Do you really need protein supplements?

Protein powder is gaining popularity as a nutritional supplement. But should you take it or not? Know these facts before you decide

Kumar follows no-supplement bodybuilding diet.

What are protein supplements? 

• Protein supplements contain different types of protein in varying amounts. They may include milk, whey, casein, egg, soy and rice. Bodybuilders, athletes, gym enthusiasts and dieters take them to meet daily protein intake requirements. Whey protein is one of the most commonly used protein supplement because it is a complete and balanced protein source. 

Benefits of whey protein

• Whey contains all the nine amino acids necessary for human dietary needs.
• They are usually “grab and go”, a convenient source of high-quality protein.
• High-quality whey contains 20 to 30 gram of protein per serving.
• Proper protein timing is essential to maximising muscle gains. Supplements provide you with the ability to have a fast digesting protein meal whenever you need it. 

Are they safe?

• Although most protein supplements are not harmful, I insist that any protein supplement should be taken under medical supervision to avoid future complications.

What if they are consumed in excess?

• Additional protein is deaminated (the nitrogen is removed) and stored as fat.
• Our kidneys are forced to work harder to expel urea. This could lead to kidney problems.

How much protein do you need daily?

• According to United States Department of Agriculture (USDA)’s RDA for protein, you should take in 0.8 grams of protein per kg of your bodyweight in a day.
• If you are doing strength training, you can take up to 1.5 grams of protein per kg of your bodyweight in a day.

Do you really need protein supplements?

• If you can’t get adequate amounts of protein from your regular diet, you can take supplements to fulfill your daily protein requirements.
• As long as you fulfill your daily protein requirement from your regular diet, you don’t need any protein supplement to build muscles.

AN INSPIRATIONAL STORY

Kumar Handa, an Amdavadi fitness enthusiast, has transformed his body in just 10 months without depending on protein supplements. He follows the ‘No-Supplements’ body-building diet. Kumar consumes protein-rich food and gets enough protein from different sources every few hours. 

HIS FOOD PLAN

• Breakfast: Paratha and Milk
• Snack: Beet and Cucumber salad and Cheese
• Lunch: Green Vegetables Sabji, 3 Roti, Curd, Dal, Rice
• Tea
• Snack: Rajma / chana / mixed sprouts
• Pre workout: Banana shake
• Post workout (dinner): Egg whites with low fat paneer

HIS WORKOUT

• 15-min cardio, 60-min weight training, 5-day/week

HIS LIFESTYLE

• Active throughout the day
• Sleep 7-8 hours
• No naps in the afternoon
• Eats non-vegetarian food once in a week or fortnight when he eats out.

Original Source: http://www.ahmedabadmirror.com/article/3/2013080320130803021251137db364e22/Do-you-really-need-protein-supplements.html

How to Get Lean Muscle - Lifting Heavy Weights VS Lifting Light Weights

by Cheng Kee

If you're new to building lean muscle, you usually have a choice between two different kinds of weights: heavy weights and light weights. Light weights are obviously easier to lift and as a result, you can lift them for a longer period, but many professional body builders say that lifting heavy weights is the only way to build lean muscle. This article will discuss the difference and which weight you need to lift if you want to build lean muscle.

Lifting light weights is typically only useful for one thing: burning calories. Say you lifted a light weight 20 times and you could lift a weight twice the mass of the light one 10 times, you would not build muscle by lifting the lighter one. To better explain it, use logic to show why it makes sense. If you lift a pencil 1,000,000 times a day you might be doing the same amount of work as lifting a 10 kg weight 10 times a day. However, doing the same amount of work does not equate to the same results.

You aren't putting any pressure on your muscles by lifting a pencil 1,000,000 times a day, while lifting a 10 kg weight 10 times a day would require more muscular focus as you're lifting. Lifting heavy weights helps you build lean muscle, but you have to lift them for a considerable amount of repetitions. What do you think would build more lean muscle? lifting 20 kgs once or 5 kgs 4 times? It's the latter, since your muscle has to be focused for longer.

So how about when you have a muscle building program and it tells you to follow a strict lifting schedule, like 3 sets of 15 reps. Should you opt for lifting a heavy weight and failing to finish the sets or using a lighter weight, finishing the sets but not really putting your muscles under any major strain? In this case, it's better to lift with heavier weights to push your muscles to failure. You shouldn't be bound by how many sets or reps you do. You should listen to your body for which weight it reacts to better. Having said that, don't lift an outrageously heavy weight. If you want to build muscle, lift a heavy weight many times.

Original Source: http://goarticles.com/article/How-to-Get-Lean-Muscle-Lifting-Heavy-Weights-VS-Lifting-Light-Weights/1352675/

Gain Muscle Mass Naturally

Muscle is hot...Drugs or not! thus if you're fascinated by adding some real muscle to your body, you are most likely conjointly fascinated by learning the simplest thanks to gain muscle mass naturally. The solution to the current question is targeted on a pair of basic parts...with some of further factors to help within the method. Here is what you wish to grasp to realize that goal.

First as you're most likely aware, so as to achieve muscle mass naturally you wish to perform some sort of resistance coaching. Here ar of few of the necessary things to stay in mind associated with your coaching are:

• Intensity of exercise - Work to muscle failure/fatigue
• Duration of exercise - one to one ½ hours soap
• Type of exercise - resistance AND cardio
• Frequency of exercise - four to six days every week
• Using correct kind and technique once exertion - "follow the golden rules" 

To gain muscle mass naturally you wish to perform your workouts employing a high level of intensity doing the proper sort of exercise in conjunction with the correct length. (Several hours within the athletic facility is harmful to muscle growth.) The frequency, at that you perform your exercising, likewise as applying correct kind and technique, includes a direct impact to the success of achieving your goal. (Something to remember: you cannot train sort of a body builder and expect to appear sort of a body builder. There ar too several belongings you do not see that facilitate that person reach his physique...one of biggest ones being medication.)

The second element of your plan to gain muscle mass naturally depends heavily on your consumption habits. the problems associated with consumption that impact your efforts are:

• Amount of food - range of calories
• Type of food - (20% - twenty fifth supermolecule, sixty fifth sensible carbs, 100 percent - V-day healthy fats)
• Time frames at that you eat - half dozen tiny meals each a pair of ½ to three hours
• Drink Water - one gallon or a lot of every day

A certain range of calories are required to not solely maintain the energy needs of your body however conjointly keep feeding the body with the proper sort of food to permit the muscles to create. additionally, there are specific time frames at that you wish to fuel the system likewise. (A fast note here is that though supermolecule is very necessary within the method to achieve muscle mass naturally, contrary to well-liked belief, supermolecule doesn't build muscle...one of it's most significant functions is to assist repair the muscle when it gets bust down throughout Associate in Nursing intense resistance coaching exercising.

Combine these fundamentals with enough quantity of sleep, (a minimum of seven hours recommended), and a commitment to reaching your goal (NEVER provide UP). try this and you'll realize the fastest success in achieving your need to achieve muscle mass naturally. Plus, can be} cool with the new muscle mass you currently wear your body and every one the ladies will suppose you are hot!

Original Source: http://goarticles.com/article/The-Best-and-Quickest-Thanks-to-Gain-Muscle-Mass-Naturally/7626938/