Whey Protein (Part 2)
- The BikeRaveller
- May 12, 2020
- 3 min read
Paano ba itake ito?...
"Just imagine, how much easier our lives would be if we were born with a ‘user guide or owner’s manual’ which could tell us what to eat and how to live healthy.”
- Erika M. Szabo
DISCLAIMER:
I am by no means a Sports Dietician.
Just sharing my experience on using the said supplement to aid myself for training.
Kamusta BikeHeads? Today is the day that some cities got their way out of ECQ to GCQ, while others were put under Modified ECQ (including my place, Valenzuela). I'm sorry for the delay on this pala dahil may exam ako na need itake kahapon kaya kinailangan ko magreview.
How To Take Whey Protein?
May mga nagsabi sakin na i-take ko daw ito immediately after training, or within the hour. May nag-suggest din sakin na 3-4 hours right after training or bago matulog. Sabi naman sa label, itake ko daw in between meals. So syempre naguluhan din ako. Bilang consumer, we need to know exactly when natin ito iinumin. Syempre we need results diba?
Ayon sa research ng Human Science Department ng University of Limerick sa Ireland, wala sila nakitang mali sa mga nabanggit kong timeframe. Ito ang sinabi nila sa kanilang research:
"Ingesting Whey Protein immediately after workout isn't necessary if you had sufficient protein before workout." Meaning kung compensated naman yung Protein intake mo before workout, you'll be fine and you can enjoy Whey Protein anytime of the day.
Pero if wala ka pa nai-intake na Protein before workout, taking Whey Protein before workout is the BEST OPTION.
Also, yung paginom ng Whey Protein during the 1st hour known as the "Anabolic Window", is applicable kapag nag-workout ka in a FASTED STATE. For example: My routine during weekday is kakain ako ng dinner before 6pm. Then gigising ako ng 6am to drink coffee, then Strength Training and prepare to work. 8:30am mag-bike to work na ako at makakarating ako sa office ng 9:30am. Iinom ako ng Whey Protein pagdating ko sa lamesa which is 10am then kakain lang ako around 11am. That's a 16-hour Fasting. Mas okay ito for me since nagagamit as energy yung stored fats ko.
Nasabi din sa akin na itake ko daw ito bago matulog. Pero as per research ng Med Sci Sports Exercise, there is a kind of Protein that is good before sleeping, and that is Casein. Galing din ito sa proseso kapag gumagawa ng Cheese. Magkapatid sila ni Whey since parehas sila galing sa gatas. Study shows that drinking Casein 30 minutes before sleeping is effectively absorbed and digested, aiding through stimulation of muscle growth and recovery overnight. (Na-curious tuloy ako sa Casein at nakita ko presyo. Medyo mahal siya ng konti sa Isolate.)
Ako naman, what I usually do is pagkauwi ko after training or long ride, I drink 1 scoop of Whey Protein. Then after 3-4 hours (most of the time 5:30pm para makapag-fasting ako until 10am the next day), kakain ako ng medium-sized kamote and 2 boiled eggs.
Teka??? Bakit Kamote?
Hindi porket ginagamit ito as negative connotation sa driver sa kalye meaning wala itong benefit. Kamote has Copper, at ito ay nakakatulong para ma-maintain ang mga muscle tissues, and to replenish energy. Meron din itong Vitamin C which aids muscle breakdown. Also, bakit Boiled Egg? It has the essential Amino Acids that help recovery and growth.
"I'll tackle Amino Acids and BCAA sa mga susunod na Blog so Stay Tuned! "
How Much Does Whey Protein Usually Cost?
Usually it costs around 950php - 3,500php. Pero depende kung anong Protein type at ilang pounds ang bibilhin mo.
That's WHEY too EXPENSIVE!!!
Okay, I understand. Naalala ko noong highschool ako, limited ang budget ko sa ganyan. May mga taong nakaisip magbenta ng naka-repack para mas-mura. You can look them up via Facebook, Lazada or Shopee. Check ninyo muna kung legitimate ang product ha. Baka kasi mabentahan kayo ng peke. Sayang pera. Magastos pero if makikita mo naman ang results through consistent use, worth it na investment diba?
So there you have it! I hope I was able to tackle Whey Protein sa explanation na madali maintindihan and sana may natutunan kayo. Mag-iingat tayo BikeHeads ha! Sa uulitin!
"Thank you so much guys!"
Terminologies and Research Studies
Anabolic Window - Isang term used para masabi na ang pagkain, lalo na ng protein, ay mas beneficial sa growth and recovery immediately after workout.
Fasting - Controlled intake ng pagkain. Para sa akin, it's a way to discipline our body.
Comments