Supplements: Protein

Main benefits of proteins are that they help as enzymes in the body to catalyze chemical reactions. In the context of sports nutrition, this yields the promise of more muscles faster and quicker recovery from injury. While the popularity of protein supplements is on the rise, critics are not tired pointing out that same can be achieved by natural means and the risk for supposed negative effects on kidney and liver are too high. I am not a doctor or dietician so please consult your expert of choice if you want to supplement, but here is my write up of what I was able to gather and the experiences I had with protein powder. 

Which supplements are sold the most ?

This is not a comprehensive study done by multiple market researchers and business analysts, but a look at the most readily available data online to answer this question generally and quickly with a bit of underlying detail. Based on what I could gather vitamins are likely to be the most sold supplements worldwide. Within the world of sports nutrition, protein seems to take the top spot.  

What are supplements ?

This will be an overview of the official definitions by two main authorities, some examples of real life products and how they are being marketed, benefits of risks of supplements and a final conclusion. Supplements are concentrated sources of nutrients (or other substances) with a nutritional or physiological effect according to the EU. Overall you can take away that more vitamins and minerals do not necessarily mean better and that the benefits of supplements are small to non-existent except you have a special condition for which you would have to consult a doctor anyway and probably would get a prescription drug instead of a dietary supplement.

Wendler 531 for mass

531 works for mass while developing strength at the same time if combined with the boring but big challenge. In itself, it is a rep scheme optimized for strength gains in increments with muscle gains as a sideshow. So if you want to get on the sage and become the next Ronnie Coleman, maybe opt for something different in the gym. If you wonder why I picked that picture, think about lost in translation, context, and the importance of these for understanding each other. 

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What should I eat to lose weight ?

All in all you can eat everything in moderation if you are active. The main thing is to understand what your body needs at which point and be smart about what you put into your mouth. If you start counting calories or avoiding some food groups altogether, you might be a victim of some elaborate scheme.

Macronutrients

The main energy sources of the body are fats, carbohydrates and protein which are also called macronutrients. When you are inactive and your body is not challenges the main source used for energy by your body are fats. 

What are fat loss pills and how do they work ?

Fat loss pills are usually highly profitable, aggressively marketed products distributed in the dietary industry. They are mainly used as shortcuts when individuals do not see the results they want in appearance as fast as they would like to or for professional bodybuilders to cut down the last few percentages of bodyfat to get optimal results. This is achieved by using potentially harmful ingredients at high doses or high intake of caffeine with some other ingredients as supporting "secret sauce" depending on the product. All in all the promised outcomes seem to be overstated and can be achieved otherwise through less costly and risky means.

MYPROTEIN CLA Review

If you want to cut bodyfat take care of your dieting habits first. The CLAs did little to none for an average guy like me who lifts a lot, but does not pay minute attention to detail on diet. I increased in bodyfat whilst on MYPROTEIN CLAs from 12% to 16%,  being what I would perceive as an average diet of a normal family life inclusing travels.

How to lose weight like a boss

There are many schemes, diets, training plans and all other kind of stuff out there which are complex, hard to follow, expensive or simply stupid (apples are bad for you WTF?!). If you want to lose 15kg in half a year like I did, follow these no nonsense tips which have worked for me. No jojo effect, simple to implement, no extra money needed, you're welcome. Ok admittedly what you need is time and commitment, but probably you already showed that to the wrong things to get yourself where you are now and you searched for content like this post to change, so again, you're welcome.

Do you need protein to get stronger ?

The answer to this question is YES, you need protein to get stronger. However the answer to the question "Does protein make me stronger ?" is NO. You have to see protein as part of your overall lifestyle, goals and diet to understand it's function and if, how much and in which form you will take protein based on the whole picture. When you look at supplements always remember that someone is selling you a product and therefore that particular industry has an interest to make you believe that you need it. I personally have two shakes a day, one in the morning, one in the evening, as part of a balanced diet while doing two intense workouts a day to give you some perspective. Always consult a doctor for your specific diet needs.

How much do you have to pay for supplements for marathon and crossfit?

I am no nutrition expert to clarify upfront. But If I ask or read up about it I get the same answer when you want to combine strength and endurance training quite often. For this training amino acids, creatine, fish oil, protein and multivitamins are recommended. Always consult your doctor first before starting, if you are unsure. In total you will be investing a 100€ to a 150€ a month in supplements if you take everything that is most commonly recommended.