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Meal Program To Lose Weight And Build Muscle At The Same Time

To lose weight, lose fat and build muscle on the one hand, you should carefully create and follow a healthy fitness diet plan. The muscle building process is very different from losing fat, but you can change both your meal schedule and your drinks to achieve both at the same time.

The basic principle of a fitness nutrition program is that the foods taken should be of good quality. This means that all foods taken are as close to nature as possible. Processed and refined foods, including sugars, wheat products and man-made trans fats, should be avoided as much as possible. In addition, a regular fitness training program to make lean muscle must be followed. In this program, training is done three days a week. A fitness nutrition program that is both fat loss and muscle building is also called the Clean Bulk Nutrition Program .

In order to implement this program in a healthy way, you should:
1.Protein Intake

Getting enough protein is vital for building muscle and has a positive effect on fat loss as well. Protein allows your muscles to heal and repair after fatigue during heavy exercise, which ultimately leads to muscle growth. The protein, which the body consumes a lot of energy for digestion, also allows you to stay full for longer after meals. This prevents you from turning to unhealthy snacks and getting too many calories.

The goal of daily protein intake per kilogram of body weight; should be 0.85 grams in men, and 0.75 grams in women.
2.Oil Consumption

If you want to make muscle and lose weight by losing body fat, it is very important to add healthy fats to your diet. Healthy oils such as nuts, seeds, avocado, coconut oil, olive oil, natural butter and a small amount of milk are excellent sources of energy and provide healthy nerve and muscle functions while you train hard to build lean muscle. Although it seems unreasonable to get fat while aiming to lose fat, consuming healthy fats is associated with lower body fats and easier fat loss when it comes to intensive exercise programs.
3. Carbohydrate Intake

If you plan to build muscle, carbohydrates should also be included in your diet in certain amounts. Carbohydrates give your muscles glycogen, which helps your muscles make enough effort during exercise, and so your muscles begin to develop. After eating high carbohydrate foods such as sweet potatoes, whole grains, rice, bulgur or fruit, you get enough energy to work at intense levels while having constant energy for the rest of the day. However, too much carbohydrate can lead to slow fat loss because any excess is stored as fat for later use. For the best results, aim to take a handful of carbohydrate food during meals on intense exercise days.
4. Correct Beverage Selection

If you want to burn body fat, your diet should contain only drinking water, sugar-free tea and coffee. Energy drinks, concentrated juices and alcohol are the wrong choices. Prefer not to drink the processed juice of the fruit, but to eat it as fruit. In addition, the inclusion of cow's milk products and protein drinks in your diet will be beneficial in ensuring adequate intake of protein on a regular basis when trying to build muscle.
5. How should vegetarians be fed?

To keep protein intake high, vegetarians can consume nuts, lentils, legumes, quinoa and dairy products. For example, yogurt is a source of protein used for breakfast or snacks. However, lentils and legumes also contain high amounts of carbohydrates, so they can replace some additional carbohydrate requirements on training days. Saturated fat without meat and eggs will also be low, so avocados and coconuts can be used as substitutes.
6. Nutrition on Days Out of Training

When you do not exercise, protein and fat consumption will be much higher than carbohydrates. At each meal (ideally in intermediate meals), protein should be taken along with the fat source and supplemented with starchy vegetables and leafy greens. Fruit can be consumed moderately.
7. Nutrition on Training Days

On the days you exercise, your meal program will contain a higher amount of carbohydrates than the days you don't. Protein and fat should continue to be consumed at every meal, but in addition to vegetables, your meals should contain a larger source of carbohydrates. Carbohydrate sources include potatoes, sweet potatoes, white / brown rice, bulgur, kinoa and oats. Fruits can be included as snacks if necessary.
Sample Clean Bulk Nutrition Program

All you need to burn fat and build muscle is to be disciplined to your fitness training and diet program and the necessary rest / regeneration times. All of these factors will work synergistically with each other to get you to your destination: a leaner and more muscular body.

The first thing you'll notice about the sample cooking program below is that it's spread all day. This is necessary to ensure the continuous nutrition of your body. This reduces the likelihood that your body will enter hunger mode. You may also notice that there is too much protein in this diet. Eggs, chicken breasts, salmon and tuna take up more space in this program.

