Does Protein Powder Work?

Whether you're a boy or a girl, you've probably been told that you need protein to get the most out of the exercise. And you're definitely not the only one using a protein supplement. In 2017, پرو 9.4 billion was spent on protein globally. So does protein powder actually help you build muscle, or are you turning your money into clay? Let's talk about how your body uses Protein Blood Muscle and whether Protein Shake is helping you get the most out of your immune system. Welcome to Dock Unlock where we help you make better health decisions. So how does your body build muscle? When it comes to increasing the size of the organ, the body has only two options: you can either increase the number of cells, which is called hyperplasia. 

Or you can enlarge each cell, called hypertrophy. When it comes to building new muscle, you can't make new muscle cells, so your body relies on muscle hypertrophy. So how does muscle hypertrophy work? If you look at a muscle cell under a microscope, you will see that along the length of the cells, there are long tubes of fibers running. These are called myofibrils and are packed with protein-based fibers. When a muscle cell makes more of these protein fibers, it gets bigger and stronger. To achieve muscle hypertrophy l. Muscle protein synthesis (MPS) must be much higher than muscle protein breakdown (MPB). And to stimulate muscle protein synthesis, you have developed 2 ingredients: your diet resistance training and protein. If your body does not get enough protein from your diet, it can improve muscle protein synthesis. Cannot activate effectively. And here's how to put one together for use with your diet, especially if you're training for resistance. Most people living in high-income countries get enough protein from their diet for normal physical activity. 

But we do know that protein requirements are higher in people who are deliberately trying to get muscle hypertrophy. But does adding protein powder to your diet give you better results from resistance training? By the way, there have been many studies on this topic! If only there was a meta-analysis that put the results together so that we can get the best answer. Ahh! found it! Published in 2017 in the British Journal of Sports Medicine, it is the largest review to date on whether the protein is supplemented in muscle mass and strength. It collected the results of 49 randomized controllers. In those trials, about 2,000 people were put on a resistance training program. In these people, the average amount of protein per day before the increase was about 1.4 grams of protein per kilogram, and this is already above the diet allowance of 0.8 grams per kilogram. The experimental group received an average of 36 grams of extra protein supplement per day, with about half of the trials using why protein. The control group usually received a carbohydrate supplement to ensure that the total calories were the same as in the experimental group. The average resistance program lasted 13 weeks, with 3 training sessions per week. The average was 7 exercises per session, 4 sets per exercise and 9 seats per seat. And the results? Well, the extra protein strength, muscle size, and lean body mass have improved. So you are not wasting your money in the end, there is some benefit in providing protein. But wait - there's a catch. First, there's the point where adding more protein doesn't do much good. The researchers found that the benefit of a protein supplement is elevated after a daily intake of 1.6 grams of protein per kg per day.

 For a weight of 70 kg, it will contain a total amount of protein from 112 grams of food and supplements a day. And another thing: although protein supplements have been beneficial, they are not as effective as you might think. When it came to strength improvement, participants who did not use a protein supplement only increased their reps by an average of 27 kg on average through resistance training alone. Those who were given a protein supplement gained an additional 2.49 kg. In other words, there was only a 9% increase in protein gain. what is the meaning of this? Well, the researchers tell the story best: "Resistance exercise training is a much stronger stimulus for increased muscle strength than dietary protein supplementation." If you are a professional athlete where all kinds of strength count, then of course improve your protein intake. For serious athletes, this study recommends a high protein intake of 2.2 grams per kilogram per day to maximize the benefits of protein supplementation. But if you're trying to stay fit like the average person, shaking protein will help you a little bit, but not as much as going to the gym and actually working out. So next time you see something Some protein in a gym Ghafir, the real question is: Hey brother, do you want to lift too? In this article, I have only seen the addition of protein which is effective in strength training. There are other reasons why people shake protein: increasing protein intake without eating more calories, suppressing appetite in post-cardio recovery.

 If you're interested in these topics, drop in the comments below and if you're interested in getting specific advice on your details and protein intake, I suggest seeing a sports dietitian. A common concern about high protein diets is whether they have any adverse effects on your health.