We have all seen it so many times before, the regular people hit the gym 5-7 days a week, morning and night just trying to bulk up. They digest a 100 vitamin supplements and divulge into gallons of protein shakes, but are protein powders just a gimmick or do they really help build muscle and size? Are protein bars really a healthy alternative when bulking up, or are they just another scam?
You should gain enough nutritional values from your meals; however you would need to eat 5-6 small meals a day (when I say small I don't mean "snack", think small for a body-builder meal) to gain the right nutrients. With most people this simply isn't practical, for me I try my hardest to fit in the necessary meals but with such a hectic lifestyle I often find it hard, and like everyone I'm only human so sometimes I fall off the straight and narrow and divulge into an alternative snack (you can't say you don't do it!), this is why I use supplements to get the necessary nutrients in my body daily.
So now we know why Protein Supplements are useful and why people have them (like myself, I have them as an alternative to regular meals, there's no way I'll get a meal in with my lifestyle) but how much protein should we have and why? The intake of protein is important you need to consume 40-60 grams per meal, whether that is through the typical means of meat, fish and poultry or via the alternative protein shakes. Protein promotes the red blood cells, enhances the immune system and in turn helps with the recovery of the muscles after a workout at the gym. So if you want to improve muscle growth and size you need to correct amount of protein, but you also need a balanced diet to gain vital vitamins and minerals to assist muscle recovery. I attempt to split my shakes around my day and training, I will attempt to have anything between 60%-80% meals and the rest protein shakes throughout the day. I feel there are 3-4 key times to have a shake and they are as follows (I will list them from the most important first):-
- Just before bed! - I attempt to have a shake before I get to sleep. While you're sleeping your body is recovering from training but receiving no nutrients from food. A normal night's sleep is anywhere between 6-8 hours. Try and go without food that long while you're awake.
- Getting out of bed - You did have a shake before sleep but your body would have used the protein nutrients from that by now, get a protein rich breakfast down you.
- Training Periods - I have a shake just before and after a workout session. The body is just about to go for intense training where the muscles will rip through weight lifting, your body needs the correct nutrients for that imagine going to battle without protection. Immediately after is important too, your body has just had an intense training session and the nutrients are minimal, just like a battery you need to be recharged for recovery.
It's easy to think you need to attend the gym daily to burn of fat and build muscle but your body needs a rest sometimes too, you don't need to work on muscles day in day out. As for most of us, life is far to hectic to fit it in that regularly. I attempt to train 3-5 times a week but I would say 3 times at the gym is adequate, but don't just cancel out cardio while you are there. I would only take 3 shakes in the day if I wasn't training, I would just miss out the one after a training session cause I don't feel my body requires is.
It's also good to plan ahead, "failing to plan is planning to fail" a scheduled eating and training regime is vital. Prepare meals the night before work, or get up extra early to prepare for your meals in the day ahead. However don't keep the schedule constant, make sure you eat a variety of foods and alter your training methods to prevent boredom while keeping the balance of vital protein, vitamins and minerals. Measure and see the positive response your body has from new food and training. The balance of work-out and recovery is vital for continuous muscle growth and the correct diet along with this is key to keep off the fat and build upon muscle, even when you take a day off the gym.
These simple steps are just the surface or weights training, I'm no expert and I have only just started my training regime but over the last 12 weeks I have seen a massive change in my body. If you dedicate time and effort to a balanced diet containing all your vital nutrients and eat at regular intervals you will see the effects, it's easy to miss the key meals you need so remember protein shakes are a great meal replacement. Parallel to your diet you need to get your training right, you will see your body develop lean muscle and see progress to a much better body shape if you follow the right schedule; everyone is different so make sure you train to your requirements.
Protein shakes are a great aid to get the protein and calories needed. There is a vast array of whey protein and protein bars out there but what protein powders to choose from and for what results is a totally separate article. Just remember this, build upon your knowledge while training and go to the best protein supplements shop for the best body-building supplements. Begin to implement what you learn into your dietary and training plans to achieve the target of going from weak skinny guy to muscles like a bodybuilder. You will be astonished of the effect supplements have and the progress you have over such a short period of time.
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