Supplement your Frame
Do you even need protein supplements review
Many protein supplement reviews will go over the same benefits versus costs of your protein. But we have to ask a more fundamental question.
Do you even need protein supplements? Mostly, you should be actively denying yourself protein! Really.
I know so many different people who train with me who partake. And, seriously-speaking, most should not even waste their money! Because, there are some qualifying features of the protein lovers and supplement drinkers.
1. Your goals matter
2. Your efficacy with eating patterns
3. Your budget
These are some of the delineating factors. But there are quite a few more as we’ll learn in the course.
For now, understand that you’re not the only one. My trainees: men and women, old and young, hard and softcore seemingly want to take down protein supplements alike. So let’s break it down.
– Do you need protein supplements/ reviews
– How to choose protein supplements
– Which protein supplements should you use
– Protein supplement usage for women/men/athletes
Protein, ratios and thin Pockets
Adjust your protein ratios first!
This is a simple rule. It safeguards against dieting as we never automatically look to reduce protein. Wehn protein ratios are low (10%-15%) they’re really just at normalized – non-workout – levels.
Furthermore, the range at which we adjust is relatively small – a 20 point threshold – low:15% to high %35.
Now, consider the cost of supplementing proteins if you decide to go with powders.
Each supplement will ADD to your weekly shopping budget obviously, but you should realize the cost-to-benefit of high quality proteins.
Last, know there are multiple types of protein. We measure their density in “SCOOPS.” Yet, they all have a similar gram density of protein.
Resources & Printables
Learn to create a diverse meal without supplements
Master protein powder Review
Protein powders dominate the landscape of supplements.
Let’s build a smart protein powder review which covers all of the bases you’ll see inside Whole Foods, on bodybuilding.com and inside the drugstore where these powders sell.
Clearly, there are dozens of powder manufactures. There are scores of protein supplement brands and usages. And there exist many types of blends.
And, there are about ten types of protein powders.
- Cricket (not covered here)
- Bone broth
- Probably more
Upon figuring out which type you need, you’ll have to figure out the amount. Mostly, you will find 7 grams of protein per 15 grams of powder. Still, the scoop sizes WILL differ.
After that, we have to figure out the blending. This confers a more digestible solution in the way of certain mixes.
Choose a supplement that tastes great to you and is essentially organic as possible and from a quality Brand.
- NOW Sports
- Optimum Nutrition
- Pure Protein
These are my favorites – brands I have purchased wholesale protein from and do trust.
Ultimately though, if you don’t NEED protein and haven’t thought about eating whole foods for your protein, taking supplements is a moot point. You gotta go back and eat whole meals.
When are you taking your protein Supplements?
Before or After – protein supplementation brackets your workout like the peel of a fruit.
In reality, we must remember that this debate is best left answered by science.
According to one study from 2017, “Pre- versus post-exercise protein intake has similar effects on muscular adaptations” (1), the is NO DIFFERENCE. You should not be surprised.
You body doesn’t care when you metabolize your food. The net calories you put in mean the most. Not when those net calories yeild a return.
Our bodies treat protein supplements like gasoline and fuel the system as long as there is some of the substrate available.
Your car (non-Tesla drivers et al.) doesn’t care WHEN you gas her up. It doesn’t burn better (significantly) in the morning than the night with regards to gas.
You body metabolizes all the protein you give it.
We CREATE the deficit by lifting hard and heavy, or hard and intensely. That’s it.
Still, you could draw upon some smart reasons to take protein both for before, and for after. Still, as athletes, exercisers, badasses and the rest of the ilk, we defer to HABITS.
Assist your habits. For example, we almost always eat AFTER any workout. So, maybe it’s best to get your protein in then.
Yet, id your workout is early in the day, maybe your protein supplements are your pre-workout too, or maybe a snack.
What's inside your protein Bucket?
The best rule of thumb for supplements, inside protein supplements, is: don’t eat what you can’t pronounce.
That advice is a little suspect though.
After all, there are plenty of compounds worth their weight which are unpronounceable.
Still, a better rule might be:
-Look for short ingredient lists.
-Check for inorganic compounds
Some organic compounds that exist on the back of lots of powders include
- -Xanthan Gum
- – Creatine
- -Amino Acids
All of which are organic molecules. Let’s take a look at several types of protein. We’ll flip them around and hunt for inorganic compounds.