Each two-scoop serving of Six Star® Casein Protein delivers 40g of protein, including slow-digesting casein, which helps feed your muscles with a continued flow of amino acids (the building blocks of muscle). powered by 100% sustained-release casein protein 100% of the casein component in new Six Star® Casein Protein is high-quality casein protein, which is a slow-release form of protein and is rich in amino acids. This makes it perfect to take between meals and before bed. prolonged amino acid delivery before bed Research has shown that casein protein has a slow absorption rate into the bloodstream, which results in sustained amino acid delivery. The slower digestion and delivery helps feed your muscles with a continued flow of powerful amino acids. Take Six Star® Casein Protein between meals and before bed. build more lean muscle Plus, it features another powerful, university-studied key compound shown to help build more lean muscle. It’s perfect for anyone trying to build a better body. HOW TO MAKE THE PERFECT CASEIN PROTEIN SHAKE Tip: Try blending with ice, your favorite fruit, juice, peanut butter, or anything else you enjoy for a delicious smoothie.

Muscles require protein to become stronger. Protein is an essential element of a healthful diet, and particularly important to those who exercise regularly. It facilitates not only the repair of damaged tissues and muscle fibers, but muscle growth as well. As an added bonus, some proteins release slowly, which keeps you feeling full for longer. Another benefit of slow-release proteins is the steady release of nutrients to your body. Some athletes consume slow-release proteins before bed to keep their body nourished as they sleep. Dairy Products Casein is a family of proteins found in cow’s milk. It congeals in your stomach and takes hours to digest, providing a slow release of protein. Solid cheeses have the highest natural content of casein, followed closely by cottage cheese. Cottage cheese is typically the healthier option, as it is available in reduced-fat and fat-free varieties. Milk is another excellent option, around 80-percent of its protein is casein - like cottage cheese, it is available low fat and fat-free. Combining dairy products in a meal packs a large amount of slow-digesting protein in one sitting. For example, eat a serving of cottage cheese with a glass of milk. Poultry, Meat and Fish Steak, pork, chicken, turkey, salmon and sole are just some of the options for slow-release protein from the meat category. While the protein in these foods digests slightly faster than casein, meat-based protein breaks down slower than that from legumes or grains. Always stick with healthful serving sizes of poultry, meat and fish - 3 ounces is a typical recommendation. Research suggests that eating red meat three times a week is a healthy limit, as it often contains high amounts of fat. Eating fish three times weekly promotes heart health. Poultry is safe to consume three times a week as well.

If you’re like me, you pay attention to food trends, like growth in the popularity and availability of naturally fermented foods. I’m talking about live cultured foods — naturally fermented the way our ancestors have done it for centuries. For them, it was a method of preservation. It was also a secret to good health, and it’s making a serious comeback. For millennia, traditional cultures around the world have made their own naturally fermented sodas and ale, as well as fermented dairy products, vegetables, fruits and even meats. Japanese cuisine features fermented pickles, natto and miso. In Germany, sauerkraut is a traditional dish. In other parts of Europe, sourdough bread is made from naturally fermented dough. In Korea, people eat kimchi made from live cultured cabbage. A strong immune system depends on a healthy digestive tract. If digestive health is not up to par, chances are neither is the immune system. Healthy bacteria are key! That’s where fermented foods come in. They contain probiotics — friendly bacteria that colonize our digestive track, keeping our bacterial flora balanced. Because of our culture’s reliance on pasteurized foods, we’ve eliminated most sources of these important probiotics that we used to consume on a regular basis. To make sure your diet contains these valuable live foods, consider adding the following: Live cultured pickles, sauerkraut, vegetables and kimchi (you’ll find these in the refrigerated case) Cheese made from raw milk Unpasteurized miso (which has not been heated) Tempeh, made from fermented soybeans Fermented drinks and tea such as kombucha Yogurt and kefir made with live cultures (not all commercially sold yogurt or frozen yogurt contains live cultures). Non-dairy yogurt varieties may also contain live cultures. Probiotic supplements – we’ve got a large selection in our Whole Body Department

