A lot of us trying to get or stay in shape go to the gym. Not only do you have the freedom to go whenever you feel like it independent of your friends schedules, but it’s also one of the most effective ways to stay in great shape. When it gets a bit more serious a lot of us start considering protein powders to boost the muscle growth. Read on below to avoid the most common mistakes.
1. More expensive = better?
Unless you’re an extreme athlete you can just as well use the cheap powders. Don’t fall for the marketing trap.
2. When should I consider taking Protein Shakes?
- If you’re a teenager growing and want to increase muscle tissue at the same time.
- If you’re trying to grow muscle significantly (combined with amped up workouts).
- If you’re recovering from an injury.
- If you’re vegan.
3. How much protein do I need a day?
Consider using one of the calorie counter apps. I’d especially recommend MyFitnessPal. As a rule of thumb: You need around 0.5 – 0.75 grams of protein daily per pound of body weight. That sounds like it’s not too much, but at 175 pounds you need 157.5 grams a day. Try the app and you’ll notice if you’re protein intake is too low soon enough.
4. When to take the protein shake?
Drink it throughout the date supplementing your regular meals. Best usage of protein shakes is right after the workout, when you’re body goes into recovery mode. You ideally need a 4-1 or 5-1 ration from carbs to protein for your body to recover from a heavy exercise. Protein shakes can be up to 100% protein and 0% carbs. So make sure you have an adequate carb intake right after your workout.
5. What percentage of protein should my powder have if I’m trying to lose weight?
Get a powder that has over 50% protein in it.
6. What if im lactose intolerant?
Both whey and casein powders are based on milk, so you should steer away from them. Look for soy protein based powders. Alternatively there are also rice based powders.
7. Are high-protein diets safe for weight loss?
For some people their kidney function might be troubled having a too high protein intake. However, for most people, a shorter period of high-protein, low carb intake to lose weight should not be harmful.