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Derived from milk and the watery remnant of the cheese-making process, whey protein triggers new muscle synthesis post your workout. Whey protein is a complete protein, as it contains nine essential amino acids, a biomarker of protein quality. Since whey is a quick-acting protein it metabolises at a faster rate than casein, another milk protein and speeds up recovery after a workout.

Whey protein is a mixture of the following:

Beta-lactoglobulin
Alpha-lactalbumin
Bovine serum albumin
Immunoglobins
There are no doubts about the utility of whey protein for recovery and muscle building, but there is more to whey beyond the obvious. Keep reading to know about little-known health benefits of whey and the reasons you should be using whey protein in your diet every day.

1. ENHANCE MUSCLE RECOVERY WITH WHEY PROTEIN

An intense workout causes microscopic tears in your muscle fibres. This necessitates the intake of amino acids to stimulate new muscle synthesis. The good thing about whey protein is that it digests quickly, as compared to casein and for this reason you should drink whey protein after a workout, as it allows the body to absorb the nutrients at a quicker pace. Research studies have found that drinking whey protein leads to an increase in blood amino acids levels in under an hour, with peak levels at just under 90 minutes. Moreover, whey protein is rich in branched-chain amino acids: leucine, isoleucine and valine.

As pre-workout shake whey protein skips liver-processing route and directly hits the bloodstream to be absorbed by muscles, where they are needed the most. When you have a whey shake before a workout your muscle protein synthesis rate increases for three hours. These amino acids play a significant role in muscle recovery not only because they encourage protein synthesis but also in the way they decrease the rate of protein breakdown. One of the main effects of whey protein stems from its rapid absorption rate, which shows in improved recovery post-training.

2. WEIGHT MANAGEMENT WITH WHEY PROTEIN

When it comes to weight loss whey protein has an edge over soy protein, shows a new study published in the Journal of Nutrition. The study group of overweight and obese adults was divided into three groups. The first group added whey protein to their normal diet, the second group had soy protein in place of whey and the third group drank carbohydrate drink. During the six-month-long study, all three groups had 2,200 calories and were equally active physically. At the end of the study, the soy group remained unchanged, the carb group gained fat (around 2 pounds) whey group weighed lighter (lost 2 pounds) and had even reduced their waist size by an inch.

Researchers have found that the whey group had a significantly lower level of ghrelin, a hormone that regulates food intake. A higher concentration of this hormone intensifies hunger signals and at a lower concentration people feel full. Moreover, the whey study group cut back their carb intake. Even though all three groups had more or less the same number of calories the whey group enjoyed the benefit of supplementation that reflected in increased weight loss.

3. IMPROVE BLOOD SUGAR WITH WHEY PROTEIN

One of the little-known health benefits of whey protein powder is its role in improving blood sugar response. In a controlled research study, whey protein has been found useful in improving the body’s insulin response and helps regulate glucose levels after the meal. In this small study group, the research subjects with controlled diabetes consumed 50g of whey protein mixed in 250ml of water or a placebo. 30 minutes later, they ate a standard high-glycemic index breakfast (3 slices of white bread with sweet jelly). Two weeks later the study was repeated. The finding of the study was that the insulin response within the first 30 minutes after the breakfast was 96 percent higher in the whey protein group. The study was published in the journal Diabetologia.

4. LOWER CHOLESTEROL WITH WHEY PROTEIN

A 12-week long study evaluated the effect of whey protein supplementation on lipid profile in comparison to casein protein. Though both are milk-based proteins, subjects supplemented with whey protein experienced an improvement in their blood lipid profile. Six weeks into the whey protein supplementation, the participants experienced a reduced level of triglycerides, a vital step required to improve leptin resistance and reduce cardiovascular risk. 12 weeks later the subjects experienced a substantial decrease in their level of triglycerides, along with a significant reduction in their total cholesterol and LDL (Low-Density Cholesterol) at week 12.

5. WHEY PROTEIN IMPROVES IMMUNITY

Whey protein contains high amounts of amino acids needed for the production of glutathione, a potent antioxidant and it is closely linked to your immunity. The body manufactures glutathione to fight free radicals. In certain diseases, like cataracts, HIV, diabetes glutathione levels may fall below normal levels. Scientific studies go on to prove that whey protein improves the production of glutathione. Moreover, whey protein boosts the production of neutrophils. The researchers concluded that whey protein extract has immunomodulatory properties.