Enjoy a long and vibrant history. In every society that historically consumed dairy foods, cultured yogurt and other probiotic dairy foods earned a much-loved and much-respected place in the indigenous diets. That place was rightly deserved, too. While culturing milk and cream inevitably offered the practical benefit of enabling dairy foods to last longer; it also enhanced their nutrient profile. Cultured dairy products like raw milk yogurt and milk kefir offer the same probiotic benefits that you’ll find in true sour pickles or real sauerkraut coupled with the beneficial nutrients found in animal foods like preformed vitamin A (did you know about the connection between maternal vitamin A intake and cleft palate?), beta carotene, vitamin K2 and CLA- particularly if the animals were pasture- or grass-fed. There’s life beyond yogurt and kefir, though. Cultured dairy foods are as diverse as the societies that cherished them. Here’s a look at ten cultured dairy foods – some might be new to you! Here’s a little thing I love about cultured milk products: they all seem to offer double vowels – blaand, piimä, chaas, viili. 1. Bonny Clabber Bonny clabber is a traditional cultured dairy food in both the Southern United States and in Scotland. In the United States, it was customarily eaten with molasses, cinnamon and nutmeg for breakfast. Bonny clabber is a wild-cultured dairy food in that it requires no starter; rather, its probiotic properties stem directly from the natural flora in the milk and in your home. In that respect, it’s similar to a wild sourdough. Preparing bonny clabber is simple: take raw whole milk (and, yes, it absolutely must be raw) and leave it on your counter until the milk solids naturally separate from the whey – developing a thick and yogurt-like consistency. You’ve made bonny clabber as simple as that. 2. Filmjölk Filmjölk is a Swedish cultured dairy food that is mildly sour in flavor and remarkably versatile. Filmjölk, like most of the tastiest cultured dairy foods, is cultured at room temperature without the need for a heat source or yogurt maker. This makes it particularly easy to work with. Filmjölk earns its tangy taste from lactococcus lactis and leuconostoc mesenteroides. These bacteria, like other involved in fermentation, render the milk slightly acid and that acidic environment coagulates the milk’s natural proteins turning the milk into sour, thick Filmjölk. To prepare Filmjölk, you’ll need to obtain a starter culture from a reliable source. I serve my Filmjölk over fruit in the morning or, from time to time, make homemade Filmjök Ranch Dressing. You can purchase starters online (see sources). 3. Viili Viili is also a cultured dairy food of Scandinavian origin. Viili originally hails from Sweden but is now found in Finland where it is largely considered a national treasure. Viili’s ropy, unctuous and gelatinous texture is produced by a combination of yeast and lactic acid bacteria. I’ve read that a good viili can reach lenghty ropes of up to 1 foot or longer without breaking, but I’ve yet to see it. The flavor of viili is mildly sour in comparison to other cultured dairy products which makes it a good option for children or folks who are just wetting their feet in the territory of naturally sour probiotic foods. Viili is traditionally served with a touch of sweetener or gooseberry jam and is quite good served as a parfait with layers of all-fruit jam sandwiched between the viili. Viili is cultured at room temperature so you do not need a yogurt maker, only a starter culture which you can purchase online (see sources). 4. Piimä Piimä, like many of the other cultured dairy foods described here, is of Scandinavian origin. It has a sour flavor coupled with the subtle nuances of a mild cheese. This combination of flavors makes piimä particularly well suited to savory dishes (check out my pan-fried brussels sprouts with piima cream) and it is, according to my little boy, the best and most delicious of the cultured milk products. Unlike other cultured dairy foods, piimä is thin in consistency and is traditionally used as a beverage similarly to buttermilk. Piimä is easy to prepare because it, like many cultured dairy foods, it is mesophillic meaning that it cultures at room temperature instead of through added heat. All you need is a starter culture with which you can innoculate your milk with the strains of beneficial microbiota that make piimä particularly unique. Piimä can be cultured indefinitely, with proper care, and you can find your initial starter online (see sources). 