Protein drinks are also necessary because they can spread your protein absorption over a longer period of time. Fats and carbohydrates are also required, but do not take up as much space as proteins.

1st Meal - 9:00
80gr cooked oats with three scrambled eggs + a slice of rye bread + mixed dried or fresh fruits

2nd Meal - 11:00
Protein shake

3rd Meal - 13:00
Two chicken breasts + 150 g broccoli + 225 g brown rice

4th Meal - 15:00
Mixed raw nuts (almonds, hazelnuts, walnuts) + mixed dried or fresh fruits 200 g natural yogurt

5. Meal - 17:00
A baked sweet potato + a soup bowl of spinach + a salmon fillet

6. Meal - 19:00
Canned tuna + a slice of cottage cheese + a handful of almonds

7. Meal - 21:00
Protein drink
How to Create a Clean Bulk Nutrition Program?

First you need to calculate how many calories you need. You must have a baseline to add your additional calories. You can find various calorie counter applications or programs to help you. Basically, you should find out how many calories you spend per day. This is calculated based on your weight, body fat and how much activity you do each day. For example, the larger your body and the more active you are, the higher your daily calorie consumption. After you get your daily calorie requirement, you need to add 500 calories for your exercises.

Once you know how many calories to work with, you'll need to calculate your macros. Macros are abbreviations of macronutrients and refer to the various food groups you will consume. As mentioned above, your main choices in the clean bulk nutrition program are proteins, fats and carbohydrates.

For example, a man who weighs 80 kilos will have the daily calorie and macronutrient needs: 2800 calories, 175 g protein, 75 g fat and 350 g carbohydrates.

As can be seen from the above example, all the remaining calories should go to carbohydrates. You will need all these carbohydrates to do your workouts and to ensure continuous muscle growth.

When you know the exact amount of calories you need, you can start creating your meal program. Apart from the basic red meats for protein sources, salmon and chicken are lean protein sources that can be as delicious as red meat. However, do not hesitate to add beef to your meals as it also provides fat. Oil sources should be from unsaturated oils. You can get them from oils and fruits. For example, avocado or coconut oil is a delicious source of fat that you can add to your meals.

Finally, your carbohydrates should come from cereals and oats. Try to avoid simple carbohydrates, such as sugars, because they are easily converted to fat during the digestion process.

Also note that you will need to change your carbohydrate consumption on days when you are not exercising. Since you don't need this much energy, you should reduce the amount of carbohydrates.

You should eat more strongly on the days when you are exercising a tight exercise program, so that you can have the resources you need for your body to build muscle.
Fat Burning and Muscular Foods

1. Eggs. A cheap and rich source of protein: 1 egg has 7 g protein. Egg yolk contains most nutrients: half of the total protein content and cholesterol that naturally increases A, D, E vitamins and testosterone levels. Don't worry about cholesterol in the egg. If you have bad cholesterol, reduce your body fat rather than discard the yolk.

2. Fish Oil. It reduces inflammation in joints and skin, reduces body fat and increases testosterone levels. If you cannot provide enough oil in your nutrition program, you can take fish oil supplements.

3. Salmon. It takes 20 grams of protein in 100 grams of salmon, one of the best sources of omega-3 fatty acids. However, omega-3 is lacking as the farm-grown salmon feeds on corn and cereals.

4. Cranberry, Raspberry, Strawberry, Blackberries, Blueberries, such as succulent and dice-free fruits. They are powerful antioxidants that prevent cancer, heart and eye diseases. You can mix fresh or frozen fruits with oatmeal.

5. Yogurt. It contains bacteria that improve your digestive health, it is a good source of protein. Do not buy frozen yogurt or fruit-added yogurt with sugar. Get plain, low-fat yogurt. Strawberries, blackberries, blueberries, etc. and can be enjoyed with flax seeds.

6. Flax Seed. Source of fiber, protein and omega-3. Grind flaxseed to get the most out of them. Take 1 tablespoon of yogurt and berries before bedtime. Avoid flax oil: it is unstable and contains no fibers.

