bodybuilding, fitness

Which Protein?

Whether you workout or keep active, the significance of your protein intake is crucial. Especially, over time when normal protein or no protein will not do. This is relatively no hard topic within the industry just big marketing – all you need to know is that you need 1,8g of protein per 1 kg of your body weight (max 2g) and which type of protein suits you best to meet your goals and correspond with your lifestyle.

Another great point would be timing and other tips that would either save you money or maximize your efforts. First of all, there are many types of protein for nowadays people make business out of everything and constantly develop new line of products which spreads out more confusion (neither I keep track of it and often get confused with the variety on the market).

What is relevant is your preference and what is effective enough to save you time, money and maximize your efforts. If you are a vegan, you could go for one of the plant proteins where according up-to-date research “the hemp protein” would be the most effective solution for it contains all amino acids, even omega 3 which might be purer than that from fish (toxins in oceans).

What is more, the hemp protein contains lots of fiber (improves your digestion) and vitamins. Most people consider animal or whey as most effective but the truth might be disturbing for many. The hemp one contains amino acids (building blocks of your muscles) in same quantities like animal one. On top of that, growing hemp is also Earth-friendly which is great news for those who care about our planet.

Fish oil is a supplement that should be taken daily, if you do not eat fish or other omega 3 rich foods daily (3g/day). The most purests fish form is krill oil (usually 20 and more euros). With this protein you could decrease the consumption of fish oil to one pill if any at all (one scoop of hemp protein roughly 3g of omega 3). You could also buy some fish oil in pharmacies (quality) but more pill will be needed (costs under 20 euros close to 10 euros).

Other plant proteins, lack in quantities of certain amino acids, therefore, most relies on animal or whey proteins. Currently, using “beef protein” which is hydrolyzed (fastest absorption among proteins + full amino acid profile). You know guys, you could save some money for not purchasing “BCAA” (amino acids) for some proteins contain it.

What is so great about this hydrolyzed protein it contains 92% protein (no extra calories). if you resolve to effective training (training twice a week), you only need 2 scoops of protein a week, right after your training. Thus, saving lots of money a year (some use one scoop before and after even on days when not training).

The other very important thing is, how much of protein you need to supplement with your food. The main source should always be your food. For example, if you eat 300g of peanuts/peanut butter or other nuts you get approx. 70 – 80g of protein. If you take a salad with 100g of cheese its 100g. if you weigh 60 – 70 kg you need to supplement 20 – 40g of protein.

The above is my example and normally cover all the protein with food or might lack 10g if I count 2g/1kg of bodyweight or so. Sometimes, I eat less of peanuts and try some more veggies or something else considered healthy which means, there might be leak of required amount of protein, therefore, after training always take a scoop to make sure.

What is so great is 92% is pure protein loaded with all aminos which means I could use only half of the scoop to cover what I need (you got all covered plus quality 18 euro protein lasts for months).

You need to decide how much you need to supplement alongside with your meal and also for more active individuals and those struggling to gain, protein with more carbs could also be interesting. if you are more economy concerned, you should probably not choose the one from herbalife even when quality is superior but prices are higher for herbalife representatives give you your time to help you structure your meal plan and supplements to fit your needs.

To further maximize your protein absorption and protein synthesis, heavy and intense trainings, preferably in the morning will compound your results (take your protein within 45 minutes after training).

No matter, what you decide for the quantity of your calories (macros) have the last word and you should always observe how your body feels or how much you can afford. Unfortunately, the answer is always, how to get more effective and how to do more of consistent right actions. Staying with one product is only beneficial until you find something better.

Dr. Frank-Holger Acker (2018). Ernährung für (Kraft-Sportler). Printed in Germany by Amazon Distribution GmbH, Leipzig.

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