Okay, that last point is a little tongue-in-cheek, but genetics will play a role in the amount of muscle mass you can build.<\/p>\n
The food-first<\/em> approach to shakes and supplements<\/h3>\nMost nutritionists and dietitians will tell you that 2g of protein per kilogram of body weight is a generous allowance for athletes looking to build muscle. For most people, 1.4 to 1.7g of protein per kg will do perfectly fine. Even still, we’ll be generous.<\/p>\n
A beginner bodybuilder weighing 80kg gets adequate protein intake from 160 grams of protein daily.<\/p>\n
In real terms, this would be a big bowl of cereal, 500ml skimmed milk, 3 eggs, 2 tins of tuna, and 2 chicken breasts along with 1 scoop of protein powder.<\/p>\n
Split between breakfast, lunch, dinner, and snacks, you’ll see that isn’t that much really.<\/p>\n
I’m a strong advocate in the food first’ approach. In other words, if you can get enough protein from your diet, you don’t need copious amounts of shakes. To put it simply, you need more nutritious calories which you can get from drinking extra fruit juice and milk. Remember, it’s not just the protein that counts, you need extra calories to build muscle too.<\/p>\n
READ ALSO: Build muscle with food – is it only about the protein?<\/a><\/p>\nQ: “I’ve heard the protein contained in manufactured shakes and powders is better for me. Is it more effective than eating chicken, fish and eggs?”<\/h2>\n
A: I can understand where this comes from. Big brand marketing can be powerful.<\/p>\n
Think of the product names like Gold Standard, Xtend, Farm Fed, Isoject and Lean Whey Revolution. They sound hi-tech, right?<\/p>\n
You’ll also come across phrases and slogans like “high bioavailability”, “no cheap fillers” and “100% whey.”<\/p>\n
Certainly, you might end up wondering if good old-fashioned food really makes the cut.<\/p>\n
Bear in mind, the protein you get from natural whole foods works perfectly well. It has done for thousands of years.<\/p>\n
Food retailers tend not to market their products as “premium protein”, “hydrolysed” or “isolates.”<\/p>\n
When it comes to bioavailability, any animal protein can be considered high quality. It contains the full complement of amino acids your body needs to build muscle.<\/p>\n
Things can get quite expensive when you start eating healthy, nutritious meals then slugging protein shake after protein shake.<\/p>\n
Remember, more isn’t necessarily better.<\/p>\n
Want to know the least expensive protein powder available?<\/p>\n
Skimmed milk powder. You’ll find it in the supermarket aisles next to the UHT and other long term milk.<\/p>\n
Not only is it a source of high quality, bioavailable protein, but it’s also designed by nature to be perfectly nutritious.<\/p>\n
Add a few tablespoons to a glass of milk to supercharge the protein content. Or add a couple to the protein shake itself if you still choose to use them.<\/p>\n
READ ALSO: https:\/\/paulstokes.com.au\/5-tips-for-choosing-a-protein-powder\/<\/a><\/p>\nQ: “I see ads all the time at the gym and in magazines. There’s lots of jargon like bioavailability and protein digestibility. Are these products better?”<\/h2>\n
A: If your diet is already nutritious and well balanced, you won’t get any further benefit from these protein shakes.<\/p>\n
Unless you have certain digestive tract issues or diseases, you generally don’t need to worry about how your body digests protein from food.<\/p>\n
These terms are more of an issue in malnourished people. For example, in developing countries where protein intake (and food intake overall) are chronically low. However, in the Western world, we tend to have many more cases of excess rather than deficiency.<\/p>\n
Q: “I get busy and I always seem to be rushing around. Instead of eating cereal in the morning, I’ve started drinking a protein shake for breakfast. Is that alright for me?”<\/h2>\n
A: If you’re training hard and want great performance and results from your gym sessions, your body needs a solid base of carbohydrate throughout the day to fuel activity.<\/p>\n
Yes, we need protein to build muscle as well as perform its many other functions within the body. However, too much protein affects our appetite and can lead us to reduce the amount of carbohydrate we eat.<\/p>\n
Consider your bowl of breakfast cereal and milk. You’ll probably be getting at least 60g of good quality carbohydrates to fuel your muscles.<\/p>\n
On the other hand, your protein shake may only contain as little as 4g of carbohydrate.<\/p>\n
Your protein shakes don’t really help count towards your carb intake. You might end up feeling you fatigue quicker as your glycogen levels and fuel stores aren’t what they should be.<\/p>\n
Additionally, we need to consider fibre along with other micronutrients you might be getting from your cereal.<\/p>\n
Breakfast cereal can be a great source of these, especially if you throw in a piece of fruit like a banana.<\/p>\n
If you can, find ways to manage your schedule so you can have a proper breakfast.<\/p>\n
You’re committed to your training and you want results, commit to your nutrition just as passionately.<\/p>\n
Aim for whole foods and fuel your muscles properly for the day ahead.<\/p>\n
