Adding Oatmeal To Your Diet

• Over 40 studies show that eating oatmeal may help lower cholesterol and reduce the risk of heart disease. According to Quaker, all it takes is 3/4 cup of oatmeal each day to help lower cholesterol. The soluble fiber in oats helps remove LDL or "bad" cholesterol, while maintaining the good cholesterol that your body needs. In January 1997, the Food and Drug Administration announced that oatmeal could carry a label claiming it may reduce the risk of heart disease when combined with a low-fat diet.

• The soluble fiber in oatmeal absorbs a considerable amount of water which significantly slows down your digestive process. This result is that you'll feel full longer, i.e. oatmeal can help you control your weight.

• You probably already have oats in your kitchen. It's estimated that eighty percent of U.S. households currently have oats in their cupboards.

• New research suggests that eating oatmeal may reduce the risk for type 2 diabetes. In fact, the American Diabetes Association already recommends that people with diabetes eat grains like oats. The soluble fiber in these foods help to control blood glucose levels.

• With the exception of certain flavored varieties, the oats found in your grocery store are 100% natural. If you look at the ingredients on a canister of rolled oats, you will usually see only one ingredient - rolled oats.

• According to recent studies, a diet that includes oatmeal may help reduce high blood pressure. The reduction is linked to the increase in soluble fiber provided by oatmeal. Oats contain more soluble fiber than whole wheat, rice or corn.

• Oatmeal contains a wide array of vitamins, minerals and antioxidants and is a good source of protein, complex carbohydrates and iron.

• The fiber and other nutrients found in oatmeal may actually reduce the risk for certain cancers.

• Oatmeal is quick and convenient. Every type of oatmeal can be prepared in a microwave oven. Even when cooked on the stovetop, both old-fashioned and quick oats can usually be made in less than 10 minutes. And what about instant oatmeal… a hot breakfast in under a minute... incredible! :)

• Oatmeal can be absolutely delicious! Whether instant, cooked on the stove or baked in the oven, the combination of flavors you can fit into a serving of oatmeal is limited only by the imagination.

Tired of BORING oatmeal like this?

 Here are some easy suggestions to add some flavor and/or texture to your oats!

1. Add fresh or frozen fruit. Sliced bananas are particularly good. A little fistful of frozen blueberries not only add flavor to instant oatmeal, but your mouth will marvel over the inviting temperature / texture differential when you bite into each little berry.

2. Add dried fruit such as raisins, dried cranberries, dried cherries, dates or sweetened shredded coconut.

3. Add chopped nuts like walnuts or almonds. Finely chopped nuts can create a tasty crumbled topping.

4. Add a tablespoon or two of your favorite granola. Mushy boring oatmeal is yesterday's business. Today you can easily add a delightful crunch to any bowl of oatmeal.

5. Add a dribble of pure delicious maple syrup.

6. Sprinkle with cinnamon and sugar. Never be afraid of more flavor!

7. Add a little dollop of yogurt. Flavored yogurts add taste and all yogurts add a smooth creamy texture.

8. Crush a little handful of your favorite dry breakfast cereal onto your oatmeal. Cap'n Crunch oatmeal anyone?

9. Stir in a couple teaspoons of your jam or fruit preserves and turn your oatmeal into a fruity fiesta bowl.

10. Add a single tablespoon of ice cream to your oatmeal. Your mouth will go crazy with pleasure as the cool ice cream mingles with the warm oats.

30 Day Squat Challange

Take up this 30 day squat challenge this month and tone up and boost your leg and butt muscles and body strength to the max.

This is one of our most popular challenges to date and gives off the best results – if you stick to it and complete all 30 days !

The challenge only has 1 different exercise which you have to do each day, and the time spent doing the exercise slowly increases day by day to help you build up your core body muscle strength gradually, ensuring you are able to complete the final day of the challenge easily.

You only have to do the amount of time shown on the challenge chart once per day, however if you are feeling brave then you can repeat each days challenge as many times as you like – however remember by day 30 it will be very hard to do multiple times.

