RIO Fitness Chicago® Exercise & Nutrition Blog

RIO Fitness Chicago® Tip:

There are two types of protein you should be concerned about: WHEY (absorbs immediately) & CASEIN (absorbs 5-7hrs). To get results by helping to build lean muscle which burns body fat you should take a WHEY ISOLATE protein like ISOPURE after every time you exercise. For a protein to use as a snack/meal you should take CASEIN. It's a high quality protein & a much healthier substitute for Slimfast.

1 scoop of CASEIN is 120Cal, 1g of fat, 3carbs and 23g of protein.

Just mix 1 scoop with 8oz of cold water or skim milk and consume.

Depending on when you exercise determines when you should take it. If you exercise in the morning/midday you should take it one hour before bed, because the muscle recovery/building process occurs during sleep. If you exercise in the evening you should take it that morning/midday.

SIDE NOTE: Protein won't make you "bulky." Only way to get bulky is to exercise for bodybuilding (which is what most females do unfortunately) and then increasing your testosterone levels with steroids.

Again CASEIN is meant to be used as a snack/meal only once per day. The more important protein you should be taking is after you exercise which is a whey isolate protein (ISOPURE). See my wall/photos for which one is recommended & why.