6. WHEY PROTEIN LOWERS BLOOD PRESSURE

In a recent scientific experiment young adults suffering from high blood pressure were made to include 28g whey protein in their diet, every day for 6 weeks. At the end of the study, it was found that their blood pressure went down, particularly systolic (top) number. The study was published in November, 2010 issue of International Dairy Journal highlights the role of whey protein

TYPES OF WHEY PROTEIN

Whey Protein Concentrate contains about 70-80% protein including some lactose.
Whey Protein Isolate has 90 percent protein content or higher with negligible lactose or fat.
Whey Protein Hydrolysate is also known as hydrolyzed whey. It is predigested, therefore it absorbs at a faster pace than both the proteins.
Whey protein is an exceptionally healthy way to add more protein to your diet. It gets absorbed quickly and is efficiently utilized by the human body, which is especially important for athletes, bodybuilders and people who need to gain muscle mass and strength while losing fat. The only side effect of whey protein is experienced in terms of bloating and gas for few people. To tide over such discomfort, you should buy whey protein that is enriched with digestive enzymes, like MuscleBlaze Whey Protein.

Move over arginine, because research has established supplemental citrulline, its precursor, as a superior ingredient for building endurance and delaying fatigue. For gym warriors and bodybuilders alike, citrulline at any time is involved in increasing the production of nitric oxide (blood vessel dilator) and removing ammonia (waste material of intense workouts) in the form of urea. Both these functions determine to a great deal your muscle growth and your level of endurance. Are you wondering how? MuscleBlaze explores the intimate relationship between citrulline and muscle growth.

WHAT IS CITRULLINE MALATE

Citrulline is a non-essential amino acid and it is found naturally in watermelon. In fact, the name citrulline has been derived from citrulus, the Latin name for watermelon. Citrulline Malate is a compound and it contains citrulline and malate, a derivative of mallic acid found in apples. Research studies undeniably establish the superiority of citrulline malate to citrulline alone. The presence of malate along with citrulline allows you to get the benefits of muscle pump and at the same time builds your endurance.

HOW CITRULLINE MALATE WORKS

Citrulline metabolises in the body to release L-Arginine and thereby it regulates the production of Nitric Oxide (NO). In the human body, NO is responsible for dilating the blood vessels. More blood begins to flow in the dilated blood vessels when you work out intensely in the gym, thereby producing the incredible pump effect in your muscle tissues, an aftereffect of citrulline working. Beyond the psychological and physiological stimulus, the muscle pumps are invaluable in growing your muscle size and strength.

If you are wondering how, here goes the explanation: Each time you train intensely, your muscles produce waste products that pull water into your muscle tissues so that it can expel toxins. NO sends blood gushing to the muscle tissues. Since half of the blood content is composed of water, there is more water than the muscle cells can pull into them, resulting in incredible muscle pump. Naturally, such a pump is going to stretch your muscle cells, which in the long run leads to increased muscle growth by increasing muscle protein synthesis.

CITRULLINE MALATE VERSUS ARGININE

Now, the obvious question is that if the larger chunk of benefits belongs to NO in the muscle building, then why should you not go for arginine directly? The answer is no because taking arginine is not equivalent to absorbing the same amount. Supplemental citrulline certainly has an edge over arginine and multiple scientific studies confirm the fact.

BENEFITS OF CITRULLINE MALATE

Citrulline Malate’s claim to fame lies in the fact that this next big supplement delays fatigue and builds endurance, something fitness enthusiasts, muscle heads, athletes have been looking high and low. The scientific support for these claims has made citrulline malate a necessary ingredient in premium pre-workout supplements. The other benefits of citrulline malate are:

1. Increased Endurance

Strength athletes recruit glycogen stored in muscles during their workout for energy. As glycogen stores deplete Hydrogen ions (H+) and lactic acid in the muscle, you begin to feel a burning sensation in the muscles. This quickens fatigue and you are not able to maintain your exercise intensity throughout your workout. The antidote to the fatigue is offered by bicarbonates, as they stimulate the removal of Hydrogen ions and lactic acid out of the muscle. Citrulline Malate aids in the reabsorption of bicarbonates thereby building endurance and delaying fatigue in the gym warrior. A study published in a 2002 issue of the “British Journal of Sports Medicine” found that 18 men who took 6g of citrulline malate daily for 15 days experienced increased energy and were able to work out for a longer duration without getting tired.