5. Matsoni Matsoni is an Eastern European cultured dairy food with a heritage attributed to Bulgaria, Georgia, Armenia or Russia depending on who you talk to. Lore promises that matsoni will prolong life and there may be something to that as we’re just now beginning to understand the mechanisms surrounding how fermented and cultured foods benefit our long-term health. Matsoni is produced through unique strains of lactic acid bacteria which produce this mildly sour yogurt with a syrupy consistency. Children are particularly fond of it. Matsoni is particularly good for breakfast, but I also like it poured over fruit for dessert. Matsoni is also mesophillic so it requires very minimal effort to prepare. Just mix a starter culture with fresh milk and leave it on your counter to culture for a day or two depending on the temperature of your home. See sources for a starter culture, and this is my preferred yogurt for making labneh, or yogurt cheese. 6. Buttermilk (Cultured) When I think of buttermilk, I invariably think of the scene in Some Like it Hot when Spats announces he’s drinking buttermilk to a visibly disappointed police chief. I don’t know why, it’s just always there lurking in the recesses of my childhood memories when we’d spend entire summers watching old black and white movies. Buttermilk is traditionally made from the thin milk reserved from making cultured butter; however, many traditional food lovers are now using a starter culture and making whole-milk buttermilk. Buttermilk’s sour flavor is the result of lactic acid bacteria – particularly streptococcus lactis or lactobacillus bulgaricus. It can be enjoyed in a variety of ways, but it is particularly well suited to baking – granted, that destroys the beneficial bacteria – but it makes a killer bread or cake (check out my soaked flour gingerbread). Or, like Spats, you can drink it plain as was popular until the middle of the 20th century. Take care not ot purchase or use most store-bought buttermilks as even the organic versions often contain fillers instead of pure, cultured milk. Instead, make your own using a starter culture (see sources). 7. Chaas (Traditional Buttermilk) Traditionally buttermilk was not cultured as buttermilk in and of itself; rather, it was simply the thin liquid leftover from making butter. This traditional buttermilk is versatile and rich in the natural beneficial bacteria found in the raw milk itself. Alternatively, it may be rich in the bacteria that was introduced into the whole milk prior to culturing it for buttermaking as in the case of cultured butter. Now, aside from a few home kitchens, traditional buttermilk is only really used in India where it is called chaas. In India, chaas is often flavored with salt, cumin, chilies and other spices much in the same way that bonny clabber is flavored with nutmeg and molasses in the west. You can prepare chaas by first making butter (learn how to make butter) then straining the resultant liquid. Now you have chaas or traditional buttermilk, no starter culture is typically needed.

Increasing Milk Supply with Help From Baby Remember the three B’s of breastfeeding: the breast, the baby, and the brain. For increasing milk supply, the breast needs more stimulation from the baby and making that happen will require some adjustments in your brain. To increase your milk supply, you have to make breastfeeding a priority. Increase Feeding Frequency Breastfeed your baby at least every two hours during the day to help with increasing milk supply. If your baby has been napping for more than two hours, wake her up for a feeding. Consider waking your baby for at least one extra night feeding, too, especially if you have a baby who sleeps for more than a four or five hour stretch at night. Don’t Wait for Your Breasts to “Fill Up” There is always milk in your breasts for your baby, and more milk is made while you feed. Studies have shown that fat levels in milk are higher when the time between feedings is shorter. This means when you offer the breast again minutes after the last feeding (when your breasts may still feel “empty”), your baby is getting high-fat milk that will help him gain weight. Offer the Breast More Often The “law of supply and demand” that governs milk production implies that babies will demand the milk they need. Yet, this does not always work. Some babies, especially sleepy babies and those with mellow personalities, may not breastfeed as frequently as they need to without mother doing a bit of prodding. If this sounds like your baby, you need to take the lead and give your baby more frequent opportunities to nurse. Skin-to-skin contact, nap and night nursing, and sling feeding will help to stimulate longer, more frequent feedings. Nurse Longer Increasing milk supply will be helped if you don’t limit the length of your baby’s feedings to a predetermined number of minutes on each side. Allow your baby to finish the first breast before switching to the other side. This gives baby an opportunity to fill up on the high-fat hindmilk brought down by the milk-ejection reflex. If you switch your baby to the second side too soon, he’ll fill up on the watery foremilk, which will make his tummy feel full but may not give him enough calories to grow.

