making body to do extra work to get rid of the excess protein which one consumes post workout.
❒ Health and Fitness Tip 5 Building Muscles
Since childhood one is always told to drink milk to grow big and strong and milk truly does more than just help muscles to recover. From many studies it has been found that more muscle building occurs when greater fat is lost during work out, if chocolate milk is consumed after a workout.
During work out, the muscles go through aerobic and anaerobic respiration, which is a good way to burn the excess muscle storage. Our muscles have stored sugar; called that glycogen, which gets burnt out in workouts. The carbohydrate from the chocolate milk is refilled within the muscles by drinking chocolate milk.
❒ Health and Fitness Tip 6 Improved Performances
In a study after the workout, few drank chocolate milk, few drank Gatorade, and the last third drank a brand of protein shake. The people, who drank chocolate milk containing carbohydrates to protein ratio 4:1, were able to do workouts 50% longer than the one who drank the protein shake. The protein shakes contain the same ratio of carbohydrates to protein 1:1.
❒ Health and Fitness Tip 7 Side effects
Protein shakes, also leads to some side effects like- stomach pains, cramps, reduced appetite, nausea, headache, fatigue, acne etc. If allergic to milk may be specifically allergic to whey. This usually happens if whey protein is taken in high doses.
“Chocolate Shake Is Better Than Protein Shake”
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