The key building block within the human body that unlocks muscular development and repair is protein. The mere fact that protein makes up about 75% of the solids in the body, makes it an essential ingredient that must be maintained in order to stay healthy. It is often the highest priority for elite athletes because of its physical benefits. Yet, the average exerciser on most occasions, neglects proteins wonderful advantages.

The life giving chemical structure protein, contains carbon, oxygen, hydrogen, nitrogen and usuallt sulphur. Chains of amino acids make up this incredibly complex chemical structure that is so important anfd essential to human life, that we know as protein. Protein is one of the most and vital components and dietary considerations of the serious athlete due to its recovery qualities and capacity to repair and develop muscle. Yet the average person neglects its abilities to promote physical wellbeing.

Whenever we exercise, small tears occur within our muscle tissue which is desired if we want muscles to develop in tone and size. Afterwards, our muscles begin to repair themselves and toning and growth occurs. To repair themselves, muscles need protein. But you cannot eat enough solid food containing protein as quickly as you can take in protein with a concentrated protein shake. Whey protein shakes come in many forms and quality so be careful to find one with all the appropriate dairy licences and food authority accreditations and approvals.

When is the best time to consume protein shakes is a question I'm commonly asked. Personally I feel there are three optimum times. The first being immediately after exercise so as protein can get straight to the muscles to do its recovery and growth job. Foods high in protein are also necessary here but will take way longer to arrive at the muscles to start repair. It is also alot easier for one to down a drink rather than food after an intense workout. Breakfast is another top time for proetin shakes to be consumed as the body will need replenishing after a nights sleep. Before bed at night is also an excellent time as it will keep your metabolism functioning at a high level. Almost losing weight while you sleep!

Protein comes in many forms and shapes as a health and sporting supplement. Whey protein is the choice of most athletes seeking muscle recovery and health and general body tone. Body builders and those wanting to gain muscle mass will go for a whey protein high in carbs. Although alot of folk, especially women prefer the soy protein option which features highly in slimming and weight loss products as soy is beneficial for lean muscle mass. It has always been my strong advice to sportspeople nt to rely totally on their protein supplement but to also consume healthy food options high in protein.

The amount of protein required is ever debated amongst the health and sporting fraternal, but as a general rule around 10 grams per 4.5kg of body weight (ie 10 grams per 10 pounds) is a common concensus. Body Weight 60kg/130 grams of protein, 70kg/155 grams, 80kg/175 grams, 90kg/200 grams, 100kg/220 grams. With todays crazy lifestyles, that are often accompanied by diets that can lack in protein, a protein supplement in the form of a protein shake is an intelligent addition to a person's diet.

If as an exerciser you stick pretty close to the recommneded protein intake guide you can't go to far wrong. If you have had a few days of intense activity then maybe up the dose a little for a few days to get those muscles an extra recovery and growth boost. However, excessive amounts of protein won't necessarily harm you but it will lower the calcium and magnesium levels within the body which may need to be lifted with a supplement containing thosae two additives.

In the weight loss field protein is also considered a key by many. The most recent evidence appears to support the beneficial nature of a high-protein, low-carbohydrate diet. A large randomized study at Stanford University found that women following such a diet lost more weight and experienced more favorable overall metabolic effects at 12 months than in other diets. The study followed 311 pre-menopausal, non-diabetic women, age 25-50.

Natural high protein foods are: meat, fish, eggs, milk, legumes and beans. Because intense muscular workouts use high amounts of protein as energy it is important that the body has lots of protein to use for muscle development, growth, recovery and repair. Protein supplements such as Glutamine and Whey Protein provides high quality protein that can be easily taken when your body requires it most.

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Colin Johnson has been an elite sports coach, drug educator and dad of five all in one century. He highly approves of whey protein shakes for muscle repair, shaping and development. Colin can be contacted at admin@protein4health.com to answer all your questions relating to supplements.