I'm working out since a long time now and I know a lot about the supplements too. In short, supplements like
Whey Protein will help you get to your macros easily. Macros: Proteins,Carbs and Fats per day. You can consume 1 scoop, you can consume 5 scoops. Doesn't matter. It will cause acne if you don't drink enough water or don't take a shower after gym :laugh1:
Lmao. Who told you that you can consume 5 scoops a day? They're called "SUPPLEMENTS". Whey protein is NOT a whole food replacement. Read the back of the label. Pretty much every product says
Never consume more than the daily dosage, which in most cases is roughly two servings, and, most whey protein powders are single scoop servings. Can only think of Natures Best Isopure off the top of my head that's two scoops a serving.
Whole food is always a better source but all supplements to is help make things easier for you. It's entirely possible to make gains without them, but over-consuming them? That's how kidneys fail. That's how the Pakistani stigma with supplements is formed, at large. Everything in moderation is good for you. Water is good for you. Doesn't mean you start drinking 20 litres a day.
I've tried almost every sort of legal supplement till now and all seems to work fine.
Creatine: Helps in muscle fullness and gives you strength. How? By retaining some water and providing it to muscles. Water = Oxygen = More muscle strength. Simple. You might gain some weight with the consumption of Creatine. It's best to take it ANYTIME but studies have that it had better results when mixed with Post workout Shake. So yeah, throw it in your post workout shake.
BCAA: Branched Chain Amino Acids. They are different from Aminos. I will only recommend BCAA to someone with a low protein intake because it helps in increasing protein synthesis. If you're already consuming enough Protein, you don't need BCAA because protein already has BCAA in it... So you don't need to purchase them.
You don't need to drink whey protein if you get enough from food.
The concept isn't just to get the numbers in, but rather,
when you get them in. You can't just eat all your protein in breakfast and then expect to make gains. That's not how the human body works.
I'm not saying that one can't do without BCAAs, but having them is just an aid to you. Much like any supplement works, pretty much.
The benefits of BCAAs, off the top of my head, all backed by science [can provide articles from academic journals] -> They help in keeping anabolic exercise longer, they're anti-catabolism, they reduce fatigue, they speed up recovery (especially those which have glutamine in them), decrease serotonin levels etc. Post workout, they reduce cortisol levels so less muscle is destroyed and higher levels of protein synthesis is possible in the muscle tissues.
Yes. BCAAs are present in some protein powders and a lot of whole foods. HOWEVER, taking them in their free form, especially intraworkout, has other benefits. You're comparing two different roles of the product.
Post workout BCAAs most people tend to meet using whole foods, but the role of BCAAs becomes much more important when cutting. (Not saying that it's not possible to cut without them. They're an aid, not a necessity)
One last thing that I've came to know over the period of time. You can eat chicken too right after your workout. Protein powder is just POWDERED FOOD.
I'm sorry but I'm going to have to disagree with you.
First of all, protein powder isn't just powdered food. In a nutshell, when you extract spheroproteins from whey (which is a byproduct of cheese manufacturing), you're left with what the common man knows as 'Whey Protein'. This is not just food that's in powdered form. These proteins are present in predigested forms (especially with Hydrolysed proteins) which ensures that the body rapidly takes them up.
You can eat chicken too. Of course. But the difference becomes prominent once you understand your goals.
You can gain muscle slowly or you can gain muscle at optimal speeds. You DIET controls this. There's a reason to why diets are carb intensive in the mornings, fat intensive in the nights. The body responds a lot more differently to weird diet patterns. I can assure you guys that 90% of the people who say that we work out but are still not getting any gains, or have chicken arms and legs, their eating habits.
I always say this. Whole sources of food are always better at ANYTHING, be it carnitine, protein, amino acids, vitamins, bla bla, HOWEVER, post workout, nothing beats whey protein simply because of how fast it digests and the %protein per amount consumed.
The closest whole food item that I can think of, that will provide you
fast digesting proteins is egg whites. So, if you really had to replace your "powdered food", I'd do it with eggs, not chicken. I'd still eat chicken, but at a later time. Eggs immediately after workout.
You won't feel any difference with BCAA or anything until and unless your diet isn't in line properly.
True.
Then again, you won't feel any difference with working out unless your diet is in line
I know so very many people who were skinny but left the gym 3-4 months into it because 'we didn't get any gains'. People amuse me. They think that just lifting two dumbbells they can become muscular without eating proper quantities of protein. Khair. THat's an argument for another time.
But my brother, Protein has BCAA in it. It's just marketing tactics
Even milk has BCAAs.
Yes. They do. Chicken, fish, beef, eggs etc. Protein doesn't, by itself. Protein is made up of chains of the 20 amino acids. BCAAs are three of those 20. Namely, Leucine, Isoleucine and Valine. BCAAs form proteins but proteins aren't necessarily BCAAs.
It's certainly not just marketing techniques. Every product has a different use and a different purpose. I've explained to the best of my abilities their uses up in the previous quote. They're not something the average joe can't do without, but they're certainly not gimmicks.
One final note. I'm a Chemical Engineering major with a great degree of involvement in nutritional biochemistry and medicinal biochemistry technicals. In addition to that, my work invovles a lot of research into these things. I'm just stating this to remind you that I'm not a bro-science gym trainer 'Gullu' who recommends 'red wali goli on Monday green wali goli on Tuesday and yellow wali goli on Wednesday'.
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