7. Extra Virgin Olive Oil. It contains more polyphenols. It is a 70% monounsaturated fat that protects against heart diseases and cancer. Add 1-2 tablespoons of olive oil to your salads.

8. Mixed Nuts. Monounsaturated and polyunsaturated fats, proteins, fiber, vitamin E, zinc, potassium, magnesium, etc. It contains. Mixed nuts are ideal for those who want to gain weight because it is calorie intensive. You can eat almonds, walnuts, cashews, hazelnuts and pistachios. Natural peanut butter without salt / sugar addition is also suitable.

9. Red Meat. You can get protein, vitamin B12, iron, zinc, creatine, carnosine and even omega-3.

10. Broccoli. Broccoli, which has a high content of cancer-fighting phytochemicals and anti-estrogenic indoles, is also soluble fiber and low calorie. Helps fat loss. You can consume white cabbage, black cabbage and cauliflower for similar benefits.

11. Spinach. Spinach, one of the most alkaline foods, prevents muscle and bone loss due to its high nutritional profile and also prevents cancer and heart diseases.

12. Turkey. If you feel that saturated fat is not good for you, try the white turkey. The white meat which has the most lean meat has about 4.5 grams of saturated fat per 100 grams. This is almost close to 0 grams, so it is very dry. You can eat with spinach and kinoa.

13. Kinoa. He is the “grain king Güney of South America. Kinoa has higher values ​​in terms of fiber and protein than rice or oats, is much more delicious and gluten-free. White quinoa is of better quality. You can eat after exercise with meat and spinach.

14. Oats. It is a very good example of low glycemic index carbohydrate and high soluble fiber intake to lower cholesterol. It is a food with high content of potassium, magnesium, vitamin E, B complex vitamins and folic acid. You can try a mixture of whey and oatmeal.

15. Tomatoes. Cancer prevention contains high lycopene. Lycopene is 4 times more biologically present in tomato paste than fresh tomatoes. Tomato sauce and olive oil can be eaten with pizza or pasta after strength training.

16. Citrus fruits. They contain vitamin C, which strengthens the immune system, magnesium that lowers blood pressure, and beta-carotene, an anti-oxidant. Avoid drinking processed orange juice with sugar added. Eat orange or make your own pulp orange juice.

17. Apple. Pectin in apple helps weight loss by increasing toughness. Apple (especially peel) is the most powerful antioxidant after blueberries. Unfortunately, apples are one of the most insecticidal fruits. If you can find organic apples, try to eat with shells.

18. Carrot. A large amount of vitamin A content protects eye health. Carrots are also rich in fiber, low in calories and delicious even when raw.

19. Water. If you don't drink enough, your body holds water. Drinking water prevents water retention, helps muscle healing and prevents dehydration from strength training. Drink 2 glasses of water between meals. Drinking water after the last meal may increase the need for toilets at night, so you may not choose to do so.

20. Green Tea. Powerful antioxidant and natural diuretic. Green tea also accelerates fat loss, prevents cancer and regulates blood sugar and circulation. You can drink green tea instead of coffee in the morning. Instead of tea bags, you should take care to drink the green tea you received from the importer.

21. Wheat germ. Wheat germ, germ is the richest part of protein, B vitamins, vitamin E and mineral content. Two tablespoons of wheat germ 4 grams of protein, 2 grams of fiber and 9 grams of carbohydrate you get only 60 calories. You can consume 2 tablespoons wheat germ with milk, yogurt, freshly squeezed orange juice and salads. You can even make a delicious omelette with wheat germ.

22. Bulgur. A plate of bulgur provides about 15% of the daily iron need. It contains about 11 grams of protein per 100 grams, is low calorie, high fiber and provides you with the carbohydrate you need, especially during intensive training days. It is a good alternative to rice and pasta because it has a relatively low glycemic index despite its high carbohydrate content and keeps it full for longer.

23. Chia Seed. As one of the highest plant-based protein sources, chia seeds are ideal for burning fat, running muscles and balancing blood sugar levels. You can consume milk, yogurt, fresh squeezing orange with orange juice and salads. Chia seed is a powerful antioxidant store to help replace some of the lost nutrients while exercising.

