…IDEAL for those gains you’re chasing.
Protein powders have become the most frequently consumed nutrient supplement in the fitness community. Yep, sometimes it seems like gym bros and broads are surgically attached to their shakes. For good reason too; they’re practical, full of high-quality protein, and are more value-effective in their delivery.
Indeed, in comparison with other food supplements, protein powders are backed up by scientific studies in terms of their boasts of reliability, muscle-building properties, and many other benefits.
However, despite the popularity of protein powders, gym goers are sometimes confused when it comes to deciding the right type of protein, as well as the best quality protein, since there’s just so much information out there; some reliable and some a little more erroneous. Let’s assuage some myths, then, with these; our 5 tips on using protein powder to optimise your workout results, IDEAL for those gains you’re chasing.
MUSCLE HYPERTROPHY
In doing resistance training, your end goal is to achieve that desired muscle gain. That’s plain, simple and clear. But in order to do that, cells in your body have to increase in size, and it’s the processes of hyperplasia and hypertrophy that make such an increase possible. In hyperplasia, the body can grow and boost the cells in number, while in the former sees cells maximized and increased in size.
In terms of building muscle, your body can’t produce new sets of muscle cells, and thus it depends on hypertrophy to achieve those gains. This muscle hypertrophy follows the rule that protein synthesis should surpass protein breakdown. To initiate muscle protein synthesis, two things are required: proteins and resistance training.
Consequently, if the body isn’t supplied with the adequate amount of protein from your diet (sometimes that six egg omelette just won’t do the job) then it can’t elicit the synthesis of muscle protein effectively. This potential inadequacy has led to the accepted belief among bodybuilders that it’s necessary to add the key component of protein powders to your diet.
GAINS IN STRENGTH
A report issued by the British Journal of Sports Medicine recently concluded that taking protein supplements such as protein powders, combined with the standard protein intake you get from your diet, increases muscle mass and enhances strength.
The research anchored the results of forty-nine randomised controlled trials where the group that was tested was treated with an additional protein intake of 36g/day, while the controlled group was given carbohydrate supplements. The group’s routine of average resistance training was 3 months long, with workout sessions thrice a week.
After the experimentation, results showed that protein supplementation did indeed increase muscle mass and improve bodily strength. The takeaway here is that a dedication to the gym and a balanced diet are required in contingency with protein powder for best results. Let’s put things plainly; a holistic approach trumps an imbalanced one, we think.
TIMING YOUR PROTEIN INTAKES
If you’re looking to fix up and look sharp with your workouts then setting the appropriate time to take your doses of proteins, as well as ingesting protein while working out, is vital.
To achieve your bulking goals, it’s crucial to time your protein intake in tandem with your resistance training since proteins are ideal either before or after resistance training to aid in repairing muscle tears and damages incurred during the process.
Thus, for someone seeking to put on lean tissue, consuming protein powder by way of protein shakes is pretty much essential to the process. If you’re into resistance training, you’ll need to consume a higher amount of protein powder throughout your day. This is because you won’t always be able to eat with your busy schedule, so protein powder is something you’ll need to fill in that excessive demand for protein in your system.
CONVENIENT NUTRITION ON-THE-GO
Aside from eating foods that are rich in protein, to achieve that recommended daily allowance of protein required, powders are the perfect source. Protein powders provide convenient nutrition on the go that no complex preparations should be done. Just add some water or milk and you’re good to go.
These powders are so handy that you can bring them along in your custom tumbler cups (designed to your spec with the exactly daily amount you need) to work or have a sip while you’re doing your routines.
Just make sure you’re including fruit, vegetables, pulses and grains, too. Remember, nutrition is about way more than simply gaining muscle; your body needs a balanced diet to function properly. Don’t be that guy.
PROVIDING A GOOD SOURCE OF HYDRATION
Liquids and juices are digested faster than solid food. As such, keeping well hydrated brings your body a ton of benefits, especially in cell functioning. With the convenience and efficiency offered by protein powders, you are certain to achieve that proper hydration for your body including the cells essential for muscle building.
Protein powder allows you to do so for it can be mixed with water, can be combined with skim milk, and you can also use the powder to take before, after, and even during workouts. Again, it’s imperative that you seek hydration from conventional means too, such as regular consumption of water and green tea.