My Meal Plan (Per Week 2 September 2014)

Here is my daily meal plan that I started per Week 2 September 2014. Basically it's the same as my previous meal plan, but I change the snacks from cakes to bananas to reduce fat intake. And I also started to eat 10 egg white per day to compromise the lack of meat in my meal (I don't eat meat a lot).

Nutrition: The Importance of Whey Protein & Casein Protein

Nutrition is the most important aspect beside the workout session itself. During workout, our muscle fiber actually suffers "micro-tears", and our body will heal those micro-tears using nutrition that come from food, mainly amino acids that is contained in protein. Without proper nutrition, the muscles won't have the necessary ingredients to build themselves.

Protein is the most essential nutrition needed to recover and build muscle, and milk is a good source of protein. There are two kind of protein that compose milk:

1. Whey protein

is the protein contained in whey, the watery portion of milk that separates from the curds when making cheese. Whey protein is fast-digesting protein. Whey protein can be quickly absorbed by our body, it only need up to 30 minutes to be absorbed completely. Whey protein causes a large and fast spike in blood amino-acid levels. That's why whey protein is the best supplement to be consumed right after workout session.

Source: whey protein powder, milk, red meat, ricotta cheese, yogurt.

2. Casein protein

is a slow-digesting protein. It's suggested that we consume casein protein before we go to sleep, so that our body get enough nutrition to recover the muscle all the time when we are sleeping.

Source: casein protein powder, milk, egg white.