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Do not collect fat when I say muscle

Playing sports is one of the most meaningful qualities we add to our lives. A healthy life, a clear mind, fitness and flexibility that make life easier, and perhaps the best tool to make us feel good; sport When it comes to sports, the first thing that comes to mind is running, gymnastics, football, tennis, skiing, sailing, as well as bodybuilding and fitness-oriented sports. Regardless of the sport we are engaged in, the more and more easily we feel the sense of accomplishment, the more we are connected to the sport, we enjoy it and we want to continue.

To be successful in different sports, primarily depends on different body structure and ability. It is rare that a good marathoner is a great sprinter, and a runner should not be expected to be a successful weightlifter. In some sports, body size and structure are negligible, while talent gains more importance. However, many features of successful athletes come from birth. In this sense, length is the simplest example. A basketball player who is 220 cm tall is usually more successful than the 20 cm shorter. The most important feature is the high number of muscle fibers in the sprinters, which are short distance runners. The genetic structure of the person determines which sport will be successful. However, this is never a sufficient factor, of course, there are many conditions that determine the success of an athlete. In this article, we focus on nutrition, one of the most important factors that form the basis of success in sports.

THE POSITIVE EFFECTS OF GOOD NUTRITION ON A SPORTive LIFE;

- Maintaining optimal health, lean body weight and low fat tissue

- Adaptation to training

In addition, proper food and fluid consumption before and during training has a positive effect on performance. Food and fluid consumption after training accelerates recovery.

Although everyone is looking for an ideal diet definition, there is no perfect diet for sports people. Because each athlete needs to meet different requirements. It is a diet that provides the best diet hydration (sufficient fluid intake), and includes sufficient energy and nutrients.

Athletes and coaches are well aware of the impact of nutrition on health and performance. Indeed they consume enough food in quality and quantity; very effective in maximizing performance before, during and after exercise.

DO THE ATHLETES APPLY A LOW-FAT DIET?

Athletes are constantly warned to consume high carbohydrates and low fat. In cases where the fat content of the diet is less than 20%, the athlete's body fat pattern and immune system are adversely affected. When the fat content of the diet is 30%, overall health and performance are positively affected. High carbohydrates, which are therefore constantly highlighted, can lead to misunderstanding of the low fat diet. In this sense, it is more accurate to suggest a high-carb, medium-fat diet because the 30% fat-containing diet means a medium-fat diet, useful for healthy eating.

For athletes, it is generally recommended to consume normal levels of fat (30% of daily energy intake). In regular and intensive exercise, this amount may increase to 50%.

In summary, it would not be right to suggest a high carbohydrate-based diet for overall health and long-term endurance performance. Fats play an important role, especially in endurance exercises.



WHEN OUR SUGGESTIONS RELATED TO OIL CONSUMPTION;

Fats rich in polyunsaturated fatty acids should be preferred. It is necessary to meet at least 10% of the total energy requirement from polyunsaturated fats.

Foods rich in omega-3 fatty acids should be selected. Omega-3 fatty acids intake should be 1 g per day. To achieve this, 30-60 g per day. greasy fish enough. In cases of deficiency in the body, fish oil capsules or enriched products should be consumed.

If you do sports regularly and seriously, you should add fish such as salmon, sardine, mackerel, tuna and oil seeds such as walnuts, hazelnuts and almonds to your daily diet.



HOW MUCH PROTEIN NEEDS AN INTENSIVE TRAINER?

According to recent research, 1 - 1.5 g protein consumption per kilogram of body weight per day is sufficient for many athletes. For endurance athletes like Crossfit, protein consumption of 1.5 g / kg / day is recommended. (So ​​for an athlete with a body weight of 68 kg, 68-102 g protein per day). However, it is a known fact that most athletes consume more than the recommended amount of protein. The most important problem is that athletes who do weight training do not consume enough carbohydrates. As a result, proteins are used for energy, and thus the function of maintaining muscle density is not sufficiently done.

WHICH CARBONHYDRATES ARE THE USEFUL ENERGY SOURCE?