2. Incredible Muscle Pumps

Citrulline Malate is more potent than arginine in giving muscle pump, as it bypasses the intensive breakdown to which arginine is subjected to in the body. The presence of nitric oxide synthase (NOS) in the blood turns arginine into nitric oxide and citrulline. However, in the liver and intestines, another enzyme arginase is found and it converts arginine into ornithine and urea, thereby flushing it out of your body. Hence, research studies indicate lowered absorption of arginine.

When you take citrulline malate instead of arginine, you skip the action of arginase which increases its presence in the NO cycle. Numerous scientific studies go on to prove that citrulline delivers greater muscle pump as compared to arginine. A study from German researchers has reported that it takes only half the amount of citrulline malate as compared to arginine to provide the similar blood concentration of NO.

3. Increases Human Growth Hormone

Arginine in a way inhibits the production of growth hormone (GH) but citrulline elevates growth hormone levels. Spanish researchers reported higher GH levels in athletes during exercise when they take supplemental citrulline malate beforehand. The increased amount of GH increases muscle gain and encourages greater fat burning during workouts.

4. Improves Recovery

Citrulline Malate also aids in recovery. Creatine Phosphate level goes down after you have worked out and it takes some time before it goes up. When your muscle cells are saturated with creatine, you have more of ATPs, (human energy currency). Your muscles are stronger and you are able to perform better. Citrulline Malate stimulates phosphocreatine recovery after exercise, meaning faster recuperation between workouts, and muscles that are primed for growth and your next training session

WHO CAN TAKE CITRULLINE MALATE?

Bodybuilders and athletes take advantage of cttrulline malate to improve blood flow to their muscle tissues and speed up recovery. But, there are a few other uses too. Some take citrulline malate after exercise to recover from DOMS. Others will take citrulline malate before bed to increase nitric oxide that improves production of growth hormone while you sleep.

HOW TO TAKE CITRULLINE MALATE

Mix 2g of citrulline malate in 200 ml water, juice or your pre-workout drink approx. 30- 45 minutes before you hit the gym.
On non-training days consume prior to meals on an empty stomach.
Do not exceed the dosage of 3 scoops (6g) in a day.
Certainly, citrulline malate improves your muscle pump, improves fat burn and is a must have in your supplement arsenal.

If you wish to showcase your ab definition, biceps swell, massive chest, broad shoulders, and powerful legs in summer, you need to get working in winter to build those. The cold winter months are the time when the lanky and newly initiated to bodybuilding work on gaining additional muscle mass. During these colder months, professional bodybuilders also choose to gain fat and muscle between shows to improve their strength, stamina and size.

Why Winter is a Bulking Season

“In the hot summer months, an intense physical activity becomes dehydrating. In order to compensate for the loss of fluids, the fitness enthusiast has to drink a lot of liquid and he is not able to eat enough nutrients. Naturally, in the absence of adequate nutrition, it is hard to gain muscle size and strength,” clarifies Sangram Chougule, Mr. Universe 2012 and MuscleBlaze athlete. In sharp contrast to the hot and humid summer months, in winter, the digestive fire is at the strongest. Therefore, you are able to digest and assimilate larger quantity of foods. Moreover, as the temperature drops, you are able to eat more than usual.

If you wish to showcase your ab definition, biceps swell, massive chest, broad shoulders, and powerful legs in summer, you need to get working in winter to build those. The cold winter months are the time when the lanky and newly initiated to bodybuilding work on gaining additional muscle mass. During these colder months, professional bodybuilders also choose to gain fat and muscle between shows to improve their strength, stamina, and size.

Science of Bulking

Putting it simply bulking means to grow bigger in muscle size and strength and requires additional nutrients to fuel the process. Henceforth, anyone who wishes to bulk needs to eat 500 more calories, above his maintenance intake to pack on pounds. Stay away from dirty bulking by getting those 500 extra calories from nutritious sources.

How Much Muscle You Can Build

The amount of muscle you can build relies on your body’s ability to synthesize muscles from the protein you ate, and there is a limit to it. Your body can build between 0.25 to 0.5 pounds of dry muscle tissue in a week’s time, under ideal circumstances (perfect diet, training, recovery and supplementation). On an average, your body will process one or two pounds of muscle in a month.

Calculate your calorie intake by multiplying your body weight in pounds with 15-17. The thumb rule to calculate your calorie intake is based on your body weight. Arrive at your calorie intake by multiplying your body weight in pounds with 15-17.

