One of the first rules of working out is to consume lots of protein. Protein isn’t stored as fat, so having the bulk of your diet in protein form is helpful for weight loss. Protein also helps you to build muscle and helps your body to heal from the strain and soreness of working out.
Different Sources of Protein
Unfortunately, protein isn’t as filling as carbs, so you’d have to consume a lot more of it to get the same calorie count. Just as an example, a cup of cooked rice has about 200 calories, about the same as a cup of cooked beans. However, most people avoid beans because they make them gassy, so they prefer to get their protein from meat or fish.
It’s all in the meat
100g of beef offers 250calories, but you wouldn’t feel as sated as you did from the rice. Of course, meat takes longer to digest so that you could go longer before your next meal. However, red meat is best consumed in moderate quantities, because it’s high in saturated fats and cholesterol. Some consider it carcinogenic.
However, in comparison, 100g of chicken breast is only 165 calories, while 100g of fish is 206. This makes meat a good carb substitute when you’re trying to lose weight, but if you want to bulk up, you’ll have to eat massive portions to maintain your recommended caloric intake. This could be 3,000 calories or more every day, and that’s a lot of meat!
Mix it up with liquid calories
It’s easier to bulk up on liquids because you can consume a lot of calories without even noticing it. 1 cup of yoghurt has about 150 calories and 10 to 20g of protein, while a cup of milk has just over a hundred calories and a mere 8g of protein. However, dairy products contain lactose and casein, which many adults can’t digest.
Milk protein can cause stomach upsets, bloat, and other digestive problems. Symptoms include mild to severe stomach pain, loose stool, excessive phlegm, or even hives, so if you’re particularly sensitive to lactose, it’s best to find an alternate source of protein. Grain-based, nut-based, or legume-based milk like soy, rice, or almond are potential options.
Protein in a pack
The easiest way to meet your protein needs while avoiding side effects is to use a protein supplement. Dymatize ISO 100 is a powder protein that can be mixed with water, milk, yoghurt, smoothies, or other beverages (preferably not soda). It’s lactose-free and gluten-free so that it won’t activate your allergies, and each serving has 25g of protein.
It’s a firm favourite because it contains 100% hydrolysed whey isolate, making it the fastest absorbed protein, and giving your cells near-instant access to what you’ve just consumed. The product also contains 5g of BCAA and 2.7g of BCAA-L per serving, immediately replacing the amounts lost during your workout. Its sugar and fat quotients are less than 1g.
Curate your creatine
Although it can be naturally produced by your liver and kidneys, this supplement can speed up your muscle mass development and supply additional energy for your workout. It’s often available as an unflavoured powder that can be added to any drink – though again, you may want to avoid fizzy options or alcohol as a liquid base for your protein shake.
For protein powder at pocket-friendly prices, call Supps R Us today on 1300 252 355.