January 29, 2020 8 min read
If you’re concerned about your fitness and nutrition, you know that protein supplementation is probably necessary to help you reach your ultimate goal, whether it is to bulk up or slim down. But, with so many brands and kinds on the market, it can be nearly impossible to knowwhich protein powder to buy and when to consume it for the best possible results. Today, we’re going over everything there is to know about integrating protein powder into your routine so you get started on the right foot.
Protein powder is a dietary supplement that helps you feed your body more protein—as well as many additional vitamins, minerals, and amino acids—without having to consume the sugar, fat, and calories that you’d get when eating the same amount of protein in food. Proteins are the building blocks for building hair, collagen, and muscle, and experts say you need plenty of it if you want to increase muscle mass or lose weight.
While the most common way to use protein powder is to mix it with milk, water, yogurt, or another base to create a protein shake, some people get their extra boost of protein by baking the powder into pancakes and baked goods. You can also integrate your favorite flavored or plain protein powder into oatmeal, edible cookie dough, dips,and even pizza to help increase the food’s nutritional value and boost your daily protein intake.
Studies continue to show that athletes, young people, and adults need more protein than once thought. The current recommended dietary allowance (RDA) for protein in adults is 0.8 grams per kilogram of body weight (0.35 grams per pound). That translates to about 10 percent of your daily calories from protein. However, the experts agree that many people shouldconsume closer to 35 percent protein in a day, especially those looking to lose weight or gain muscle. In fact, the American College of Sports Medicine recommends that athletes eat up to1.7 grams of protein per kilogram of body weight (up to 0.8 grams per pound).
To calculate how much protein your body needs, take your weight in pounds and divide by 2.2 to get your weight in kilograms. Multiply your weight by the number of grams you need per day. For example, if you weigh 150 pounds and want to shoot for 1.7 grams of protein per day, take 150 divided by 2.2 and you get 68 kilograms. Multiply that by 1.7 and you get 115.6. That’s how many grams of protein you should be aiming to consume each day. Remember, not everyone needs that much protein, and many people need more, so make sure you’re taking your personal goals into account.
As you already know, protein is vital for building muscle and keeping you full when you’re eating clean, which means that it can help people achieve a wide variety of health and wellness goals. Some of the most common reasons to drink protein shakes include:
When researching protein products, you’ll come across a seemingly endless number of types lining the shelves. Words likewhey, casein,andisolate can feel intimidating if you’re not already schooled on what these kinds of proteins can do. Though their benefits and uses are hotly debated, each of them has some benefit for a specific fitness goal.
Now for one of the most hotly debated questions in nutrition:When is the best time to drink a protein shake?The real answer is that it sort of depends on how your body handles the whole digestion process and what you’re looking to get out of your shake.
As you can see, there are many different ways and times to consume protein powder. The key to a good protein supplementation strategy is to determine what works for you, your body, and your exercise goals. While some trial and error is necessary to find the perfect solution over time, you can certainly develop a great nutrition plan by evaluating your personal needs and goals before you select a product or schedule. At Hi-Tech Supplements, we’re more than happy to help you with this every step of the way.
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