Please follow the challenge chart below each day, and let us know how your progress goes on by comments on facebook.com/killtimewithgymtime or twitter.com/bionic_phitness

5 Tips To Eat Get More Strength

1) Start With Protein

Protein is essential for driving muscle growth and you need to get at least 1 gram per pound of body weight per day if not 1.5 grams per pound. That's because when lifting extremely heavy, protein is even more critical—for several reasons. The most important reason is to protect your muscle. The heavier you lift, the more mechanical damage your muscle fibers undergo. The more damage your muscle fibers endure, the more recovery they will need. More damage and recovery actually translates to more growth. These three processes require protein. When lifting heavy you can make sure you get ample protein to aid recovery and further enhance muscle growth by getting in about 1.5 grams per pound of body weight per day. That's 300 grams per day for the 200 pounder. Good sources of quality protein include eggs, beef, poultry, fish, and dairy, not to mention whey, casein, and soy protein powders.

2) Continue With Carbs

To be strong set after set, you need plenty of carbohydrates, which will be stored in muscle as glycogen. That's because the primary fuel sources you use when training heavy are creatine phosphate (which burns out after about 10—20 seconds) and muscle glycogen (which kicks in heavily after the creatine phosphate has run out to fuel the rest of your reps). You should shoot for about 2—3 grams of carbs per pound of body weight per day and up to four grams per pound the day before a big lift day. That's 400—800 grams of carbs for the 200 pound guy. Good sources at most meals include slow-digesting carbs such as oatmeal, whole-wheat bread and pastas, brown rice, and sweet potatoes.



3) Don't Forget Fat

Fats—both the healthy unsaturated fats and saturated fats—are important for bodybuilders and powerlifters for numerous reasons. Research shows that athletes who maintain higher fat intake, particularly saturated fat, have higher testosterone levels than those who eat lower fat diets. A great source of saturated fat is beef, which kills two birds with one stone—protein and fat. Healthy fats are also important as they not only offer multiple health benefits but they help you stay lean and help your joints recover. When lifting heavy weight, joint recovery is a critical issue. Good sources of healthy monounsaturated fats include olive oil, mixed nuts, avocados, and peanut butter. For essential omega-3 fats go with fatty fish such as salmon, mackerel, or white tuna, as well as flaxseed oil and walnuts. Aim to get about 30% of your total daily calories from fat, and 10% of those calories from saturated fat.

4) Count on Calories

You need ample calories each day to fuel heavy workouts. As long as you follow tips 1-3, you should hit about 20 calories per pound of body weight per day. That's about 4000 calories for the 200-pound guy. You need enough calories to make sure you eat more than you burn. If you burn more than you eat, your body will be in starvation mode, which doesn't allow for adequate muscle regeneration, growth or strength gains.

5) Get Stacked

Knowing what supplements to take can make a huge difference in your strength levels. Consider stacking these supplements around your workouts:

Caffeine
This central nervous system stimulant can do more than give you the energy you need for a hardcore workout. Caffeine has been proven in clinical studies to immediately boost muscle strength. It enhances the ability of nerves to intensify muscle contractions. University of Nebraska-Lincoln researchers found that taking one dose of caffeine taken an hour before working out allowed trained men to immediately increase their bench press by an average of five pounds. Go with 200—400 mg of caffeine about an hour before workouts.

Arginine
By now you know that arginine increases the amount of nitric oxide (NO) your body produces, which increases blood flow to muscles for a better muscle pump. But arginine is no one-trick pony. One study confirmed that trained men taking arginine for eight weeks increased their bench press strength by almost 20 pounds more than those taking a placebo. Take 3-5 grams of arginine as L-arginine, arginine alpha-ketoglutarate, arginine ketoisocaproate, arginine malate, or arginine ethyl ester, about 30-60 minutes before workouts.

Creatine
The granddaddy of strength builders is creatine. After years of skepticism, scientists agree that the stuff works well and is safe. Take 3-5 grams of creatine as creatine monohydrate, creatine citrate, creatine ethyl ester, or creatine alpha ketoglutarate, immediately before and after workouts.

Beta-alanine
In the body, this amino acid is combined with the amino acid histadine to form carnosine. Research has determined that muscles with higher levels of carnosine have more strength and endurance. This also holds true in athletes supplementing with carnosine or beta-alanine. Numerous studies on these supplements show that they are very effective at boosting muscle strength and power. Take about 1-2 grams of beta-alanine or carnosine immediately before and after workouts.

