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Why protein supplements are not necessary if you want a muscular body

2022-06-20 09:57:38Lifestyle SHKRUAR NGA REDAKSIA VOX
Why protein supplements are not necessary if you want a muscular body
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Consumption of protein supplements has become more common nowadays. Used to increase muscle mass and improve performance. But are they necessary?

Protein supplements used to be exclusively for bodybuilder athletes, while today it has become a trend among young people, turning it into a multi-billion dollar industry. And apparently the pace is unlikely to slow down.

Like any product on the market, there are quality and other supplements that leave much to be desired. Some are natural and some are done in labs, some offer benefits to the body and others have horrible side effects.

However in this article we will not talk about the types of supplements, but about whether, the body can achieve the desired muscle mass without them? What is the difference between using supplements and trying to build muscle naturally?  

To begin with, regardless of what others tell you, you need to know that in order to gain muscle mass you need to subject your muscles to a certain amount of stress systematically. Basically, you need to do some micro-muscle rupture.

That is, to strain it until you feel that "burning" that everyone complains about.  

If you do not, you will find it extremely difficult to gain muscle mass.

This is what we learned from a brief conversation with fitness trainer Marlind Manushi.

Without getting involved in the vortex of the latest trends, thanks to the sports culture acquired since childhood, Marlindi is one of the few young people who has built "bio muscles".

As a professional trainer he knows that regular exercise and proper nutrition are enough.

" It's enough to train smartly and improve nutrition," he says, and anything is possible.

But Marlindi is not completely against the use, he admits that he himself has consumed for a very short time. But emphasizes that they should be accompanied by a healthy diet.

" Supplements can not replace food, they just give a hand to the body "

But what is the right exercise and what diet should we follow?

Among the best foods for a good protein supply are:

Legumes (soy is one of the most widely used in various formats), nuts, eggs, meat, fish, milk and its derivatives j.

According to Marlind there are some techniques that must be followed to achieve good results.

" Follow a plan, target specific muscle groups at different times and you will start building muscle properly, without feeling the effects of fatigue. "If you make a mistake at this point you will constantly feel tired, or worse still you will do serious injuries."

"First of all, to build muscle mass, the whole body must be strong. "The more strength you have, the more muscle . "

The trainer teaches us that the best exercises for this purpose are squat, bench press and deadlifts, gradually increasing the weight.

" Do not do more repetitions," he says, but "add weight little by little."

As the force increases you will seek to increase the frequency yourself. "Gradually increase the weight, repetition and frequency and you will see spectacular results."

How often should we train and when do the first results start to be seen?

At least 3 times a week. With the naked eye the results can be seen several weeks to several months after the start of the program t.

experiment

With the help of Dr. Stuart Gray from the University of Glasgow, the BBC program "Trust me, I am a doctor", conducted an experiment to assess whether this is true.

The experiment focused on milk whey protein, which is the substance that has the highest quality protein, contains all the essential amino acids and is often used by athletes.

The experiment involved 24 volunteers aged 20 to 67 years and was placed on an eight-week weight-lifting program. Half of them got protein and the other half just a placebo.

Participants trained three times a week for eight weeks. The weights they lifted were 65% of the maximum each person could lift, gradually increasing to 85% during the exercise program.

After each session, they consumed a drink containing 20 grams of protein, or 20 grams of maltodextrin (a carbohydrate that acted as a placebo).

At the end of eight weeks, all participants gained strength. On average:

Lifting capacity increased by an average of 33%

Knee strength increased by 31%

Lean mass increased by 1%

Thigh muscles increased by 4%

However, there was no difference between the group that received the protein and those that received the placebo.

What does this mean? Taking protein supplements had no effect on muscle strength and growth.

In a period of about four hours, our body can use only 20 - 30 grams of protein, depending on the mass of each individual. Of these, only two grams can be used to repair muscles. Any extra protein is burned for energy, stored as fat, or will be excreted in the urine.

So the conclusion?

If you are healthy, follow a balanced diet, do not spend money on protein to build muscle./ VOXNews

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