Bodybuilding Protein
How Much Protein Is “TOO MUCH” To Build Muscle?
Protein supplements are a staple in any bodybuilder’s supplement arsenal.
Depending upon who you listen to, you’ll get different answers for “how much protein” you should consume in order to build muscle.
Bodybuilding magazines and supplement manufacturers tell you should consume at least “2 grams of protein per pound of body weight” because you need all that protein to recover from your workouts and increase muscle mass.
But are they blowing these dosages way out of proportion?
I mean, supplement companies who promote massive dosages (I’ve seen up to 5g/lb of body weight!) couldn’t POSSIBLY be trying to get you to consume more of their product so you’ll go and buy another tub, right?
Well a recent study looked at just how much protein is “enough” and how much is “too much”.
Protein Study: How Much Protein Should You Consume?
A group of highly trained athletes consumed one of five different doses following a bout of resistance exercise.
* Og: The “control” group
* 5g
* 10g
* 20g
* or 40g
Following exercise, ALL groups increased muscle-protein synthesis, but the 20g dose produced nearly DOUBLE the amount of muscle-protein synthesis than the control group!
The 40g dose was even higher, but not by all that much. Therefore, it appears that even after resistance training, your body can only USE so much protein (somewhere between 20g and 40g) and then the rest gets burned up as fuel.
By not consuming “too much” protein, your body can focus on burning FAT for fuel instead of the excess protein which is why OA is considered more of a “build and burn” bodybuilding program.
So stop overdosing on protein, will you? Read more
Protein Shakes
What are the Benefits of Protein Shakes?
protein shake
Many people resort to protein shakes as a means of weight loss and enhanced performance. One of the main ingredients in these drinks is protein, a compound known as a building block for muscle, bone, skin, and other tissues. Many experts believe that people who are healthy can benefit from drinking these enriched liquids. Meal replacement drinks are a great way to lose weight, increase protein intake, and increase muscle.
When it comes down to choosing a protein shake, you might be surprised by the variety of flavors, textures, and benefits that each drink has to offer. There are numerous flavors, ranging anywhere from chocolate to strawberry; and they can offer a variety of benefits. One shake can have more vitamins and protein, while another may provide a high number of carbohydrates. Choosing the right shake for you basically comes down to what it is that you are trying to achieve. If you want to lose weight it might be beneficial to choose a shake which offers weight loss properties. There are certain meal replacement drinks out there which have the power to satisfy hunger and boost your metabolism. The shakes which provide the consumer with more vitamins and healthy ingredients often times strengthen the immune system and aid the body in defending itself from illnesses.
Furthermore, when purchasing a protein shake be sure to find one that has a higher number of natural ingredients and lower number of unnatural additives. When a shake is made mostly with natural ingredients it will have a smoother taste. Yeast, chemical additives, and artificial dyes in shakes often provide the consumer with an unsatisfying taste and a reduced or non-existent amount of health benefits. So when it comes down to healthy meal replacement drinks try to find something that is natural and beneficial for your body.
What are the Benefits of Protein Shakes for Athletes?
Protein shakes are one of the best selling supplements on the market today. Everyone, from people trying to lose weight to people trying to build muscle, rely on protein shakes to be their source of nutrition. There are many different types of protein shakes available today. One of the factors which distinguish one protein shake from the next is the type of protein used. If you have ever purchased this product I am sure that you have noticed the variety of protein ranging from milk to soy. However, the best of all of these is whey protein.
For instance, an endurance athlete may find it easier to train with the help of whey protein shakes. The whey protein helps the body recover from intense exercise by restoring muscle glycogen (a fuel source used up during physical activity). Whey protein will also help a strength athlete repair damage to muscles which occur during serious body building. And the general fitness enthusiast will benefit from whey protein by regaining energy quickly and attaining weight loss results faster. Read more
