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What is whey protein and its health benefits and risk

What is whey protein
Whey protein is not somethings new for anyone ,they have been available for hundred of years however the true benefits of whey protein has become unknown,this awareness has led to an increase in research activity to identify all the benefits whey protein provide to the human body.

There are many sources of information about about whey protein,but it can be challenge to out the facts from the fictions,of the many protein sources out there whey protein is the ultimate.

It comes from milk during the process of turning milk into cheese,whey protein is separates out and whey are high quality and nutritious dairy protein.

Milk contain two primary protein-

whey proteincasein protein
When cheese is produced the liquid whey separates from the curd or casein.They whey protein are then separated from the liquid whey and purified to various concentration of whey protein.Protein can also be found in variety of foods mainly meats products such as beef,chicken,and fish.

Dairy pro…

Five best pre workout meals for maximum muscle mass gain

When you workout in gym your energy level may be down for the reason you are not taking perfect pre workout meal before exercise. Pre workout meal should be taken before 45 minutes before exercise it help to replenish your glycogen level and giving you sustain energy during workout sessions, if you intensity levels are high and you lifts heavy weight in the gym you need a good pre workout supplement before workout such nitric oxide, beta alanine and, bcaa these nutrition supplements help to prevent muscles breakdown during exercise and instant recovery of muscles.

Best pre workout meals,bodybuilding pre workout meals,pre workout meals

There are so many pre workout nutrition  brand in the market you need to think about before purchasing any pre supplement I have seen low of people buy unwanted pre supplements for muscle building and even they don't know the nutrition value of products and it is useful for there health or not.

If you are beginner and hitting the gym for the first time and started with pre workout supplement is not a good idea,beginners need to understand the basic exercise concept and movement and range of motion and intensity levels of exercise. If you don't know basic exercise science your body type you will definitely injured yourself. On the other hand registered Dietitian or a acsm certified nutritionist can help you with your supplements and diet program giving you nutrition according to your body weight and current condition.

The Five mistake when taking pre workout nutrition:

  • Taking pre workout 5 minutes of exercise and hitting the gym this is the biggest mistake that most of the people do while taking pre workout meal exercise you must take a gap a at least  3 hour prior to workout session.
  • Eating large meal and hitting the gym for workout, some people have feel like vomit and headache gastric disturbance due to heavy load of food in your stomach
  • Taking pre workout supplements during workout, during exercise session your body naturally produces hormones like testosterone  and dopamine and serotonin, when you drink pre workout during exercise
  • Taking pre workout supplement without notice nutrition value and serving of supplements such as nitric oxide (No)
  • Make sure you read labels of nutrition supplements before purchasing pre workout, whether it will accomplish your goal or not.
Read:Also read top five pre workout meals for weight loss 

Five best pre workout natural meal before workout session:

  • Oats bran is a natural pre workout supplement it has 50% more fiber and protein than simple oats. You can take the 40gm of serving prior to 45 minutes of exercise session and the slow and steady complex carbs help you to release energy during exercise.
  • Milk is natural casein and whey protein it has bit the nutrition value of essential and non essential protein and it is complete source of protein choose low fat milk prior to 1 hour of exercise session, the slow carbs and protein in milk help to replenish your goal during workout.
  • Banana fruit  is a great pre workout natural food,In one large banana you will get 28gm of carbs high and low glycemic  and 1 gm of protein and 1 gm of fat.Take 1 banana half an hour of exercise to replenish your carbs to achieve your fitness goals.
  • Homemade wheat dalia is great source of natural protein and natural complex carbs take 40gm of wheat dalia prior to 1 hour of exercise help you to replenish your energy levels during exercise session.
  • Whole wheat pasta is delicious pre workout meal with source of complex slow release carbs which are best for pre workout session, take 50gm-80gm of whole wheat pasta serving before 1 hour of exercise help you to achieve your fitness goals. 
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