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S. No | Persons | Level of Activity | RDA of protein per day( gram/kg of weight) |
---|---|---|---|
1 | Sedentary adult | Little or no exercise | 0.9 |
2 | Recreational adult | Exercise/ work out for fun | 1.10 to 1.60 |
3 | Endurance athlete | Runners/cyclist/swimmers | 1.30 to 2.00 |
4 | Strength athlete | Regular weight training and professional sports | 1.50 to 2.00 |
5 | Growing Teenage athlete | All sports persons | 1.50 to 2.00 |
Source : Why protein institute, USA To find your daily protein requirement, multiply the appropriate no in this table by your weight in kgs. For eg a 60 kg sedentary adult need 54 grams (0.9 gm x 60 kg) of protein every day. What are the sources of protein in the diet? Whey, milk, egg, meat, fish, dals, pulses, nuts and cereals are some of the protein sources. What is the measure of protein quality? BV or Biological Value is internationally the most common criteria to measure nutritional quality in proteins. BV measures the amount of protein that is retained by your body from the absorbed protein. In a scale of 1 to 100, Whey Proteins have a biological value of 100, which makes them the best natural protein source on earth. What is whey protein? Whey protein is a high quality protein derived from milk. 80% of milk protein is casein and the rest 20% is whey protein. When cheese is made, the liquid whey separates out from the casein. 100 kgs of milk make one kg of whey protein. What does whey has that makes it the best? Whey protein is a combination of a number of protein components. |
Type of Protein in Whey | Advantages | % of quantity |
---|---|---|
BCAA (Branched Chain Amino Acids) | For optimum muscle growth and function | 50-55% |
Alpha Lactalbumin | The primary protein found in human breast milk - easily digestible | 20-25% |
Immuno globulins | Immunity boosting components | 10-15% |
Bovine Serum Albumin | Source of Essential Amino Acids | 5-10% |
Glyco Macro Peptide(GMP), Lactoferrin, etc | Beneficial for body functions | 2-6% |
Essential amino acids and boasts of the highest BCAA content found in nature. Is whey protein good for athletes and people who are exercise? Whey protein is a high quality complete protein, with all the essential amino acids and also the richest source of naturally occurring Branched Chain Amino Acids (Leucine, Isoleucine and Valine). These are very important for active individuals, Exercise hard and Professional Athletes. The body required higher amount of BCAA during and following exercise as they are taken up directly by the skeletal muscles versus first being metabolized through the liver, like other amino acids. Low BCAA contributes to fatigue and they should be replaced in one hour or less following exercise or participation in a competitive event. Why OSN Active Whey Protein? OSN Active Whey Protein is a 100% pure blend of Whey Protein Concentrate (WPC) and Whey Protein Isolate (WPI) that gives you an 80% of protein content. That is one scoop (approx 20 gm) of OSN Active Whey Protein having 16 gms of protein content. It is packed with L-Glutamine for muscle mass preserve ness and Chromium Piccolinate helps to promote muscle growth. Papain helps to improve the digestibility of proteins. Packed with 24 vitamins and minerals. OSN Active Whey Protein can be used by sports persons, for that extra power and extra stamina in their choice of sport. OSN Active Whey Protein increases stamina, power, endurance and lean body mass. It enhances the levels of performance in whatever sporting activity you are body builder can also use OSN Active Whey Protein for a leaner, tougher, muscular looking body. |
Creatine Dosing Table
Weight in Kgs | 45 | 50 | 55 | 60 | 65 | 70 | 75 | 80 | 85 | 90 |
---|---|---|---|---|---|---|---|---|---|---|
Loading phase | 14 gms | 15 | 16 | 18 | 19 | 21 | 22 | 24 | 25 (Max) | 25 (Max) |
Maintenance Phase | 4 gms | 4 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 |