Tips to Build Muscle Faster

#1 Eat Plenty of Carbs

Carbs are great for fueling your exercise. You store glycogen from carbs, you want to have the glycogen levels high so that your body never has to dip into protein for energy! When you have a good amount of carbs in your body, you are more likely to stay in an anabolic state. Carbs also play a big role in releasing insulin, which is the body’s most potent anabolic hormone. Although it’s very unpopular to eat carbs, high grain and clean carbs such as fruits, wheat bread, and oats are great for the body!

#2 Don't Avoid Fats


A mistake many new lifters make is not eating enough good fats! Fats have a direct relationship with your natural testosterone levels; which is something you want to keep high! Great foods with good fats are red meats, steaks, avocados, mixed nuts, olive oil, and peanut butter. You also want to make sure that you are getting your daily dose of fish oil to keep your joints healthy.

#3 Eat Frequently

Eating constantly throughout the day keeps that metabolism going through out the day; which means more calories are burning and being used by your body throughout the day. It is a good idea to eat a meal that contains quality protein and carbs every 2-3 hours to keep your body fueled and replenished from your strenuous workouts. As you have read earlier, you want to keep your body in an anabolic state at all times; eating will release insulin and keep your body anabolic!

#4 Meal Timing

Timing your meals is very important when it comes to building quality muscle! When you wake up in the morning you want to consume a good amount of protein and carbs to begin the refueling process for your body since it has been dormant during your sleep. You also will want to consume a slow burning carb such as brown rice or wheat bread right before your workout since it will take longer to convert into glucose; which keeps the blood sugar levels consistent. And the most important of all, is the post-workout meal! Have a protein shake and a fast-digesting carb (bagel/white potato) to spike your anabolic hormone insulin!

#5 Resting

Resting is the most overlooked factor when it comes to building muscle faster! Resting is when your muscles are actually growing. With all the tips coming together, recovery time to grow bigger and stronger is needed in order for our muscles to re cooperate after all the training you have done in the gym. It’s a good idea to set aside at least 1-2 days of rest to really let your muscles repair and get ready to make more gains in the gym!

 We all know the Easter Bunny is the bearer of all things sweet, delicious, and right with the world. But, this holiday doesn’t have to induce the same sugar-high as Halloween. Instead, fill your Easter baskets with some healthy alternatives. (Yes, we’ve included veggies and fruit, but we promise chocolate still has a strong presence.)

Edibles

Chocolate Covered Fruit
For a chocolate fix with a healthy dose of fruit, dip whole strawberries, grapes, or banana slices in melted chocolate. Microwave the chocolate on 50-percent power in 30-second increments, stirring between spurts, until smooth. Place the chocolateized fruit in mini muffin papers so the chocolate doesn’t schmear all over the rest of the basket’s contents. To tone down the amount of chocolate, drizzle the melted stuff over fruit with the tines of a fork. For an added crunch, roll the fruit in chopped nuts, like almonds, walnuts, pecans, and pistachios.

Fruit Snacks
While standard fruit snacks often contain a host of artificial flavors, synthetic colors, and preservatives, whipping them up at home means forgoing the fake stuff. Though it take some time, it may be worthwhile to make your own fruit snacks using real fruit (this version uses just four ingredients — strawberries, lemon juice, honey, and gelatin). Pour the mixture into a shallow baking pan or cookie sheet and cut into cubes, or to get extra festive, use bunny-shaped molds!

Dark Chocolate
This time of year, drug stores and grocery stores stock their shelves with bunny- and egg-shaped treats …loaded with sugar, syrups, and hard-to-pronounce stuff. A holiday without chocolate is just cruel, so keep a few things in mind when choosing a healthier chocolate bar. To reap the benefits of dark chocolate, choose a bar with 70 percent or more cacao. Healthy bonus points: Cacao has been shown to help lower blood pressure and reduce the risk for coronary heart disease. Make sure the first ingredient on the label reads “cocoa butter” or “cocoa liquor.” When sugar is the first ingredient, it may taste sweeter, but it has far fewer health benefits. Organic chocolate bars, while generally a little pricier, are more bang for your buck. Why? They’ve got fewer ingredients (usually just cocoa, sugar, and sometimes an emulsifier, vanilla, and milk) while other bars feature artificial flavors and cocoa processed with alkali (which knocks out some of the flavanol antioxidants).

