Muscle milk.Pro Complex.
Whey Isolate.
They are all protein-loaded supplements, promoted to make you look like the big muscly man you inspire to be (I personally think it's overrated). Are they really necessary?
First of all, most Americans meet their protein needs without having to take supplements-even those who work out daily or are competitive athletes.There is controversy over how much protein is actually needed and if protein supplements can really transform you into a lean, mean, muscly machine. You need protein to build muscles, but how much each person needs is different. You also need a high dose of exercise and TOTAL calorie intake to support this high demand. If you don't get enough non-protein calories (mainly from carbs) your body will eventually break down your muscle to use it for energy. Oh, and you can't STORE protein! It needs to be continually replaced.
You're genetics will only take you so far, even if you are working out for hours a day & drinking buckets of protein.
For an athletic male (endurance and strength trained), you need per day:
1.2 grams protein/kg weight-1.7 grams protein/kg weight
Let's use an example of a 200# man.
kg body weight is found by taking the weight in pounds and dividing it by 2.2
200 # man/2.2= 90.9 kg
90.9 x 1.2=109...90.9x1.7=154
1.2 gm/kg-1.7 gm/kg = 109-154 grams Protein Per Day
I RECOMMEND TO STICK TO THE LOWER END OF THIS RANGE. The average man who works out 1-2 hours a day will not need the upper range of protein..its too much! Besides putting a strain on your kidneys and liver, there are other risks associated with consuming too much protein, such as kidney stones (ouch) and osteoperosis (inhibits calcium absorption).
Back to the supplements...
You can meet your protein needs WITHOUT expensive powders and supplements, I promise you! Most people easily meet their protein needs without even trying.The key is to make sure you consume protein of 'High Biological Value' (quality protein with complete amino acids), along with a mix of beans, lentils, and nuts.
Examples of high Biologically Value proteins:
Meat, Fish, Poultry (including
eggs).
MFP...remember it!
Just to give you an idea of how much protein you are getting from MFP:
3 ounce serving of MFP generally equals 21 grams of protein.
Picture the size of a deck of cards.
A little bit bigger (4 ounces)=28 grams.
-Have an egg omelet (2 whole eggs, 2 egg whites) with breakfast and you've already had 28 grams of protein.
-Have a 4 ounce serving of MFP at lunch and dinner and you already have 84 grams of protein per day!!
-Have an 8 oz glass of low-fat/skim milk with each meal..you are already up to 108 grams a day.
You wanna consume very lean to lean MFP's to avoid overeating the saturated fats.
Examples (there's lots!):
White chicken or turkey meat, no skin; Cornish hen, no skin
Beef: USDA Select or Choice grades of lean meat trimmed of fat- Round, Sirloin, Flank Steak, Tenderloin;
Roast (rib, chuck, rump); Steak (T-bone, porterhouse, cubed); Ground Round
Lean pork (fresh ham, Canadian bacon (low salt if u can get)
Fresh or frozen cod, flounder, haddock, halibut, trout, lox, tuna fresh or canned in water, salmon, sardines
Lamb: roast, chop, or leg
Veal: Lean chop, roast
Clams, crab, lobster, scallops, shrimp
Duck or phesant (well drained of fat) no skin, venison, buffalo, ostrich (yes, thats right)
Processed meat (low salt) with 1 gram of fat or less per ounce (deli ham, chipped beef, turkey)
Eggs. egg whites, egg substitutes
Vegetarian? You can still get a hefty dose of protein in your diet:
7 grams protein=
- 1/2 cup beans, peas, lentils (cooked)
- 1/4 cup 4-5% fat cottage cheese
- 2 tbsp grated parmesan cheese
- 1 ounce Mozzerella
- 1/4 cup Ricotta
- 1/4 cup tempeh
- 4 ounce Tofu (1/2 cup)
- 1 tbsp Peanut Butter (get the natural kind!)
- 1 ounce Processed cheese- american, cheddar, monterey jack, swiss (want to limit in diet)
You'll want to substitute MFP servings for beans, tofu, peanut butter, and lentils.
BOTTOM LINE:
If you are going to be working out A LOT and want to build muscles, you need to not only work out a lot, but make sure you are getting adequate non-protein calories (such as carbohydrates)& protein calories. No need to overdue it though!!
