What are the effects and doses of Prots?
I have decided to buy protein for the first time, and I would like to know what its effects are on the body? The salesperson told me that this one made a mass gain.
My goal is to gain mass of course but in terms of muscle and not in terms of fat! And I want to lose the belly. I do about 30 minutes of weight training at home: Abdo, Traction, Pump, Weight lifting on each arm because I cannot afford to go to the gym.
On the other hand at the level of the dose, he says 300ml of milk for 6 tablespoons of powder, I find its enormous given that when it comes to 4 tablespoons it starts to make grumos …
(I am 23 years old, 70kg for 1.80m)
Did you have any advice for a novice? Thank you!
Sorry if the topic has already been created!
For info, doc. of sports medicine
Recommended intakes for athletes and physical activity practitioners
It is difficult to establish recommended protein intakes. These are dependent on many factors such as the level and type of physical activity, age, hydration, energy intake and water status.
The recommended intakes are:
• In leisure-time physical activity practitioners, little different from those in the general population. They are of the order of 0.8 to 1.1 g / Kg / day and are covered by 1 to 2 daily portions of meat, eggs or fishery products, which represents 8 to 12% of the intake. daily energies. The increase in the level of practice can, however, justify contributions equivalent to those of athletes.
• In endurance disciplines, requirements are of the order of 1 to 1.2 g / Kg / day, which can rise to 1.4 g / Kg / day in high-level athletes. In practice, two protein rations (meat products, fishery products, eggs, etc.) each training day are sufficient to reach this quantity as part of a diversified diet.
• In strength disciplines, these protein requirements are 1.3 to 1.5 g / Kg / day. They are slightly increased in the context of a search for muscle mass gain of up to 2 g / kg / day or even 2.5 g / kg / day according to the authors. This concretely represents a protein intake at each meal, possibly reinforced by a protein snack in recovery from training sessions.
Did you know ?
Increasing protein intake beyond 2.5 g / kg / day is of no particular nutritional interest even in the context of developing muscle mass. There does indeed seem to be a limit beyond which the proteins ingested in excess are oxidized and therefore degraded. There is therefore no proportional relationship between protein intake and muscle mass gain.
Consumption habits in bodybuilding sports are generally much greater than these needs without any particular benefit. Fans of shakers made from raw egg white or protein powder are exposed to an excessive, unsuitable and dangerous intake (especially since the digestibility of raw egg proteins remains difficult).
humm indeed the doses are weird and your salesman does not seem very talented
Whey is indeed for muscle gain (80 to 90% protein) no risk of gaining fat (unless in fact it sold you a gainer)
What’s the brand of your whey? (Don’t tell me eafit for pity 3_3 ‘) On the
other hand, given your training, I don’t think that it will be very useful to you … moreover for a faster assimilation it is better to take it with water
Yes, because with milk = casein = slow protein …
While with water, within 30 minutes, it is assimilated