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The basic nutrition supplements for beginners 1: Whey Proteins
Someone who begins with his/her fitness life can feel completely lost in the world of nutrition supplements. On the market are thousands of products, but which of them you really need?
In this blog, which is the first part of our thematic overview, I will try to help you with the very primary orientation in the large offer of supplements. For this reason, this overview will be slightly simplified. But don’t worry, after a few months of experimentation with brands and flavors in different categories, you will get a much better orientation.
At first you will probably need something for your muscle growth. This means: you need proteins. Although you eat a lot of clean meat, fish, eggs, dairy products and legumes, you will also need help of the whey protein supplements. The average person needs approximately 1g of proteins per 1kg of body weight per day (0.035 oz per 2.2 lb of body weight per day), athletes and someone, who wants to train hard and to build muscles, needs 1.7-1.8 grams per kilogram of body weight per day (0.06-0.063 oz per 2.2 lb of body weight per day).
For example my weight is 50 kg so I will need 50x1.8 g proteins per day = 90 g
For example my weight is 110 lb so I will need 110x0.063 oz proteins per day = 6.93 oz
On the other hand, don’t forget that higher protein ingestion levels can lead to indigestion, especially flatulence and also too high protein consumption can be toxic.
But, back to our supplement problem - whey proteins. How to recognize the right one? Don’t be scared of all the numerical data. The main difference is usually in the number of percent of the contained proteins. This means that if you choose a protein with lower percentage (these are usually cheaper), you just have to use more powder (and your economical savings are useless). Whey protein products usually contain 70-90% of proteins. The difference between 80% and 90% is the much higher price of 90% protein. To get a product with 90% protein, the production process needs to be repeated several times. Another problem with 90% proteins are the very often deterioration of amino acid levels, just because of the repeated production process.
The only thing you have to keep in mind is the percentage of the carbohydrates which may result in whey protein supplements with lower percentage of proteins. Like I said, whey protein products usually contain between 70% and 90% proteins. The whey proteins with high percentage of carbohydrates (about 70%) and low percentage of proteins (usually 15-20%) are called gainers. These products are consumed after workouts to gain the lost energy. Besides gainers, we can find protein-carbohydrates products, which contain 40% protein and 50% carbohydrates. These shakes could be used as your meal replacement.
Let’s make your dilemma even simpler and for the beginning just pick your favorite flavor. Some of them are more like a pudding, some taste like a shake and some are more watery. Protein shakes will accompany you through all of your fitness life; this is the reason why you should choose one you like. For example me: at this moment I like strawberry which tastes like a usual shake for my breakfast and a chocolate one which tastes like a pudding in the evening. You have to find your favorite ones. In the online store of mysportsnutrition.com you will find many options.
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