Sure, on crazy busy days the protein shake can be a great plan B. But where you can, keep the breakfast cereal as part of your daily meal plan.<\/p>\n
https:\/\/paulstokes.com.au\/is-breakfast-cereal-and-milk-healthy-what-about-the-nutrition-calories\/<\/a><\/p>\nQ: “At work, we eat lunch and dinner from a buffet selection. I find I don’t eat that much of the protein choices that are put out. I’m thinking I should be supplementing with a protein shake but money is tight. Is there a way I can make my own?”<\/h2>\n
A: Here’s my favourite version of what I call a ‘high-energy shake’. I use my nutribullet but you could use whatever you have, even a protein shaker would do.<\/p>\n
Q: “I’ve heard the protein contained in manufactured shakes and powders is better for me. Is it more effective than eating chicken, fish and eggs?”<\/h2>\n
A: I can understand where this comes from. Big brand marketing can be powerful.<\/p>\n
Think of the product names like Gold Standard, Xtend, Farm Fed, Isoject and Lean Whey Revolution. They sound hi-tech, right?<\/p>\n
You’ll also come across phrases and slogans like “high bioavailability”, “no cheap fillers” and “100% whey.”<\/p>\n
Certainly, you might end up wondering if good old-fashioned food really makes the cut.<\/p>\n
Bear in mind, the protein you get from natural whole foods works perfectly well. It has done for thousands of years.<\/p>\n
Food retailers tend not to market their products as “premium protein”, “hydrolysed” or “isolates.”<\/p>\n
When it comes to bioavailability, any animal protein can be considered high quality. It contains the full complement of amino acids your body needs to build muscle.<\/p>\n
Things can get quite expensive when you start eating healthy, nutritious meals then slugging protein shake after protein shake.<\/p>\n
Remember, more isn’t necessarily better.<\/p>\n
Want to know the least expensive protein powder available?<\/p>\n
Skimmed milk powder. You’ll find it in the supermarket aisles next to the UHT and other long term milk.<\/p>\n
Not only is it a source of high quality, bioavailable protein, but it’s also designed by nature to be perfectly nutritious.<\/p>\n
Add a few tablespoons to a glass of milk to supercharge the protein content. Or add a couple to the protein shake itself if you still choose to use them.<\/p>\n
READ ALSO: https:\/\/paulstokes.com.au\/5-tips-for-choosing-a-protein-powder\/<\/a><\/p>\n A: If your diet is already nutritious and well balanced, you won’t get any further benefit from these protein shakes.<\/p>\n Unless you have certain digestive tract issues or diseases, you generally don’t need to worry about how your body digests protein from food.<\/p>\n These terms are more of an issue in malnourished people. For example, in developing countries where protein intake (and food intake overall) are chronically low. However, in the Western world, we tend to have many more cases of excess rather than deficiency.<\/p>\n A: If you’re training hard and want great performance and results from your gym sessions, your body needs a solid base of carbohydrate throughout the day to fuel activity.<\/p>\n Yes, we need protein to build muscle as well as perform its many other functions within the body. However, too much protein affects our appetite and can lead us to reduce the amount of carbohydrate we eat.<\/p>\n Consider your bowl of breakfast cereal and milk. You’ll probably be getting at least 60g of good quality carbohydrates to fuel your muscles.<\/p>\n On the other hand, your protein shake may only contain as little as 4g of carbohydrate.<\/p>\n Your protein shakes don’t really help count towards your carb intake. You might end up feeling you fatigue quicker as your glycogen levels and fuel stores aren’t what they should be.<\/p>\n Additionally, we need to consider fibre along with other micronutrients you might be getting from your cereal.<\/p>\n Breakfast cereal can be a great source of these, especially if you throw in a piece of fruit like a banana.<\/p>\n If you can, find ways to manage your schedule so you can have a proper breakfast.<\/p>\n You’re committed to your training and you want results, commit to your nutrition just as passionately.<\/p>\n Aim for whole foods and fuel your muscles properly for the day ahead.<\/p>\n Sure, on crazy busy days the protein shake can be a great plan B. But where you can, keep the breakfast cereal as part of your daily meal plan.<\/p>\n https:\/\/paulstokes.com.au\/is-breakfast-cereal-and-milk-healthy-what-about-the-nutrition-calories\/<\/a><\/p>\n A: Here’s my favourite version of what I call a ‘high-energy shake’. I use my nutribullet but you could use whatever you have, even a protein shaker would do.<\/p>\nQ: “I see ads all the time at the gym and in magazines. There’s lots of jargon like bioavailability and protein digestibility. Are these products better?”<\/h2>\n
Q: “I get busy and I always seem to be rushing around. Instead of eating cereal in the morning, I’ve started drinking a protein shake for breakfast. Is that alright for me?”<\/h2>\n
Q: “At work, we eat lunch and dinner from a buffet selection. I find I don’t eat that much of the protein choices that are put out. I’m thinking I should be supplementing with a protein shake but money is tight. Is there a way I can make my own?”<\/h2>\n
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