Individually-Wrapped Treats
Now that you know how to choose the good stuff, it’s time to healthify that Easter basket in another less obvious way. Chocolate bars are exciting and all, but individually wrapped spheres and squares of chocolate offer built in portion control. Instead of ripping open a bar, grab one or two pieces at a time to enjoy.

Peanut Butter Eggs
Name one person that doesn’t like peanut butter eggs. (Thought so.) Though store-bought eggs taste like the nectar of the Easter Gods, they’re often oversized and full of not-so-healthy ingredients. The filling, for instance, often contains more sugar than actual peanuts. Make your own PB eggs with recognizable ingredients and switch things up with almond butter for more fiber, iron, and Vitamin E.

Gold Fish (or Bunnies!)
Cheesy snacks make an Easter-appropriate basket filler when they’re shaped like bunnies! Grab a set of Easter-themed cookie cutters for festivity’s sake. While moderation is key with these cheesy little guys, the obvious benefit of homemade versions is that they actually use real cheese.

Homemade Peeps
Easter without peeps is like Christmas without milk and cookies, Chanukah without gelt, and St. Patty’s day without green beer (the shame). For a healthier marshmallow chick remix, ditch the corn syrup and white sugar in favor of honey. We’re not saying these peeps are as healthy as a floret of broccoli, but at least they’re free of preservatives, artificial dyes, and carnauba wax (the main ingredient in car wax, which also makes an appearance in Peeps).

Carrots
You don’t have to tell us carrots aren’t as cool as chocolate. We know. But, the Easter bunny loves ‘em, right? Wrap a few carrot sticks with green ribbon, or fill small cellophane bags with baby carrots to jazz the veggie up. Toss a few individual hummus containers in the basket as well for a healthy dipper.

Graham Bunnies
Just like gold fish, feel free to make your own graham snacks without hydrogenated oils and high fructose corn syrup. Annie’s bunny grahams are a great choice for a pre-made version, which comes in a handful of varieties (such as vanilla, chocolate, and gluten-free snicker doodle). They’re still cookies, so eat the bunnies in moderation!

Hard-Boiled Eggs




While creme eggs and peanut butter-filled chocolate eggs may take center stage on Easter, why not eat real eggs? This superfood-in-a-shell is just about 70 calories per egg and provides 6 grams of protein. Plus, they’re full of omega-3 fatty acids (important for heart health). And good news is that it’s ok to eat the whole egg! For perfect hard-boiled eggs, gently place them in a large saucepan, cover with about an inch of water, bring to a boil, remove from heat, and let sit for 12 minutes. Skip the artificial dye and try homemade versions using ingredients like saffron (yellow), cabbage (blue), and raspberries (red).



Nut Butter and Fruit
To keep the carrots company, chuck a few apples and bananas in that Easter basket.

Filled Plastic Eggs
Those classic plastic Easter eggs are a genius way to pre-portion treats. Fill ‘em up with dried or dehydrated fruits — we’re big fans of Peeled snacks — or nuts (we like them cocoa dusted, seeds, healthy trailmix, granola, or cocoa nibs.

Tea
For a soothing sipper for after you’ve accomplished a sugar high, include some canisters or boxes of tea. We really like the fun flavors from Republic of Tea and the pretty tea bags from Tea Forte.
Non-Edibles


Sidewalk Chalk
Whether this Easter basket is for a kiddo or not, sidewalk chalk is undeniably messy and fun. Egg and chick-shaped chalk are especially ideal, but any’ll do!

Jump Rope
Our favorite of them all. Budget-friendly, yet full of potential, the jump rope is a portable fitness must-have. Print a copy of a workout to go with it!

Lip Balm
Often a go-to stocking stuffer, chap stick and lip balm also make for a great Easter basket filler. EOS lip balm is even shaped like an egg for a timely basket addition. The small spheres come in fun flavors like pomegranate raspberry, honeysuckle honeydew, and lemon drop.

Small Fitness Gear
When the Easter feast and candy have settled, gift your Easter favorite with some small fitness essentials like headbands, and athletic socks. And since Spring means more time outdoors, we’re big fans of the Run Lock — a tiny gadget that keeps your car key safely secured to the car door while hiking or running.

Gift Cards
For a small-sized basket filler with a lot of opportunity, throw in an iTunes gift card for fitness apps or music to fuel workouts. Other cards like Starbucks, Whole Foods, and Trader Joes allows the basket receiver to feed that coffee craving or pick up a healthy lunch once Easter has come and passed. Even your local gyms like LA Fitness and 24hr Fitness see gift cards.

