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The bodybuilding guide for girls, Strong is the New Sensual, conceived by David Costa, the French specialist with more than ten years of experience in fitness, advises us to take care of nutrition so that the effort we make in the training of its fruits, but how do we achieve it?

The answer is precisely in this specialized food guide, where you can find more than twenty different tips on the best ways to make progress, eating in the healthiest way possible. Here at feelforfit we have the exclusivity to count on your cooperation and in such a case with a detailed explanation of the relevance of whey protein in nutrition.

He is based on a key term to understand this planet, the assertion that there are no miracle products, therefore, the only thing to remember is that

But who hasn't seen an athlete in a gym locker room who eats a protein bar after training? Doping? What do you think? Actually, it is a way to fill the diet to optimize progress.


Most of the protein powders on the market are made from milk (whey and casein) but there are also protein powders from eggs, meat, soya and hemp.

Whey protein is derived from bacterosum, this bacterosum represents twenty percent of milk protein, the other part being casein. Lacterosum is the residual liquid part resulting from the coagulation of milk, this yellowish liquid (found in yogurt) contains water, lactose, minerals and proteins. The powder is then achieved by partial suppression of the water and then dehydration with atomization in the drying tower.

Whey is a protein that is rapidly assimilated after ingestion, about twenty to thirty minutes, allowing an anabolic response after strength training, providing an overflowing supply of amino acids that are therefore directly involved in muscle building.

Casein is characterized by slow assimilation and easy solidification. It gives amino acids for the body over seven-eight hours, with which it ensures an anti-catabolic effect and high digestibility. Casein is therefore ideal for sustaining a positive nitrogen count over a long period of time, hence its relevance at night to promote the restoration process and muscle development.

Types of proteins.

For whey, there are four types: whey concentrate, whey isolate, whey hydrolysate and bioactive whey. Here's how it works:

  • The whey isolate is obtained by chromatography in ion exchange resins. This powder is practically lactose free and is richer in proteins and amino acids. Through cold filtration the protein is not denatured and its biological value is higher. It exhibits ninety percent or more in protein.

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The biological value is determined by the composition of the essential amino acids in the protein. The reference value must be that of the egg protein which is one hundred.

  • The whey concentrate is obtained by the elimination of the elements that do not form the whey and that are not proteins with chemical filtration techniques (precipitation, filtration or dialysis) that denature certain proteins.

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This buttermilk is the best on the market, but of lower quality with lower biological value and about eighty percent protein or less!

  • The hydrolysed whey is made either from the concentrate or from a result of enzymatic processes (hydrolysis). This process leaves a pre-digestion (chemical) of approximately thrust proteins according to the degree of hydrolysis.

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  • Whey protein is a bioactive serum enriched with peptides such as lactoferrin or immunoglobulins.

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  • Casein is also after milk (the remaining eighty percent), but by hydrolysis and exhibits high levels of glutamic acid, proline, leucine, lysine, serine and threonine. The protein content of casein powder is eighty percent on average and its biological value is eighty percent. It is in the form of calcium caseinate or micellar casein (the most interesting).

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It is essential to relocate the powdered feed supplement intake. This practice is not a deception, as it is no more efficient than the consumption of solid foodstuffs after a weight training session. It is considerably more practical to prepare a stirrer with a dose of powder than to cook a chicken fillet, eggs or meat! And to increase your protein intake in protein powder form, it has an absolutely justified place. For serving us an example, in sandwiches between two meals.

The other interest of proteins is to maintain a positive nitrogen count. So, eating a source of protein even before (mostly BCAAs), along (primarily BCAAs) and after training, will help you progress, because the body will be supplied at all times with the nutrients it needs to rebuild itself.

Protein and weight:

The scientific literature points out that a protein intake helps to improve performance, in bodybuilding training, this threshold is two with two grams of protein per kilogram of anatomical weight, increasing this data in the intake of protein, does not favor the results, and may even be contrary to the progression. Despite its interesting power and the virtues of protein, it should not be taken more than necessary and we also find in the traditional food (meat, fish, eggs). Excessive consumption will lead to weight gain and damage the nephritic system in order to extract excess protein in the form of organic debris (ketone bodies).

Consume a source of BCAA (five-ten g) already before training or in its absence hydrolyzed serum (twenty-thirty g). After the session of consuming the hydrolysate (thirty-40 g) or if the section with carbohydrates for better anabolism.

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