Crazy Muscle#
Introduction#
Under the premise of being healthy, natural food protein (meeting the daily requirement) is better than any supplement, and this theory has not been overturned to this day.
I believe that if you clicked on this, you must be seeking scientific methods of dieting. According to your own standards, how can there be any problems in meeting your daily requirements? If you have any kidney or liver problems, please do not blindly take supplements.
If you want to add supplements to your diet, please consider your own situation.
- Understand some current indicators of your body (approximately)
- Understand your current daily intake and exercise level (caloric surplus situation)
- It is best to consult a relevant doctor (not your "all-in-one" coach for nutrition, diet, and exercise) to determine whether you should take supplements, what to take, and how much to take.
- Safe supplements!
- Finally, understand what your goal is, and then look back.
BCAA#
Muscle protein is composed of 20 amino acids - 9 essential amino acids and 11 non-essential amino acids. Essential amino acids cannot be synthesized by the body and need to be obtained from the diet. Three of the nine essential amino acids are called branched-chain amino acids (leucine, isoleucine, and valine).
BCAA only contains these three essential amino acids and lacks the other six. Taking BCAA has little significance.
The other six can be obtained by breaking down muscles. So if you take BCAA to build muscles, but then you have to break down muscles to synthesize the essential amino acids, what's the point?
Promoting the separate use of BCAA is basically a waste of intelligence.
WHEY PROTEIN#
- Whey Protein (WP): Extracted from milk, it can be further divided into whey concentrate, whey isolate, and hydrolyzed whey isolate based on purity and absorption rate.
- Casein: Extracted from milk, it is absorbed slowly. It is generally recommended to take it before bed, as it has enough time to release slowly during the night.
- Beef Protein: Extracted from beef collagen, suitable for people allergic to milk protein.
- Soy Protein: Extracted from legumes, suitable for vegetarians.
- Blend Protein: A mixture of multiple protein sources.
Here are the recommendations from the NSCA in the United States (not updated, unknown year, do not take it as a reference, for reference only):
- Average Adults: 0.8-1.0 g/kg
- Endurance Athlete: 1.0-1.6 g/kg
- Strength Athlete: 1.4-1.7 g/kg
- Athlete on a reduced-calorie diet: 1.8-2.7 g/kg
Generally speaking, whey protein and casein are sufficient for ordinary people.
What's the difference between whey protein concentrate and whey protein isolate? There is not much difference in nutritional composition between the two, but whey protein isolate has lower lactose content, slightly less carbohydrates and fat per serving. If you are buying, pay more attention to the variety of flavors, after all, it's not just about drinking one cup, but about finishing a bag or a bucket...
Also, there is clear whey isolate protein, which has no strange flavors, just regular fruit juice flavor.
When it comes to muscle gain through exercise, it is important to have a caloric surplus. If your body is in a negative calorie balance, your muscles will be in a breakdown state (if you want to lose weight and shape your body, control your diet and exercise instead of relying solely on supplements). To put it more dramatically, a person needs to eat about one kilogram of beef to meet the muscle gain standard requirement.
A calorie is a unit of energy widely used in nutrition measurement and fitness manuals.
Whey protein is generally consumed within 30-40 minutes after exercise (for ordinary people: why would you drink it if you don't exercise?). Don't expect miraculous effects by drinking it several times a day.
Taking whey protein can cause acne growth and bloating (less likely with isolate)...
Finally#
When buying any imported supplements, remember to search for discounts or coupons. In China, pay attention to food safety. Unscrupulous merchants may use soy protein to adulterate meat, falsify calorie labels, etc.
Damn, supplements are really expensive, not to mention protein snacks for fitness, which require imported goods to feel at ease.