Composite carbohydrates with long digestion are more favorable energy sources than simple sugars, which are fast energy sources. Refined sugars such as sugar and sugar cubes, jams, honey in fruit juices and carbonated beverages are called "empty energy" sources. There is a big difference between these refined simple carbohydrates and unrefined simple (fruit, milk) and complex (cereal and legumes) carbohydrates. When carbohydrate sources other than refined simple carbohydrates are consumed; protein, vitamins, minerals and pulp are also taken into the body. When you consume the same amount of refined simple sugars and other carbohydrate foods, you can see how big your energy level is. While simple sugar has hardly any effect on your energy level, complex carbohydrates provide a noticeable increase in your performance.



HOW TO NUTRITION TO INCREASE MUSCLE FORCE?

The most important thing that increases muscle strength is training. As weight training increases, strength increases. The type and intensity of the weight training determine the strength increase. It is widely believed that amino acid and protein supplements will be useful to increase muscle density and strength. In addition to protein, carbohydrates and various vitamins are required for strengthening and development of muscles. If the body does not get enough energy, proteins are used to provide energy instead of muscle building and repair.

Although athletes who limit food for weight loss and use vitamin-mineral tablets consume too much vitamin-mineral, they cannot increase muscle density as they wish. In order to develop muscles, increase endurance and strength, it is necessary to follow a diet that provides enough energy. There is no scientific evidence that excess protein consumption is necessary for muscle development. Remember that over-consumed protein is stored as fat in the body. In other words, you can collect fat when you say build muscle with plenty of protein.


In short, diets that increase muscle tissue should be rich in protein and complex, unrefined, high quality carbohydrates.



INSUFFICIENT OR MORE PROTEIN CONSUMPTION IS HARMFUL?

Yeah. When insufficient protein is consumed, the body uses its own tissue proteins. As a result, growth stops first, then body weight begins to decrease. The decrease in body resistance increases the likelihood of developing illnesses, and lasts longer and more severe. In addition, the blood protein hemoglobin can not be produced as a result of anemia occurs.

Since there is no protein store in the body, excess protein is converted into fat and stored. Proteins of animal origin contain saturated fats and cholesterol and may increase the risk of developing cardiovascular disease in older ages. In addition, residues formed as a result of the breakdown of proteins are excreted through the kidneys and urine. Overloading of the kidneys and loss of water and tissue may cause premature aging of this organ. Excess protein consumption increases urinary calcium excretion and increases the risk of kidney stones.

In short, excessive protein consumption; dehydration, kidney and liver burden, increased urinary calcium excretion, and gout in the joints.



HOW TO UNDERSTAND MUSCLE TISSUE INCREASE?

In order to increase muscle tissue, it is important to remember the importance of exercising as well as increasing the right food intake. If nutrient consumption increases, but not exercised, fat tissue increases. In order to stimulate the development of muscle cells, intensive muscle training and strength training is required. Weighing instruments are often used for muscle increase, but if the scale does not have such a feature, it is unclear whether the weight increase is muscle weight or fat weight. To determine this, body fat percentage should be measured before weight training. If adipose tissue is increased, body fat percentage increases. If muscle tissue increases, body fat percentage does not change or decrease.

HOW TO SUPPLY BEFORE SPORT?

A person who does sports should not do sports on an empty stomach or on a full stomach. We recommend that you take the main meals at least 3-4 hours before the exercise and at least 1-2 hours before the meals. Your food choices should be easily digestible and absorbable. High glycemic index and sugary foods should not be taken before exercise. Foods with a high glycemic index (high sugar content) increase insulin levels and prevent fat burning. Therefore, you should prefer low-fat, complex carbohydrate foods before exercise.

FOODS PREFERRED BEFORE EXERCISE;

- Oats or muesli with low sugar content and half-fat milk

- 3-4 yogurt with whole wheat rusks

- Half-fat yogurt with fruit

- 2-3 pieces of walnut or almond with fruit milk

- Fruit yogurt and almonds

- Whole grain bread, lean triangular cheese and skim milk



HOW TO SUPPLY AFTER SPORT?

The rule of principle for the exercisers is the discipline of the meal. Apart from the main meals, which are regularly eaten, additional snacks provide the body with the necessary energy level and keep the glycogen store full. In this way, it is easier to protect the muscles and burn fat. Nutritional choices after exercise are very important in terms of the efficiency you will get from the exercise.

