Almost every six pack ab book or plan that you read suggest that protein shakes are the magic behind perfect abs. Not only is the recomendation suggested in almost all books, every personal trainer or gym coach will ask you to take atleast one or two protein shakes. Are protein shakes defenitely required for six pack abs? Well, lets take a look at some of the theory and background behind the widely popular recomendation.
What are protein shakes really? Lets start with the types of proteins that are available. There are two main varieties that are pretty popular and they are Soy protein and Whey protein.
Whey protein
Whey is the most popular protein supplement available today. Whey protein is a by product of milk. It contains everything that is soluble from milk. Whey protein comes in two main varieties, isolates and concentrates. Concentrates contain upto 80% of protein. The actual percentage of protein depends on the manufacturer. Isolates contain about 90% protein. One of the major advantages of whey protein is that it contains low levels of fat and cholestrol.
Whey protein contains amino acids that are extermly beneficial in muscle building and muscle recovery. They help the muscle tissues repair faster. This is very beneficial in extreme for someone lifting weights and expect faster muscle growth and recover. This is by far the most beneficial protein compared to the other form.
Whey protein has very little side effects.Of course, if you’re intolerant to milk based products, this will not work for you, but for others in need of extra protein, this is certainly the preffered form of protein.
Soy protein
Soy protein is primarily derived from soybeans and then converted into powder form. There are different varieties of soy protein and they are isolates, concentrates and flour. Soy isolate is a highly purified form that contains about 90% protein. Most of the carbohydrates from soy is removed to form the final product. This protein has is not usually consumed in the raw form although it might be available in stores. Such high concentrations are usually used in food prodcuts that contain soy protein and not advisable to be consumed directly or mixed in water or milk. There are some health concerns that are being investigated by the FDA but there is no conclusive report yet.
Soy concentrates on the other hand contain about 60 to 70 percent of protein with the rest of the carboydrates removed from soy. This is a much more manageable amount of protein and is widely used in food products, baked goods and also meat substitutes. It has also found a wide following in the protein shake market and has been the basis of may protein powder shakes.
Some of the negative effects of soy protein are in the areas of lower testoterones and soy intolerance. It causes allergic reactions in many is the number two most allergic food after peanuts. Soy protein needs to be carefully tested on each person before making it part of a persons diet.
Now that we have seen the different protein options available, which one do you choose and do you need protein shakes for a six pack. Protein in some form needs to be taken for quicker muscle recovery. This will enable you to push muscle growth. Whey protein is the preffered substitute since it is low in fat and cholestrol. Also it reduces the risk of allergy unless you are lactose intollerant. Have a protein shake a day will certainly speed up muscle recovery. But if you work out or muscle tissue damage (exercise) is not intense, Bascically the amount of intake depends on the amount of exercises you perform. Taking one protein shake or a protein bar will be the best amount required for fast muscle growth and reveal your six pack abs.
Sculpting a six pack requires focus on both food and exercises. Try these simple but effective best ab exercises and tips. Add them to your work out and you’ll have a perfect body ready in a matter of weeks.
