Fitness vs. Protein! Do you really understand protein?

Fitness! Protein! Do you really know protein?

This is full of lies, fabricated evidence and stories made out of thin air. You may think you are in a political conference, and you are wrong! This is just a discussion of protein in the gym.

Protein; a simple nutrient, amino acids from daily dietary intake are the materials for building muscle fibers. If you do not have enough intake, you will not be able to grow muscle smoothly. It’s that simple, do you understand?

This is why protein still stands firm after bodybuilders’ tests and long-term tests. It is crucial to grow it, and protein is an important cornerstone in muscle building programs.

However, there are many wrong information in the gym and online, such as: how much protein is right to consume, how much protein the body can only digest and absorb, or which one is most helpful for bodybuilding.

Here, we will crack the seven most common misunderstandings and clarify the truth of things for you, so that you can truly understand protein!

1. Protein supplements are better than foods

Protein supplements are easier to absorb, and absorption is one of the important factors in muscle production.

However, complete Animal proteins, such as eggs, dairy products, chicken, red meat and fish, contain complete amino acids, although the content may be slightly different. Some meats may contain more specific amino acids than other protein foods. This may be why professional players like Carter think that without ingestion of red meat, there will be no significant muscle growth.

Carter once told FLEX magazine: "Compared to my usual consumption of red meat in one to two meals a day, when my diet menu does not contain red meat, I cannot increase weight and improve." Is it because of the iron, vitamin B and creatine in red meat that causes this result? ?Maybe yes, it may also be because the specific amino acid combination in red meat can enhance protein synthesis.

In order to achieve optimal muscle growth, do not over-rely rely on nutritional supplements for protein in daily diet, choose a variety of protein foods, use nutritional supplements before and after training, and when convenient supplements are needed. If you want to grow muscle, the various amino acids contained in different foods can have better benefits for your muscle growth, rather than just taking one or two protein foods or over-rely relying on nutritional supplements.

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2. The protein demand is fixed

Bodybuilders who want to increase muscle mass may try to control their daily protein intake and consumption, such as: a 200-pound bodybuilder per bodybuilder. It is possible to consume up to 300 grams of protein every day, and at the same time consume a considerable amount of carbohydrates to achieve the purpose of calorie residual. Protein and calories are certainly necessary elements for building muscles. However, by mixing these factors, you can stimulate your body's potential, such as: Food and Nature, choose one to two days to increase the protein intake to 400, 450 or even 500 grams. Ideally, implementing this method on training day will help stimulate growth. Change routines, and more precisely, increasing the concentration of amino acids in the blood will help improve protein synthesis and promote muscle growth.

Continue to believe that you must control daily intake and consumption It is also feasible, but occasionally increasing protein intake will help muscle mass growth more.

3. Everyone needs to take one gram of protein per pound of weight

Although the suggestion of requiring one gram of protein per pound of weight is closer to the "rule of thumb", which is why we often complain about it in FLEX magazine. This rule is not an unbreakable rule. For people who use their energy in the gym but still find it difficult to gain weight, they should increase their intake by 50%, which is about 1.5 grams per pound of weight. But remember that no matter how much protein you consume, as long as you don't train properly in the gym, the muscles will be Can't grow.

The key to everything is to change your protein intake with your training. If you are a beginner, your training intensity may not be comparable to those with experienced training. You may not ingest the same protein mass as them. You can slightly reduce the recommended intake per pound of body weight. If you are a physique that is more difficult to gain weight, and the intensity of the training is like a player, then taking one gram per pound of body weight is the most basic. Under the premise of correct training, if you cannot achieve significant growth, don't hesitate to increase your protein intake.

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4. Your body can only digest quantitative protein per meal

For a long time, the idea that the body cannot process more than 30 grams of protein per meal is deeply rooted in people's hearts. In fact, this is nonsense. Do you think Arnold Schwarzenegger can grow into that by taking 30 grams of protein every three hours? Sample? 30 grams of protein is equivalent to the amount of 4 to 5 ounces of chicken.

Think about it carefully, the digestion ability of protein and the amount of portions that the body can handle for each meal are related to the weight and training intensity. The heavier your weight, the more protein you need, the higher your training intensity, and you also need more protein.

In other words, when you need more protein, the more protein your body can digest and absorb. Compared with an adult male weighing 160 pounds, an adult male weighing 200 pounds will generally need more protein, and at the same time, there is more protein that can be "processed" in one meal.

In addition, the digestion ability of protein is also related to the quality of protein you usually consume. When you are a normal person When you take in more protein, your body will be able to digest more protein in each meal.

5. The protein contained in dairy products will promote fat production

This rumor will never disappear. This view believes that dairy proteins - low-fat or skim milk, cheese and yog, will lead to fat production or water storage. However, they are wrong. Dairy products are a good and excellent source of protein. Some studies even point out that eating dairy products with a low-calorie diet can have the chance to induce fat burning.

The misunderstanding of dairy products may be related to cheese. Most cheeses, including skim cheese and skim sliced ​​cheese, contain more sodium, which will have a better chance of water storage.

However, even In this way, this rumor has been overexaggerated because for bodybuilders, they will need more sodium than ordinary people. Sodium can initiate the storage of liver sugar and indirectly support muscle growth - through interaction with potassium ions, it can enable the nutrient exchange mechanism in the cells to achieve the purpose of muscle repair.

In addition, sodium is not as misunderstood as many people misunderstand. It is the culprit of water storage. If you suddenly change the intake of sodium and suddenly increase the intake, then the body's water storage will be an inevitable result. However, if you develop the habit of intake of dairy products and maintain a relatively stable intake of sodium, your body will be accustomed to avoid obvious water storage (edema).

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6. Protein cannot be used as a source of energy by the body

This rumor is related to diet-controlled bodybuilders. Some coaches recommend not to reduce carbohydrate intake, firmly believe that the lack of carbohydrates will lead to the loss of muscle fiber. However, in diet control, During this period, by increasing protein intake, protein will be able to replace muscle fibers as the "fuel" needed by the body.

Whether it is a low-carb or low-calorie diet will cause muscle decomposition, and increasing protein intake will be able to "tempt" the body to use the amino acids contained in the protein intake in diet as energy sources, rather than amino acids in the muscle fibers. The body uses amino acids as energy sources through direct burning and a process called "glycogenesis", where the process of regeneration of glycogen will convert amino acids into glucose or glycogen.

Rumor Terminator: When carbohydrate intake is reduced When increasing your protein intake, you can resist muscle loss.

7. Partially complete protein can promote growth

1 cup of cooked oats can produce 6 grams of protein, a medium-sized bagel has 11 grams of protein, and two cups of cooked pasta can provide 16 grams of protein.

This may be true, but protein species from non-animal are not the best ingredients to initiate or support protein synthesis in the body. The reason is that they are not complete protein, and they do not contain all the necessary things for the body to build muscles. Essential amino acids.

All amino acids on the amino acid list, including essential amino acids, can only be found in animal foods.

Chicken, fish, red meat, milk and eggs are one of the best options because they are the source of complete proteins, and they contain all the amino acids needed for the body to grow

The proteins found in non-animal sources are called partially complete or incomplete proteins. This type of protein lacks essential amino acids that can be constructed in the body suitable for assimilation synthesis environment.

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