When it comes to gaining lean muscle and burning fat, protein is the make or break part of your diet.
2 myths I would like to dismiss right now before we go any further are:
“I don’t want protein it will make me massive”
Protein is not going to make you magically massive. The amount of size you put on depends on numerous factors. Such as amount of calories you take in, the type/amount of workout you are doing etc
“I don’t want protein because it will make me fat”
Protein shakes will not make you fat. They give you the added protein your diet is missing. You will get fat from not working the calories off. This is the same as eating. You wouldn’t just stop eating because its got the ability to make you fat.
What is protein used for?
Protein is used to build, maintain & repair muscle. A common mistake for people new to working out is they only use protein after they workout, on workout days. That’s great for repair but what about the build and maintain functions of protein?
How much protein do I need?
The UK Food Standards Agency recommends that adults take in around 55 grams of protein per day. This is based on your average male. The demand for an athlete or bodybuilder is so much greater. It is recommended that you get 1-1.5 grams of protein to bodyweight. So if you are 80KG you would be aiming for 160grams of protein per day. (Professional/advanced bodybuilders will aim for 1.5-2grams per LBM)
When should I be consuming protein?
The most important protein shake is the “anabolic window” protein shake. This is the time after a workout when your body is graving nutrients more than ever. This occurs within 30 minutes of finishing your working out. If you are not on a KETO diet (no carbohydrate diet) it is quite advisable to add some carbohydrates to this shake (simple carbs work best during this period). Your daily protein intake should be split throughout the day between meals and shakes. Shakes are great for people on the go or to use in between meals. Protein shakes can also be used as a meal replacement (some protein products are intended for this and are more filing than your average shake)
Protein shakes mixed with water will be digested by the body quicker than those mixed with milk, convenient for the anabolic window shake. Protein shakes mixed with milk will be digested slower than those with water convenient for a shake in between meals or before bed.
Can protein help in losing body fat ?
Protein helps a great deal in losing body fat. Protein helps you maintain your muscle mass while cutting down on your calorie intake. Protein is also a great natural appetite suppressor as it helps you feel fuller for longer. Even when trying to lose weight and/or body fat it is important to keep your protein intake at the levels advised above.
What if I don’t get enough protein ? / “I know people who don’t bother with protein and they have made good progress in the gym”
A low protein diet will not affect muscle growth. However if you don’t have enough protein in your diet to build more muscle its only a matter of time before your body starts using your muscles for energy and you will hit a plateau, you will not grow any further
What are the benefits of Whey Protein?
Whey protein is beneficial in the fact it allows you to get a high amount of protein quickly and effortlessly. 1-2 scoops of protein powder into a shake of water/milk and you have the same amount of protein you would have from a meal with very little amounts of fat and carbs. I'm not saying you should replace all your meals with protein shakes though because whey protein does not contain all the other nutrition you would get from a meal.
What is Casein protein ?
Casein protein is another powder like whey but it has a slower rate of digestion. This is useful for shakes before bed and in between meals where you may be going quite a while before your next intake of protein.
What is whey Isolate protein ?
Whey Isolate protein is a protein which is very quickly digested. This type of protein is good for the anabolic window
What is a blend protein ?
A blend protein product (such as Syntha-6 or Myofusion) is a mix of different types of protein. This can be any type of blend such as Whey/Casein, Isolate/casein, Whey/isolate/casein etc the list goes on.
I am lactose intolerant does this mean I can not use protein powder?
It means you cant use milk based protein powders. However there are several other proteins you can use:
Carinvor - Protein derived from beef
(does not taste like beef don’t worry)
Whey 2 O – A juice version of a protein shake, basically fat & lactose free
Goldstandard 100% whey – Although this is a whey protein it has a digestive enzyme known as “lactase” which is intended to make digestion easier for people who are lactose intolerant. I know several lactose intolerant people who are fine using this product
What type of protein should I get then?
As a beginner its always best idea to start with your basic whey protein as this can cover most your needs to being with.
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