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The Ultimate 30-Day Beginner's Guide To Fitness Day 14

Adding more protein into a diet has been shown in numerous studies to help people lose fat and build muscle. Here's what you need to know about the most popular protein supplement, whey!

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If there's one supplement that has become synonymous with the fit lifestyle, it's protein. Years ago, you had to search health stores to find it, but today, you can find it seemingly everywhere and in every format, from powders to bars to ready-to-drink bottles.

A significant number of's Top 50 products are usually whey or other proteins, starting with the longtime number one, Optimum Gold Standard whey.

So why go with whey? Steve explains in today's video.

Ultimate 30 Day Beginners Guide To Fitness: Day 14
Watch The Video - 02:12

Day 14 Challenge

  • Learn about whey protein, and if you already have whey, try it in a new shake recipe.
  • Perform a cardiovascular workout.

Whey to Go

Whey protein is one of the most bioavailable (meaning your body is very good at digesting it) and fast-acting proteins around. It's a no-brainer in your supplement stack for muscle growth or fat loss.

Muscle Building Whey Protein Powder! Go Now!

If there's a certain taste that's close to your heart, you could check out our user-powered lists of the best-tasting strawberry, chocolate, and vanilla protein powders. If you're looking for something free of artificial colors and sweeteners, consider the wide range of simple, "natural whey" supplements.

Once you've got your whey, it's time to think about when to take it. As Steve said in the video, the most popular time is after a strength workout. It doesn't have to be right after, like some people will tell you, but there's something to the idea that your body is more insulin-sensitive, and therefore more receptive to whey's beneficial ingredients, after exercise. This applies to cardio like today's workout, too. Activities like running can inflict a fair amount of muscle damage, and a whey shake can help kick-start the recovery process.

Your other challenge today is another steady-state cardio workout. Stick to the same 30-45 minutes of low-intensity work as your last cardio session, but feel free to mix up the activity and try something new!

Cardio Workout

Jogging-Treadmill Jogging-Treadmill

Elliptical Trainer Elliptical Trainer

Stairmaster Stairmaster

Trail Running/Walking Trail Running/Walking

Jogging-Treadmill Jogging-Treadmill

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