If so what protein do you currently use and why???
If not don’t panic, you might not need them at this point (diet and training should be first priority).
However if you are going to the gym regularly, working out at high intensities, lifting heavy weights and pushing yourself for progress then some supplementation could help you with your goals.
In this article we’ll look over some basic supplements that can help with recovery, performance and general health.
Supplements can be great in addition to a health balanced diet. There is no need to go mad with supplements and most are a waste of money if you are already eating well. If you are not eating well then supplements are never going to replace that gap in your diet.
If you are new to training it can be easy to get to enthusiastic and start buying and taking anything under the sun to make a ‘difference’. Problem is if you are taking everything, how do you find out what actually works?
The key is to start small and add as you feel necessary.
So if you have been training consistently this year, then now may be a time to start dipping your toes into the supplements pond. Protein powders come in various forms. The three common ones are Whey, Casein and Soy protein.
Whey Protein is the most commonly used type in protein powders, it’s a complete protein and contains all 9 essential amino acids and is low in lactose content. The body absorbs it very quickly so it’s a good choice when looking to get protein in quickly (after training or first thing in the morning)
Casein is a slower digesting protein, making it ideal for taking just before you go to sleep so that it delivers essential nutrients throughout the night.
Soy Protein also contains all the essential amino acids (necessary for our dietary needs) and is a great alternative source for vegetarians and vegans.
WILL IT MAKE ME BULKY?
Cakes are going to make you bulky far quicker than a protein shake or increasing protein from foods. It takes years of effort, discipline, determination and genetics to build masses muscle. You won’t even get bulky from lifting heavy weights. Women don’t have the testosterone needed for it, no bodybuilder achieves their physique by accident or by drinking one to many shakes!
Instead what is more likely is you’ll support lean, sexy muscle that creates that toned and curvaceous physique so many look for.
SO WHEN SHOULD YOU TAKE PROTEIN??
Regular exercise will normally increase calories burned (if done effectively) and this will result in muscle being broken down. So it’s only normal that you’ll require more protein to help repair that muscle tissue and replenish the nutrients your body needs.
So taking protein after training can be a big step in recovery, growth and performance. Many people miss this with training or don’t feel like eating. A shake can really help here for convenience and due to the quick absorption rate by the body.
Taking a quick digesting protein shake in the morning with your breakfast is a good way to get essential nutrients after your night of fasting. Especially if like many of the population your breakfast is lacking in protein and you can’t face a cooked meal.
Even if you have been training for years without protein, if you make a changes to your workout then it may be needed. This could be things such as moving from 30 minutes per day to 1 hour, or preparing for a marathon (yes this still requires repair, it’s not all about the weights!). Maybe you have just stepped it up and started seriously working out for the first time (so many people know they’re not putting in much effort) your body will require more protein for building and repair.
If you are “dieting” then protein can help you meet your fat loss goals. Taking in more protein often aids with fat loss efforts as it increases satiety, may slightly speed up metabolism and makes it easier to stick with a low-calorie diets.
Another reason could be a big shock to the system. It’s a lifestyle change many seem to be making for health, the animals, the environment, or just for the taste?
GOING VEGAN?? A protein powder may well be necessary to ensure you meet your protein needs.
JUST A SHAKE? Now protein powders don’t always need to be consumed with water or milk you can include them in smoothies or even cook with them (just make sure you use unflavoured protein and select a mixable brand!). There are some good books out there to that include protein in baking, desserts and even main meals.
You can also get other protein supplements such as bars, crisp and even ice cream.
There are so many debatable protein guidelines of how much per body weight, how much is too much etc. Don’t worry! Protein does not harm the liver or kidneys, but it can exacerbate pre-existing damage. People with damaged livers or kidneys should exercise caution when increasing protein intake quickly without the guidance of a doctor. Now if you take too much, your body will not use it for repair but store it as fat. Which will probably be counterproductive to your goals.
So instead focus on getting protein into every meal. Have protein after training and an hour or so before if your last meal was a long time beforehand. If you want to get more specific, cool, but this should be enough of a guideline for most.
Most people could do with more protein in their diet.
If you are training and not taking a protein supplement, this could help with repair and performance.
Shakes can make an ideal convenience when making or eating a proper meal is not manageable.
ALL SUPPLEMENTS ARE AS STATED, SUPPLEMENTS! They should not be used instead of real food sources, but as an addition to improve your diet. While they are not necessary they can be useful and tasty.