People get their hands on a protein powder but they don’t have a clue how to use it optimally. Most of the time, people take way too much of the stuff, caught up in the “more is better” mind-set.
The result of this overconsumption of protein powder can cause bloating and digestion problems, and is a big waste of money. If you’re unnecessarily downing 5 or 6 thick protein packed shakes a day then you’re going to go through an expensive tub of whey faster than a tub of ice-cream.
Protein shakes should be taken in addition to a sound meal plan. Most of your protein intake should be coming from whole foods like lentils, beans, chicken, eggs, fish, steak and other lean meats.
Yes, if your schedule does not allow for you to eat a solid food meal at any point during the day, or you simply prefer the convenience of a liquid meal, then a protein shake would make a great substitute.
However, you find that it takes more than 2 protein shakes to hit your daily protein requirements then you’re not eating enough real food. Anything more than 2 protein shakes per day is excessive.
It’s time to stop with the 4 – 5 scoop monster shakes. I have friends who pop a multivitamin, and consume nothing but whey protein and peanut butter all day.
I am not even going to talk about his savage farts 😫
𝙄𝙛 𝙮𝙤𝙪'𝙧𝙚 𝙧𝙚𝙖𝙙𝙮 𝙩𝙤 𝙨𝙩𝙖𝙧𝙩 𝙮𝙤𝙪𝙧 𝙩𝙧𝙖𝙣𝙨𝙛𝙤𝙧𝙢𝙖𝙩𝙞𝙤𝙣, 𝙘𝙡𝙞𝙘𝙠 𝙩𝙝𝙚 𝙡𝙞𝙣𝙠 𝙞𝙣 𝙢𝙮 𝙗𝙞𝙤 𝙤𝙧 𝘾𝙊𝙉𝙏𝘼𝘾𝙏 𝙗𝙪𝙩𝙩𝙤𝙣 𝙩𝙤 𝙚𝙢𝙖𝙞𝙡 𝙢𝙚.
Here’s the first thing I hear when I tell my dad how much protein I eat: OMG Shreeji that's bad for your kidneys!! Is he a doctor? Nephrologist? Psychic, perhaps, who are in touch with my kidneys through the other side?
Nope, but somehow my dad knows that eating say, 35% of one’s calories from protein will be bad for the kidneys. He thinks eating too many chicken boobies or drinking protein shakes, and I'll end up on dialysis or lose my kidney.
Ask my dad what protein actually does to kidneys and you get a lot of vagueness. It’s just bad. - BadDad
But is it actually true that protein will harm my kidneys?
Definitions of “high protein” vary in the literature. For bodybuilders and strength trainers, 2.2-4.4g of protein per kilogram of weight per day (1-2g/lb/day) is common.
Here, high protein was defined as 33% of total calories, or about 1.2g/kg/day (0.55g/lb/day). This group consumed about 2.04 g of protein per kg of lean body mass (or 0.92 g/lb lean body mass). While this amount may be higher than conventional food guides would suggest, based on what bodybuilders and strength athletes normally consume, I wouldn’t call this truly a high protein diet.
Weight training in combination with a high protein diet (33% of calories) is more effective for fat loss than just a high protein diet, or weight training with a diet lower in protein (19%). Obese and overweight diabetics on a high protein diet or a control diet for 16 weeks had the same kidney function. Added protein had no negative effects, even in these folks who were at higher risk.
💥PYRAMID OF FAT LOSS💥
Looking to start losing fat FAST?
Use this pyramid as your guide, prioritize the things at the bottom of the pyramid, but make sure to be incorporating everything up to the top as well!
In order to lose fat you MUST be in a caloric deficit, this is undeniable and simply the law of energy balance. Eating less is a great way to create that deficit. Less calories than you need to maintain your weight=weight loss. A 500 calorie deficit is a good place to start. These next few principles will help you to make sure that you are LOSING FAT and not your hard earned muscle.
You need to be weight training and lifting HEAVY to give your body incentive to hold onto your muscle mass. The key is to be training either 3 days a week of a full body workout or 4-5 days of a lower body split. Make sure that these workouts are prioritizing compound movements, and that your are adding weight to the bar and reps to your sets to maximize muscle retention!
In order to maintain this muscle mass you need to be getting enough protein. While eating in a caloric deficit it is hard to hold onto muscle mass becasue some of that protein is being used for energy instead of muscle building. This means that we need to be getting EXTRA protein to ensure that we have plenty of protein for recovery and rebuilding our muscle between workouts. Aim for 1g per lb of body weight as a good target.
Another way to help create your caloric deficit is to exercise and burn calories. HIIT (High intensity interval training) cardio is fantastic for this becasue it burns a ton of calories in a very short period of time. Choose and exercise like jumping, sprints, jump rope, or boxing for example and perform 10 rounds of 30 seconds all out and 30 seconds rest. This will burn a lot of calories without hindering your recovery between weight training. Perform HIIT 2-3 days/week on your off days or after your weight training.
LISS cardio is low intensity steady state cardio which is walking or jogging at a slow pace. LISS cardio is easy to incorporate into your routine since you can simply start walking more.
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