In order to meet the repair and need of our tired body and worn muscles after sports, we should prefer a protein-based meal. We should turn to meat, chicken, fish, eggs, cheese and especially curd cheese because of its low fat content. Milk and yogurt can also be preferred. Of course, after exercise, milk, yogurt and buttermilk consumption can give you a feeling of fatigue, drowsiness and sleep.



FitWell offers a nutrition program according to the preferences of the user and helps him achieve his weight loss goal. So you can easily diet with your favorite food ...

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Change Your Nutrition Style to Build Muscles

It's true that if you want to improve your muscles, you should start by lifting weights. The formula for muscle development is simple, the muscles ‘shatter ça as we lift up, and as the body repairs them, the muscles develop and the mass increases. How does the body increase this mass? Ye that one. So what and how you eat directly affects muscle development. Now let's look at the feeding ways that will lead you to your destination faster.
1. Must take protein

Protein is such a key substance in muscle development and continuity of life functions that there is probably no one who does not want to build muscle and does not hear the need to take protein. But if you do it according to your head, you miss the way to reach your destination faster. Knowing how much protein you need to take is the most important factor. This value of course varies from person to person. According to a comprehensive study, on average 1.6 grams of protein per kilogram of body weight per day helps muscle development. In other words, a 70-pound man needs to take an average of 112 grams of protein a day.
It's important to get protein from full food. This allows the body to break down protein into amino acids and use it for muscle development. Lean meat, fish and eggs, such as foods rich in protein is one of the leading foods. You can also use protein shakes to complete your daily needs.
2. Eat protein at the right time

Here is another key factor. According to our experts, it is great if you can consume at least 20 grams of your daily protein consumption within 45 minutes of your training. Thus, the body accelerates the muscle conversion of the protein with the advantage of hormonal changes during exercise. No problem if 45 minutes comes short to prepare food, this effect lasts for 2 hours. People often take a small amount of protein for breakfast and a large amount for dinner. Research says that for muscle development, protein intake should be balanced throughout the day. So if you need to buy 120 grams of protein, it's ideal to distribute it to three meals with 40 grams each.

3. You need to get more calories in total

To increase muscle mass naturally, body weight also increases, that is, you need to gain weight. However, there is an important point here, if you have excess fat in your body, first burn these fats, then you need to pass the excess calories system. If you get confused at this point, you can start by taking protein shakes in addition to your normal diet.
If you want to move more consciously, start with BMI (Body Mass Index). Using Fitwell you can get a free Body Analysis and learn BKE easily. Fitwell will also tell you whether you need to lose weight first, depending on your body values. It then prepares the ideal nutrition plan to increase muscle mass. So you can get rid of the protein from which foods, how many calories do you need to solve issues such as muscles to develop and begin to strengthen.

4. It's important to stay away from junk food
You need to increase your calorie intake, but never from junk food. The nutritional values ​​of chips, fried potatoes, processed foods, packaged products, fast food and so on are called ‘empty calories ve and are stored as fat for the body as well as not working. If you want to have a lean, muscular and attractive body, you should always eat healthy. Again, your mobile coach Fitwell will be your best assistant by offering you both a love and a healthy diet with a special diet plan.

5. Get enough carbohydrates to give strength

Your muscles are developing protein, yes, but you also need carbohydrates for energy during exercise. Muscles can absorb up to 35 grams of protein at a meal, so if you feed on protein only, more of it goes to other parts of your body or is excreted as it is. At this point, you have two alternatives to get calories, energy, either carbohydrates or fat. We know that fats are easily stored in the body, so it is best to consume healthy carbohydrates as well as protein. Not only in carbohydrate flour cookies, but in brown rice. The important thing is to focus on healthy, rich nutrient carbohydrate sources.


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Making Muscle and Burning Fat at the Same Time

Most of us target a shaped, low-fat and muscular physics. Bodybuilders and fitness athletes usually want this. But in the course of this fatification, our abdominal muscles disappeared while gaining strength and increasing mass. So now is the time to get rid of fat and get a fit-only appearance - but this time it will be different for you.