The Dairy Council denies there’s an association between milk and increased mucus production, and they blame it on the jews. The original myth, they claim, stems from a 12th century Jewish physician. Not just any 12th century Jewish physician though, but none other than Maimonides himself. What have we learned in the last 800 years? The latest review on the subject was published last year. Does Milk increase mucus production? Fact… or fiction? It appears to be, fact. The milk protein casein breaks down in the stomach to produce a substance called casomorphin, which as it’s name implies, has opioid effects, which makes sense from an evolutionary standpoint, as species survival may depend on a close maternal bond between infant and mother. The guess is that opioid receptors on the mucus glands in the respiratory tract may respond to the casomorphin from milk, which could potentially "Stimulate the production and secretion of mucus from these respiratory glands." This may explain why "a subgroup of the population who have increased respiratory tract mucus production, find that many of their symptoms, including asthma, improve on a dairy elimination diet.” Maybe Maimonides was right. To see any graphs, charts, graphics, images, and quotes to which Dr. Greger may be referring watch the above video. This is just an approximation of the audio contributed by Dianne Moore .

What's the difference between a whey concentrate and Jay Robb's Whey Isolate? Whey Concentrate: Short filtered so only part of the milk sugars are removed: Contains lactose, a concentrate is not suitable for those who are lactose intolerant. May contain at least 70 grams of sugar per 24-ounce container (a concentrate generally contains 3 grams of sugar per 30 gram serving). Not Raw: To the best of my knowledge, all protein powders sold in the USA must be pasteurized One step below the purification that is required for an isolate Generally cheaper and more abundant in this world, hence it could encourage a manufacturer to tout a concentrate as being superior to an isolate because that manufacturer may not have wanted to pay the extra money for an isolate. Contains less protein than an isolate Jay Robb Whey Isolate: Lactose Free Cold filtered (never acid processed) Contains more protein than a concentrate Sourced from grass fed cows not treated with rBGH (Recombinant Bovine Growth Hormone) 25 grams of protein per serving No fat, No cholesterol No sugar, No aspartame No artificial colors, flavors or sweeteners No casein, No msg Made with stevia Mixes with a blender or shaker bottle Is your protein powder pasteurized? Our Jay Robb whey protein powder comes from milk that is flash pasteurized for approximately 15 seconds at 72° C (161° F). This causes very little denaturing of the raw materials. No further heat is applied at any other phase of creating our delicious whey protein powders. PLEASE NOTE: ALL whey protein powders sold in the United States are from milk that is pasteurized as stated above or from milk heated to 145° F for 30 minutes. Many companies are now stating that their whey is “special” or unique in regard to heating and pasteurizing, but the truth remains that ALL whey proteins sold in America are from pasteurized milk. Jay Robb Egg White protein powder is also flash pasteurized at the lowest temperature allowable by law at 134 degrees Fahrenheit for just 3 1/2 minutes I am interested in purchasing and supporting animal-friendly products. It says your cows are grass-fed - are the animals treated humanely and are they pasture raised? Thank you for your recent purchase and for your support of animal-friendly products! Rest assured, we side with you 100% and are happy to tell you that the cows that produce the milk for our whey protein are raised on small independently owned farms, are not treated with any synthetic growth hormones, and are grass-fed/pasture-grazed animals. We have gone to great lengths to provide the highest-quality product possible from animals that are treated humanly and not given synthetic hormones. To the best of my knowledge we were the first protein powder company in the world (and still one of the few) to take this stance. Is your Whey protein imported from China? NO! Our whey protein isolate is NOT imported from China. When you buy Jay Robb protein you are buying one of the highest quality protein powders on the market today. Do your protein powders contain added sugars, carbohydrates, aspartame or artificial sweeteners? No. Our protein product line was developed in 1990 because we couldn't find any high quality, all natural, low-carbohydrate, good tasting proteins powders on the market. Our protein is sugar free, MSG free, chemical free and we do not have gluten in our ingredients. Does your whey protein contain the hormones rBGH or BST? NO! Our whey is produced from original herds of cows that are not given recombinant bovine growth hormone (rBGH) or bovine somatotropin. *Because rBGH-free whey is primarily obtained from small farms throughout the world, there is only a limited supply. The Jay Robb Corporation secures large quantities abroad each year to meet our growing needs; however, there are times when the world supply runs short. During these periods, we may choose to procure the highest quality domestic whey protein in conjunction with rBGH-free raw materials to produce our world-class whey protein. Are your protein powders and products gluten-free? What's the difference between "gluten-free" and no gluten on a product label? In order for a product to be labeled gluten-free, it must be manufactured in a facility that produces only gluten-free products and products that do not contain wheat