Social Diary brings to you an informative session on Protein supplements with Zaheer Kiani- a Personal Trainer by profession with a long list of credentials and certifications, who over the course of his career, has developed a number of programs for clients with varying needs depending on their abilities and fitness levels. Constantly encouraging and motivating along the way, Zaheer truly understands the right way to help his clients achieve their fitness goals. Question for Trainer:

What are the different types and purposes of Protein supplements and how safe and effective are they for training?

Answer: Here are the types of proteins according to your body needs, workout requirements and goals.

First of all, we need to understand what Proteins are. There are three major food categories; carbohydrates, protein and fats. Protein is made up of 28 amino acids, which helps us to repair and with maintenance of body and muscle growth, creations of hormones, enzymes, transportation and storage of molecules, and antibodies.

Ideally, 0.8 grams of protein per kilogram of body weights 0.36 grams per pound 56 grams is right for the average person. Now you might be wondering what the significance of protein for muscle gain is. Well it all depends on body weight and weight lifting activity, around 1.4 to 1.8 gram of protein is required per kilogram of the body weight in order to build muscle.

Next, how much protein should be taken post-workout. It is essential to take 25 to 50 grams of protein after a workout when our body is ready to pick up more proteins. Here are the types of Proteins:

• Whey Isolate; quick absorbing Protein which is fat free so it is great for those who are on a low fat diet. Best after workout.
• Whey Concentrate: Most basic Protein, and cheaper as well. Great for beginners.
• Hydrolyzed: Most expensive, high quality, easily absorbs, great anabolic effect on body. Is absorbed almost 100% by the body without wastage.
• Casine; Slow digesting Protein. Mostly it is good before sleep time because it takes up to 7 hours to work and provides excellent recovery.
• Eggs; Albumin is old school and tried and true. Using white Eggs without yolk is the easiest way to get protein and digest it. Great for both beginners and advanced trainers.

Plant based proteins

• Soy Protein: taken from soybeans plants, best things about  this protein  is that it boosts testosterone and muscle growth
• Pea protein; made by split peas, Best dietary protein for vegetarians and lactose intolerant people.

Beef protein

It’s a good option for those who want to build massive muscles. Beef protein supplies natural source of creatine. It stores in muscles as Apt foam and releases when explosive movements are done. This is the best of best for power lifters and body builders, rugby players, non vegetarians and non dairy dieters