Are you sometimes confused about the maintenance of the mass you gain during your diet? Is it difficult to gain weight and for a more muscular body you have to fight for every weight muscle and you may be afraid of losing calories. More calories mean more mass and less calories mean less fat - one or the other - are we wrong?

The old question that has been discussed for years; Is it also possible to burn fat and increase muscle mass? There are so many ideas from experts to practitioners that it is really hard to reach the truth. Many will tell you that you need to choose between them to achieve optimal success, and it is an empty job to try both at the same time. So let's go, let's reduce calories, let's make concessions for better abdominal muscles and shape. No, you can do better than that!

You must implement a concise action plan to reach your highest potential. The rules and plan here will not only help you maintain your muscles, but will also help you build muscle while burning fats in your body. With some planning, discipline and hard work, these can be achieved.

Accurate Amounts

The most important principle in this plan is to eat macro foods (protein, carbohydrates and fats) in the right amounts. By manipulating these foods and following these rules, you will soon reach your goals. Your diet is very important, but you cannot achieve your ultimate goal without following these principles.

Protein : As the main source of muscle building, protein is essential for your muscle building strategy. You should take 1-1.5 grams of protein for every 450 grams of your body weight (this is around 180-270 grams for a 81-pound one). This will ensure that your muscles receive the right dose of amino acids to protect and build muscle tissue. Some of the main sources of protein are chicken, lean steak, fish, turkey, minced meat, eggs, cottage cheese, yogurt and protein powders .

Carbohydrates : Carbohydrates are a great source of muscle preservation. These specific macronutrients will be manipulated as the diet plan continues and will play an important role in its success and therefore play an important role in your regular intake. Mainly you should have intake of complex carbohydrates and fiber. Their sources include brown rice, Indian rice, sweet potatoes, wheat bread, oat pastries, vegetables, some fruits and Ezekiel products.

Oils : Do not dispose of healthy oil. Some fats are essential to maintain hormones such as testosterone, to increase fat burning and to help energy levels. Healthy fats will be used in place of carbohydrates to keep sugar levels constant on certain days and to help you feel satiety. Good sources of oil include avocados, walnuts, almonds, olive oil, natural hazelnut paste, egg whites and sunflower seeds.

Burn the oven!

Now let's see how we can apply these macro foods and manipulate them to create more power and mass while melting the accumulated fats. Protein levels will remain the same throughout the plan process. You will need a steady stream of amino acids to feed the muscles for repairs and recoveries.

Start by testing one gram for every pound of your body weight, that is, 450 grams and evaluate your progress. If you lose your form, try 1.25 or 1.5 grams per 450 grams and reconsider. This should be the highest point you can reach in the protein - the remaining remains in the manipulation of carbohydrates and fat. Allow approximately four weeks for each change in protein content before reassessment.

The interesting part is this. You will now begin to manipulate the carbohydrate in such a way that the body will use its fat tanks for fuel. You will have high, medium and low consumption days. You will receive low carb in two to four days, followed by average and high days. On low days, your body will burn fat for fuel and will retain muscles as long as protein intake is high. You will have a normal carbohydrate day and another high carbohydrate day before you dehydrate your body during the process of taking low carbohydrates for days (too long may cause low testosterone levels and metabolic slowdown).

It will send fuel to the muscles, accelerate your metabolism and burn without keeping fat in the body. Carbohydrate intake should be 0.5 for every 450 grams of body weight on low days (180 pounds, about 90 grams for one 81 kilos), 1.5 grams (270 grams) per 450 grams on average days, and 2.25 grams per 450 grams on high days.

Fat intake should be around 0.25 for every 450 grams of body weight or 20-30% of total calories. However, on days when carbohydrates should be low, it is wise to increase your healthy fat intake slightly. This ensures that your hormone levels remain healthy and balanced and provide enough energy for your heavy training.

