Whether your goal is to increase muscle size and gain
strenght or to lose weight and stay lean protien is the most importat
supplement that you can take.
The Basics
Protein is the building block of muscle, and without enough
of it, your body won't build muscle. Protien supplements are completely safe
with not side effects unless you are take over 900 grams of protein a day. Many
protein shakes are available as protein powder in bulk containers, ready to go
protein shakes in single serving containers which don't require additional
liquids or containers, or even available in protein powder single serve
packages! We recommend supplementing your diet with at least 2 to 3 protein
shakes a day, making sure that one of the protein drinks are taken immediately
after a workout to help replenish diminished resources.
Why Supplement with Powders?
So the obvious thing to be thinking now is, "why do I
need protein shakes, can't I just get enough of it from regular foods?"
The answer to that question is yes! But the problem here is, since we all know
that for best results we should try to eat at least 1.5 gram of protein per kg
of body weight, it gets VERY hard to eat so much regular food every day. Not
many people have time to make chicken breasts all day long, which is where
protein shakes come in. They take just a minute or 2 to prepare, just scoop out
the powder, put it in a cup, pour in a liquid of some kind (anything from
water, to milk, to fruit juice), and mix it with a spoon for about 20 seconds,
and drink. Each scoop usually has about 17.5 grams of protein and is WAY more
convenient then eating a regular food.
protein
Good Protein Sources
Of course, you should try to get most of your daily protein
from regular foods, however, there are a few times of the day where protein
shakes would be better then eating a regular food. One of these times is first
thing in the morning. Your body has not eaten for the last 8 or so hours while
you were sleeping, so a whey protein shake (which is the fastest digesting
protein there is) would be the perfect thing to give your body. The same goes
for directly after your workout. This is probably the most important time to
have a shake. Since you just worked out, your muscles need to rebuild and
repair themselves, and this is the most important time to give your body
protein, so a shake right now would be a great idea.
Protein shakes can vary. Some protein shakes and protein
drinks are higher in carbohydrates, and some protein drinks are very low in
carbohydrates, making it ideal for low glycemic and low carbohydrate dieting.
Protein shakes are available in several great tasting flavors to keep your
palate from boredom while at the same time, making sure your body gets it
adequate protein intake and nutrients. Most protein shakes and proteins drinks
taste best chilled or over ice. Protein powders are even a great idea to add to
smoothies, as along with the antioxidants provided by the fruit, you are also
getting a boost of energy and nutrients from the protein mix!
So How Much Protein Should I Take?
The RDA for protein for sedentary adults is 0.36 grams per
pound of body weight, or about 42 grams of protein for someone who weighs 130
pounds. Health experts say that at maximum, athletes may require 0.55 to 0.73
grams per pound. So a 130-pound athlete who works out strenuously would
probably need about 94 grams at most. When you consider that the average woman
eats 64 grams of protein daily, and the average man 92, and that athletes
generally eat more calories and thus more protein than average, it's clear
there's not a big protein gap to be filled. On the other hand, Professional
Bodybuilder will say the requirements for building solid lean muscles are 1 1/2
- 2 grams per pound.
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Source: http://www.illpumpyouup.com
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