Stationary and an Everlasting Pen
There’s a lot to be thankful for when we get to spend time with family on holidays. Pick up some blank stationary or journal (to reduce stress or help monitor food intake). And for another gift that really keeps on giving for years, invest in a Seven Year Pen that’s an environmentally friendly miracle utensil for less than ten bucks.

Top 3 Ways Exercise Boosts Your Sex Drive

The phenomenon is almost universal. A few days or weeks at the gym or doing exercise... we feel sexier, more confident, and our sex drive starts roaring. Is it in our minds? No. Several studies have in fact shown that exercise causes a psychological as well as physiological improvement to our sex life. Here are the facts.

 Facts for Men:
Several studies have shown that exercise has a positive effect on the sex drive of men. Separate studies have shown, for example, that men who participate in exercise one hour per day, three to five days a week achieved a significantly greater sex life. The frequency of sex, sexual function, and the percentage of satisfying orgasms all increased. Overall, the participants were happier with their sex lives. In general the studies have shown that the more regular the exercise regime, the higher the sex drive.

 Facts for Women:
Exercise has a positive effect on the sex drive of women as well. Studies have shown that women who frequently exercise become aroused more quickly and are able to reach an orgasm faster and more intensely. The studies have shown that the effect is both physiological as well as psychological. Moreover, there is an effect even after a single intense short-duration (20 minute) exercise.

 How does Exercise boost our sex life?

 1. Better Sexual Performance
Sex itself is an intense physical activity requiring strength and endurance. As you exercise, both your strength and endurance will increase, opening the possibility for more varied sexual positions that require greater physical control. Physiologically your sexual performance improves because of the following:

• Increased Sexual Endurance
• Better Muscle Strength
• Greater flexibility
• Increased blood flow to the genital area

 In addition to the physiological component, the studies have shown that there is also a strong psychological component to better sexual performance after exercise. An overall feeling of increased arousal is caused by the fact that exercise brings greater blood flow to the genital area. This occurs in both men and women.

2. Enhanced Self-image Leads to Greater Sex Drive
A big part of sex is feeling sexy. Research shows that people who exercise have an improved body image over people who do not exercise. Being more comfortable with your body leads to better and more relaxed sex.

The studies also show that men and women who are more physically fit rate their own sexual performance as well as sexual desirability higher. As the number of days of exercise per week increased, so did the ratings of sexual desirability. The more regular our exercise, the better we feel about ourselves. The better we feel about our body image, the greater our sex drive.

 3. The Potent Sex Cocktail- Testosterone, Endorphins and Adrenaline
The increased sex drive with exercise has been linked to higher testosterone levels in both men and women. Elevated levels of testosterone have been found in men after six weeks and in women after eight weeks of weight training. With higher testosterone levels, males experience:

• more frequent erections,
• increasing sexual urges
• better bone density
• greater mass and muscular strength

 Women experience the following with higher testosterone levels:
 • more frequent sex
 • heightened sexual arousal
 • elevated moods which may lead to higher sex drive
 • greater muscle and bone density
 • higher energy levels

Testosterone also reduces depression and chronic fatigue, which obstructs a good sex life.
In addition to higher levels of testosterone, long workouts at moderate to high levels, also cause the release of chemicals known as endorphins and adrenaline. This has been called the “runner’s high.” The endorphins and adrenaline create a feeling of pleasure and well-being. The release of endorphins has been shown to increase sexual arousal or even orgasm in women. Endorphins also reduce stress, which is a major sex drive inhibitor. The combination of adrenaline with endorphins and with testosterone is a potent sexual cocktail!

Caution: Too much Exercise Can Have the Opposite Effect!

One word of caution, excessive exercise can have the opposite effect on your sex drive. Cardio workouts, strength training work outs, or endurance training that is too intense can actually deplete the body of sex hormones if done excessively. Excessive workout would include any workout that causes the heart to beat more than 90 beats per minute for longer than 2 minutes.

When this is done regularly, the body can reduce or stop the production of sex hormones and can increase the production of stress hormones instead. Proper rest and sleep also play a huge role in the increase of testosterone production.

So, for an optimum sex drive, engage in regular exercise at moderate intensities. Do not over train.

