Protein for gains

Everyone knows protein is important, but most don't know how to take protein properly. Here are the facts

What you need to know

• Protein is essential for your muscular development and recovery.
• Protein cannot be converted to fat, regardless of what you might have been told.
• When you take your protein is extremely important.
• Not all proteins are created equal.

Protein is used to rebuild your muscle after they're torn down from your workout. As we all should know, (no shame if you don't. We all start from somewhere.) When you exercise, your muscles are legitimately torn on a microscopic level, and protein is taken from your food, and used to heal the muscle, repairing it to be bigger and stronger. Hence, why we exercise in the first place.

Protein is one of the few things that cannot be converted to fat. The body takes it in, and will ensure that it is properly processed because it is one of the most complex nutrients, whereas carbs are simpler in nature, and can be converted to fat easier. You could have 300 grams of protein every day and never gain any fat. With all the studies done, there has never been any positive correlation between excess protein and fat gained. Go crazy on the protein. If you get fat, it was all of the other additives in your choice of protein, such as sugars, carbs, and flavorings.

Timing with your protein is important. Each meal should have some form of protein in it, but I'm going to concentrate on when to take your shakes. If you're not taking protein shakes, and you prefer to get it from meat and other food sources, go ahead and skip this paragraph.
You need essentially 2 protein shakes. One should be taken an hour before your workout with your carbs, and the other should be taken immediately after your workout, as you're leaving the gym. Why do you need protein before your workout? The same reason you need carbs before you work out. It will synthesize as you work out, and lead to better workouts, and better recovery. Ie. more gains. After the gym, as you're walking to your car, take your last shake, and drink it within 10 minutes of leaving. Obviously for recovery.

Lastly, it's time to go through the types of protein.

• Egg white protein: sounds great, because eggs are full of protein, but it's not as effective as it could be.
• Soy protein: the rumors are true. It raises your estrogen levels. Even for women, testosterone is important for building muscle.
• Caesin protein: it digests slowly, and is not ideal for a quick recovery. Beat when taken before bed, as it will allow for the protein to continue synthesis overnight, but not as effective as you need it to be for your recovery.
• Whey protein: With its large selection and variety of brands and flavors, it's no wonder why it's the most popular. It synthesizes quickly and efficiently. It is the best choice, and well rounded in all aspects. Use and abuse it.

There it is. All the pertinent info for your average gym bro on protein. Obviously there is a bit of wiggle room on each point, for example you can't have whey if you're lactose intolerant, seeing as it comes from milk. You best bet would be egg white protein, as it comes in a close second place to whey.