The Truth About Protein Supplementation
If you want to build muscle or lose weight no best you can do to add protein to your diet. But the concept of proteins can be confusing even for me. With all the pros and cons that you are out there about whether you should or not take a protein supplement, we will try to separate fiction from reality on this issue.
How much protein should I take?
This depends on whether you usually train or are rather sedentary. And even if you train, it will depend on the intensity at which you do it. On average we recommend taking 0.8 grams of protein per kilo of body weight per day. Although exercise can double that amount. For endurance athletes are recommended to take 0.5 to 0.7 grams for a strength athlete entering 0.7 and 0.8 grams.
If I end hydrates muscle grows stronger?
This is easy: NO. Although diet rich in protein is very good for weight loss, you still need to have carbohydrates and fats to increased muscle growth. Your body uses carbohydrates during exercise. If your tank is empty carbohydrates, your body will use protein as an alternative. That means that your muscles stop growing. And the same goes with fats, is a vital component as a precursor of testosterone.
Is it dangerous to take too much protein?
One study says that taking too much protein can dehydrate you and increase the risk of gout, kidney stones and osteoporosis. But on the other hand there are also studies showing that too much of anything, even vitamins or water may be harmful. And what is the limit? Gird 0.8 grams per kilo of body weight that we talked about before and you will make sure not to go.
I must ask myself taking a supplement?
Sports supplements are a good alternative if your diet is low in protein (and usually what usually). Sports proteins 100% Pure Whey Protein Multipower are the ones I usually take after workouts and are least leave lumps and best known for my taste. It is best to add protein plus you have left for the day.
For the amount that you should take just see the label on the bottle and remember these numbers: 1, 5, 10, 15 and 25. 1gramos protein per serving of fruit or vegetables, 5 grams per egg or handful of nuts 10 per cup of milk or yogurt, 15 per cup of vegetables, and 25 per serving of meat.
When is the best time to take a smoothie?
But it depends on the brand, most experts recommend twice proteins: one hour before training and another dose immediately after completing training to repair muscle damage caused by training.
Is it better to take protein shakes and bars instead of food?
Clearly NO. Supplementation is a supplement to your diet. At the end of the food rich in protein such as eggs, meat, peanut butter, etc. They are more satisfying because they have more fat and take longer to digest than a stick or a smoothie. Moreover also take advantage of other properties of these foods.
No comments:
Post a Comment