When you start your fitness program, regardless of your goal, you will have to imbibe a lot of information about the can dos and can’t dos to achieve the goals. However, there also exists a lot of misinformation when it comes to workouts and fitness. Here we discuss the top 3 nutrition myths related to use of supplements.
The more proteins you consume the better you gain mass
Proteins are imperative in muscle recovery and muscle development, and if your workouts are intense with heavy weights then whey proteins and other supplements are mandatory, at least for the muscles to repair and prevent injury. Amino acids, the building blocks of protein, are responsible for building the muscles.
However, the problem arises to the question, “How much whey protein should I take”. Different people have different answers to this question. Some would advise you to take one gram per kilogram of your bodyweight, whereas others would advise you to take two grams or even more. Then again, there are people who will tell you to consume eggs and meat all day long.
As per one study, if you workout intensely, the maximum protein that your body needs is 1.65 grams per kilogram of your body weight. The important thing to remember here is that the protein intake should be spread throughout the day. You can consume a protein shake before bedtime, after you wake up (pre workout), post workout, and during meals. You shouldn’t be overly conscious about the protein intake, just focus on healthy foods.
Daily meals are less important than protein intake
Following the previous point, people give more prominence to protein intake than the food they eat. Ideally, the daily protein intake should be evenly distributed, basically 30-40gms of proteins in each of the three meals. This has a positive impact on muscle protein synthesis. As an example, the 90 gms of proteins that you spread across three meals (30 gms per meal) is more effective than the 120 gms that you consume at one instant. Apart from proteins, the body also needs it energy source, carbs, and other vitamins and minerals to make it stronger. As we mentioned in the previous point, calculate the amount of protein that you need on a daily basis and divide it by three, and make sure you get the required amount from each meal. This is a rough calculation as you can consume more after a workout, and a small amount before you go to sleep. A trainer or nutritionist at Talwalkars will be able to chart out a proper protein intake plan for you based on your gender, age, and size.
The creatine conundrum
Creatine has always been a contentious topic for those looking to buy supplements. Some say that it has to be consumed in huge amounts, as written in its box, whereas others say that can lead to a lot of side effects. For average people who are not looking to participate in any competition 3-5 grams of creatine every day is sufficient, and within a month you may witness the benefits of this super supplement.