or gluten. Because none of our products are made with ingredients containing gluten, our label reads, “no gluten.” Our manufacturer is GMP-certified and follows Good Manufacturing Practices (GMPs) to segregate ingredients on shared equipment and within the facility. This includes cleaning the lines between all production runs and stringent scheduling of product runs to avoid cross-contamination. A GMP-certified manufacturer is one that has exceeded the specific standards laid out by the United States Food and Drug Administration. GMP certification ensures that supplements and vitamins are manufactured safely, with the highest quality production from a state-of-the-art facility. How is your whey isolate protein powder created? Whey protein isolate, which is used exclusively in Jay Robb Whey Protein, is created by cross-flow microfiltering liquid whey through a special ceramic membrane to create the highest grade of whey protein possible. There is NO heat used during the cold-filter processing of our whey protein formula. (This special process DOES NOT DENATURE the protein.) This unique process also yields a whey protein isolate that is much higher in protein than a whey protein concentrate and is also rich in immunoglobulins, alpha-lactalbumin, and beta-lactoalbumin and other immune boosting factors. Jay Robb Whey Protein is made from the finest natural ingredients available to deliver 25 grams of first-class protein, 0-fat, 0-cholesterol, 0-sugars, and only 1 gram of carbohydrate per 30-gram serving. Only microfiltered whey protein isolate is used as the protein source, and this material comes from farm-raised, pasture-grazed, grass-fed cows not treated with the synthetic bovine growth hormone rBGH.* Unique natural flavors and the herb stevia are used to create a flavoring system that is palate pleasing and has made Jay Robb Whey Protein famous across the nation. Their tagline, “The Best-Tasting Protein on the Planet, ” says it all. Jay Robb Whey Protein contains NO artificial flavors, artificial colors, aspartame, acesulfame-K, or sucralose. This product is also instantized so that it mixes easily with the turn of a spoon. Jay Robb offers his Whey Protein in five outrageously delicious flavors: Vanilla, Chocolate, Strawberry, Pina Colada, and Tropical Dreamsicle.

Both micellar protein and whey protein come from milk, but they act in very different ways in the human body. Whey works fast... the body absorbing it quickly for an extra boost when needed. For example body builders would take a whey protein powder directly before, during, and right after a workout since it digests so quickly. Micellar casein on the other hand takes time to work its way into the cells, blood, and muscles. Those same bodybuilders would do better to take casein before going to bed or at other times when they won't be having a meal for a while. Micellar casein stays in the system longer and keeps doing its work building and helping to maintain lean muscle mass. The word "micellar" refers to the fact that the casein protein is separated from the milk without using chemicals. It's specially filtered so that the process won't interfere with its naturally beneficial qualities. You may also see it called "milk protein isolate or concentrate". However it's listed, it usually means there is mostly micellar casein with a bit of whey. Because of the way it's extracted from the milk it's considered an extremely high-grade protein. You may also run across caseinates. They are still proteins but the processing is not pure as chemicals are used. Another term for creating chemical reactions is denatured. Rather than purchasing an altered form, it's best to find a true micellar casein protein powder or product containing micellar casein. It may cost more, but the purity and effectiveness are worth it. Two terms you will see when reading about body building and strength enhancing protein powders and other products are "anabolic" and "catabolic". If these are new words to your vocabulary, anabolic refers to muscle growth, while catabolic is the opposite; muscle loss also known as atrophy. Benefits Of Micellar Protein: The Positive Attributes of Micellar Casein Protein We've already talked about the fact that casein protein helps promote strong, lean muscles. Studies have shown that it keeps the amino acid levels higher for as long as seven hours. This is an unusually long time and scientists are impressed by these results. It means that micellar casein allows the amino acids to keep stressed muscles from deteriorating for longer than other proteins. Micellar casein protein also strengthens the immune system, an important function in an age where there are so many new viral strains. That's because it contains glutamine and immunoglobulin, good all-purpose amino acids our bodies need. Glutamine aids in protein absorption by the cells and new studies indicate that it helps body builders and other athletes that put tremendous strain on their muscles. Other tissues utilize glutamine as well and ingesting extra amounts keeps them from taking it from muscles. Additionally glutamine helps the digestive tract renew its lining which is a normal process happening about every three days. Caution: Possible Negative Attributes Associated with Micellar Casein: Because it comes from milk, micellar casein could possibly cause problems for anyone that is lactose intolerant. Symptoms may range from digestive distress, mild or severe, to the extreme condition called anaphylaxis, which is potentially life-threatening. Generally speaking however, since it isn't the actual milk, high quality micellar casein doesn't affect those with that specific allergy.