Though you have to move in a calorie surplus situation, your calories should come from clean sources, like complex carbohydrates, high-quality proteins and good fats. “Avoid empty calories from sugar-laden junk foods. Such calories will contribute to fat gain. Your calorie intake depends on your body type,” says Sangram

If you are thin and lanky (Ectomorph body type), you are blessed with a super-efficient metabolism. However, such metabolism will make it difficult for you to gain weight and build mass. For ectomorphs, the protein carb ratio can run up to 1:5.

Dieting Is Catabolic

When you supply your body with more calories than it can use for muscle building it will result in fat gain. If there is more of fat gain, you’ll have to resort to strict dieting to get rid of that fat, which can be catabolic for you. Therefore, you risk losing the hard-earned muscle that you so keenly wish to preserve, as when you restrict calories, your body goes into fat- preservation mode.

You can add fat cells, but need surgery to remove those

When you force-feed yourself in the dirty bulking, your body responds by adding fat cells to fill in the surplus calories. Adding fat cells is a one way street for your body, hence when you cut, you might reduce the fat content, but the cells do exist, therefore, your body becomes more liable to fat gain when the next time you bulk up.

Role Of Workout in Building Mass

There are a few factors involved in building muscle mass in a human body, also known as hypertrophy or an increase in the skeletal muscle size. Mechanical tension is produced by the force generated and stretch induced in the muscle due to the process of lifting.

When you train, your muscles tear. As a result, the body has to work hard to repair those muscle fibers. Repeated exercise causes repeated damage leading to repeated healing. This makes the muscle stronger and bigger. You can use workout to your advantage in the muscle building process, says Sangram.

1. Choose the Right Exercise

This is the first key to enhancing hypertrophy. There are 1000s of workouts on the face of this planet that people do. But all of them can be put into 2 broad categories –

• Single joint (isolated) exercises
• Multi-joint (compound) exercises

Choosing either one of them is great, but they work best when combined together. Choose the right mixture of compound movements and isolated movements for enhanced muscle hypertrophy.

2. Choose the Right Volume

Volume is the total reps, sets and load moved in a routine. A high volume workout consists of multiple sets and reps and is said to be superior to the single set, lower volume workout. By splitting the way we train our body, we can train each part with more volume compared to full body routine.

Be particular about your workout intensity.

Intensity is the percentage of 1RM and the repetitions we do with that particular weight. And here, the repetitions are of 3 types:

• Low – 1-5
• Moderate – 6-12
• High – 15+

Research has shown that the low and moderate repetitions are superior to the high repetitions to induce hypertrophy.

3. Take the Right Rest Interval

The rest taken in between 2 consecutive sets in a workout is called the rest interval. Rest interval falls in 3 major categories:

Short interval (<30seconds) Moderate interval (60-90 seconds) Long intervals (> 180 seconds or 3 minutes)
Manipulating rest intervals the right way can result in manipulation of the volume and the intensity of the workouts and thus bring the focus on muscle hypertrophy. Choose the correct rest interval and get the greatest benefit.

4. Train to Failure

Muscle failure occurs when, in a set, the muscle cannot perform one more rep of the given weight. It is theorized that this way of training recruits the maximum muscle fibres, thus providing an added stimulus to hypertrophy.

Train every set to failure to maximize your growth.

Seek Help of Supplements To Build Your Body

To build the body you have always wanted, you need the support of premium supplements, emphasizes Sangram Chougule, because supplements fill in the calorie gap with premium nutrition and also give you an extra burst energy for an awesome workout. In real life, eating an extra helping of complex carbs and protein, in addition to your planned six meals in a day causes stomach upset and bloating. Moreover, vegetarians may find it difficult to meet their calorie allowance.

Mass Gainers come to your rescue and offer a convenient way to fill in the calorie void. Containing a generous dose of carbs and proteins in the ratio of 3:1, mass gainers provide clean nutrients and ample calories. While choosing a mass gainer, be careful about the source of carbs. It should be complex carbs as it takes a longer duration to digest. Watch out for the sugar intake, because sugar contains high calories without any nutrient. Most importantly, your mass gainer should have a blend of digestive enzymes so that you are able to assimilate the premium nutrients to trigger your muscle gain.

Build your workout intensity and ferocity with Creatine, the most researched supplement. Since it builds your ATP reserve (the body’s energy currency) it makes you last longer in the gym.

Most importantly, allow 48 hours of rest between workouts. Sleep well because you build your muscles outside the gym.