 

Enjoy your exercise and a healthy and happy sex life!

How to use Whey Protein to lose weight

Whey protein is a hot supplement in the market these days used not only by professional body builders but by anyone who wants to increase their protein consumption and lose body fat. After doing a lot of research, I decided to include whey protein in my diet program and was happy with the results. Whey protein shakes keeps you satiated longer and helps in the fight against fat. Learn how to use Whey protein to lose weight fast.

What is Whey Protein and where does it come from?

• Whey, a derivative of milk, is the liquid that is left behind after the first stages of the cheese-making process.
• Milk protein is 20% whey proteins and 80% being casein protein.
• Whey protein is a complete protein source, which denotes that it contains all 9 of the essential amino acids
• Whey also has immune-system enhancing benefits.
• Whey protein can actually be used in your fight against fat along with an exercise program.
• Whey has an extremely high biological value (BV). A high BV means that the amino acid ratio is excellent for building muscle and that a large proportion of the protein consumed is absorbed and utilized by the body. BV provides a measurement of how efficiently the body utilizes protein consumed in the diet.
• Because of its high BV, its ideal to consume whey protein immediately after workouts to build muscle

BV of some selected proteins

Whey Protein Isolates 159

Whey Protein Concentrate 104

Whole Egg 100

Milk 91

Egg White 88

Cottage Cheese 84

Tuna 83

Fish 82

Beef 80

Chicken 79

Soy 74

Casein 71

Peanuts 68

Yogurt 68

Oatmeal 58

Wheat 54

Difference between Whey Protein Concentrate (WPC) and Whey Protein Isolate (WPI)

There are 2 main types of Whey protein powders available out there. Whey Protein Concentrate(WPC) and Whey Protein Isolate (WPI)

1. Whey Protein Concentrate

• Is produced by pushing the whey liquid through a very small filter that allows water, minerals, and other organic materials to pass though. The proteins, which are too big to pass through the filter, are collected, resulting in whey protein concentrate.

2. Whey Protein isolates

• This is the next step up in purification; the WPC is further purified again using more filtration or a technique called ion-exchange or cross-flow microfiltration. This results in Whey protein isolate powder.

Difference between WPC and WPI

1. WPC/WPI*
2. Cost- Cheaper/economical / More expensive than WPC*
3. Protein content- Lowest 70%-84% by weight / 90%-94% by weight. More pure protein*
4. Lactose content- Contains some lactose / Very little to none*
5. Fat content- May contain some fat / Very low or no fat*

Most people prefer WPI for fat loss (a protein powder with high protein content and little fat and carbohydrate).

3 Ways how Whey Protein helps you lose weight

1. Whey protein cuts appetite.
While many studies have shown that protein is the most filling or satiating macronutrient, all proteins may not be equal in this regard. Whey protein has the highest biological value and the best choice of protein. Drinking a protein shake before your meal, may help you consume fewer calories and reduce your food intake.

2. Whey protein increases insulin sensitivity
High protein diets have been found to increase insulin sensitivity. Research has shown that whey protein is more effective than other proteins stabilizing blood sugar and increasing insulin sensitivity. Thus whey protein can prevent body weight gain.

3. Whey protein can build lean muscle
Consuming whey protein before and after exercise supports fat burning and help gain and maintain muscle mass. Whey protein rapidly delivers amino acids during exercise, thus adding muscle mass and burning fat.
How to use Whey Protein to lose weight

photo credit facebook.com/killtimewithgymtime

The easiest way to use whey protein is in your morning breakfast shakes. These shakes can be very nutritional and healthy as long as you control what you put in them.
Some ingredients to add in your shakes are

1. almond milk
2. coconut milk
3. fat free Greek yogurt
4. frozen berries
5. peanut butter
6. bananas
7. fruits
8. flaxseeds
9. chia seeds
10. hemp seeds
11. choclate etc.

Protein shakes don’t have be boring. You can get creative with them and find what you like.

Try to mix a scoop of whey protein isolate with my almond milk first thing in the morning. I prefer to take my second dose after workout.

Conclusion
Adding Whey protein Isolate to your diet regimen is an easy and convenient way to add more protein to your diet and escalate your fat loss efforts. It’s no longer a supplement which only body builders should be using. Because of its fast absorbability, it is the best choice of protein out there.