So you’ve bought yourself a quality whey protein powder – now what? I see it all the time. People get their hands on a protein powder but they don’t have a clue how to use it optimally. Most of the time people take way too much of the stuff, caught up in the “more is better” mind-set. The result of this overconsumption of protein powder can cause bloating and digestion problems, and is a big waste of money. If you’re unnecessarily downing 5 or 6 thick protein packed shakes a day then you’re going to go through an expensive tub of whey faster than a tub of icecream at a Weight Watchers meeting. So, in todays post I’m going to show you how to get the most out of your whey protein shakes by covering the best times to drink them, and the ideal amount to take… its less than you think! Before I get into the when, let’s talk about how much. Your muscles are in a constant state of synthesising and breaking down muscle proteins, only when protein synthesis exceeds breakdown can muscle growth occur. This state is called a positive protein balance and this is the process by which muscles grow. Weight training increases protein synthesis, but only if sufficient amino acids from the diet are present will synthesis exceed breakdown, resulting in muscle hypertrophy. Whey protein powder is a very high quality, high biological value protein source that is rich in these muscle building amino acids. So how much protein is optimal for muscle growth? Scientific studies have been conducted to find out how different doses of protein affect muscle protein synthesis levels. One such study conducted by the Exercise Metabolism Research Group, Department of Kinesiology, of McMaster University in Canada, had a group of young men perform intense resistance weight training and had them consume a whole egg protein drink containing varying doses (0, 5, 10, 20, or 40 grams of protein) post workout. The study found that maximal protein synthesis after training was achieved with around 20g of protein. The difference between ingesting 20g and 40g was minimal, although there was a slight increase in protein synthesis between these two doses as seen in the graph below. A similar study conducted in the UK by the Health and Exercise Science Research Group, at the University of Stirling, used whey isolate to look at the growth of skeletal muscle in response to different doses of protein after resistance exercises. The same results were found, no substantial difference on post exercise protein synthesis rates between ingestion of 20 and 40 grams of whey protein. I know what some people are thinking at this point. “But I’ve seen massively muscled pro bodybuilders eating way more than 40 grams of protein per meal” That’s true, but what is also true is that pro bodybuilders are taking large amounts of anabolic steroids. Combine training with steroids and there is a dramatic increase in protein synthesis, a much greater increase compared with natural lifters. Thus, the consumption of more protein is needed to meet this demand. Bottom Line As you can see from the research above, anywhere from 20 to 40 grams of whey protein is optimal to maximally stimulate muscle protein synthesis. So, if for example your whey protein supplement provides 16 grams of protein per scoop, you know that two scoops would provide an ideal dose of 32g and anything more is really a waste. I recommend shooting for at least 30 grams of protein in your shakes. It’s time to stop with the 4 – 5 scoop monster shakes. As these studies show, there is really no need to go much over 40 grams, even after working out. Now that you know the ideal amount to use, let’s look at the best times of the day to drink your shakes. They are; 1: First Thing in the Morning I don’t know about you, but I’m not really into cooking, especially first thing in the morning. It’s common to see bodybuilders cook egg dishes in the morning. Things like omelette, scrabbled eggs, Poached eggs and boiled eggs are extremely high quality protein meals. But for me, I want something faster and easier to prepare upon waking that provides just as much high quality protein. A whey protein isolate shake offers a fast, easy and delicious protein source at breakfast. First thing in the morning is one of the best times to drink a protein shake because you’ve been without food for 7 – 9 hours while you sleep. To maintain a positive protein balance it is crucial that you consume a high Biological, fast absorbing protein source first thing in the morning. Whey protein is the perfect solution. A bowl of oats, shredded wheat or Granola with a protein shake is a healthy muscle building breakfast. 2: Pre Workout Drinking a whey protein shake before training can be beneficial but is not really necessary. If you’ve eaten a whole food meal consisting of a lean protein and carbohydrate at least 2 hours before training then a pre workout shake is not necessary, because there will be enough nutrients circulating to fuel your workout and reduce muscle protein breakdown. However, if you’re pushed for time and it’s been 3 hours or longer since you have eaten then drinking a protein shake just before your workout is recommended. This will ensure there are plenty of amino acids in circulation to reduce muscle protein breakdown during your workout and will aid in the recovery process post workout. 3: Post Workout When it comes to protein intake there is no time more important than after your workout. Your workout will stimulate muscle protein synthesis AND muscle protein breakdown. Without sufficient protein after training protein synthesis will not exceed breakdown, the result being little to nothing in terms of muscle growth. After training your muscles they are in an anabolic state for around 48 hours. The first two hours of this anabolic state is when your muscles are most responsive to amino acids from protein consumption. Any protein intake during this 48 hour period will go to the repair and growth process, but maximum protein synthesis is achieved within the first two hours post workout. This time period is sometimes referred to as the “post workout window” and the best way to take full advantage of this time is to consume a high quality fast absorbing protein such as whey. Protein is in high demand after training, your muscle urgently need protein for the repair and growth process. Other Times of the Day as Part of a Meal: It is best to eat whole healthy foods and vary your protein sources throughout the day. However, one of your daily meals can be a protein shake with some carbs, or if your schedule does not allow for you to eat a solid food meal at any point during the day then a protein shake would make a great substitute. Before bed Drinking a protein shake before bed is a good way to keep your muscles fed with amino acids while you sleep, to stave off muscle protein breakdown. It’s a particularly good idea just before bed on training days to get the most protein synthesis over the 48 hour post workout period. If you choose to drink a shake before bed go with casein instead of whey. Casein protein turns to a gel like consistency when it hits the stomach. This dramatically reduces the digestion and absorption rate, resulting in a slow and steady release of muscle building amino acids into the bloodstream throughout the night.

Originating in Mexico, water kefir grains (also known as Sugar Kefir Grains) allow for the fermentation of sugar water or juice to create a carbonated lacto-fermented beverage. Incredibly easy to brew, the starter culture can create a new batch of kefir every 24-48 hours. This makes a fantastic non-dairy alternative to milk kefir and can be flavored after brewing to make a variety of delicious sodas. If you are looking to replace soda pop, your family will love it! Kefir consists of lactic acid bacteria and yeast existing in a symbiotic relationship. The benefits are similar to those of milk kefir (aka dairy kefir) but the average person will be able to consume larger amounts of it due to its water base. See how easy it is to make your own delicious, healthy water kefir: For additional videos see Product Videos tab above. Water Kefir Grains Ingredients: Organic Rapadura (sugar), Water. Shipped to you by ground, anywhere in the continental US. For other locations, please contact us. Information provided in this communication is not designed to and does not provide medical advice, professional diagnosis, opinion, treatment or services to you or to any other individual. This is general information for educational purposes only. The information provided is not a substitute for medical or professional care, and you should not use the information in place of a visit, call consultation or the advice of your physician or other healthcare provider. Wise Choice Marketing Inc is not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through Wise Choice Marketing Inc