On low carb days, just increase your fat intake by 50%. Remember that one gram of fat is twice the amount of calories in carbohydrates, so this is a very important point. For example, if you've had half an avocado in your salad, now on low carb days ... you'll eat avocado.

fat burning3

Muscle Building, Example Diet in Fat Burning

Low Carbohydrate Days

Meal 1 - 3 eggs and 4 egg whites, half a cup of oatmeal (dry), a little cinnamon to taste, 1 spoon of natural peanut butter
Meal 2 - 2 spoons of whey protein or 1 cup of knead, 42 gr almonds.
Meal 3 - 200g meat, fish or chicken, green salad with 3 spoons of olive oil
Meal 4 (pre-workout) - half apple or banana, 1 spoon whey protein to mix in water.
Meal 5 (post-training) - 2 spoons of whey protein to mix in water.
Meal 6 - 200g meat, fish or chicken, broccoli, green peas or green salad and 1/2 avacado.

Average Carbohydrate Days

Meal 1 - 3 eggs and 4 egg white, 1 cup oatmeal (dry), a little cinnamon to taste, ½ spoon of natural peanut butter.
Meal 2 - 2 spoons of whey protein, 1 ounce almond, 1 apple or 1 glass of yogurt.
Meal 3 - 200g turkey and two slices of wheat bread and 1 spoon of light mayonnaise, 2 spoons of olive oil with green salad.
Meal 4 (before training) - 1 banana, 1 spoon whey protein to mix in water.
Meal 5 (post-training) - 2 scoops of whey protein, 12 ounces Gatorade to mix in water.
Meal 6 - 200g meat, fish or chicken, broccoli, green peas or green salad and ¼ avocado, 1 cup cooked Indian rice.

High Carbon Hydrated Days

Meal 1 - 3 eggs and 4 egg white, 1 ½ cup oatmeal (dry type), a little cinnamon to taste, ½ spoon of natural peanut butter.
Meal 2 - 2 spoons of whey protein or 1 yogurt, 1 ounce almond, 1 apple to mix in water.
Meal 3 - 200g fish, green salad with 2 spoons of olive oil, 1½ cup cooked Indian rice.
Meal 4 (pre-training) - 1 banana, 1 spoon whey protein to mix in water.
Meal 5 (post-training) - 2 scoops of whey protein, 12 ounces Gatorade to mix in water.
Meal 6 - 200g meat, fish or chicken, broccoli, green peas or green salad and ¼ avocado, 1 medium sweet potato.


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What are the Benefits of Protein Powder?

In this article, we will talk about how useful protein powder is for the body. Dozens of research results have shown that when protein is taken before and after exercise, the body's rate of protein synthesis increases.

Five Benefits of Protein Powder

When you want to achieve your fitness goals faster and get out of your daily diet routine, the supplement options appear to be endless. But before you choose the right nutritional supplement for you, you should take a look at the protein powders you need.

It may be difficult at first to change your diet and start using nutritional supplements when you start doing sports. There are hundreds of products on the market that promise to develop your muscles or burn fat. While so many products really work, you can confuse them. Before getting acquainted with the world of Supplement, our advice is to buy a high-quality protein powder and start from the foundation.

A regular sportsman will also benefit from protein supplements. The only problem with protein powders was that their flavors were not good, but this problem is slowly becoming a thing of the past. Nowadays, with many brands of chocolate, strawberry, vanilla and even cookie flavored delicious protein powders, just like a milkshake, you can consume your protein powder with pleasure.

Now that the taste problem has been solved, we can now come up with why you should add protein powder to your diet.

1. Protein Powder Helps Prevent Muscle Loss

Whether you do sports or not, you need to take a certain amount of protein every day. This amount is in grams, twice as much for those who do sports, and for those who do not.

The amino acids that come with the protein you take are used for different purposes in various parts of your body to protect your health. Perhaps one of the most important benefits of protein is to build new muscle tissue and repair damaged muscles.

If you don't get enough protein, new muscle tissue doesn't form in your body. The protein also maintains the body's nitrogen balance (the nitrogen level will increase if you are developing the body). The protein you take helps you not to lose lean body mass, called lean red muscle mass. Isn't it necessary to stay fit and maintain muscle mass?

If you are trying to lose weight and avoid eating carbohydrates such as bread, pasta and rice, your protein needs will increase. If you don't get enough animal proteins such as meat, milk, eggs, cheese, yogurt or fish, protein powder will help you.

2. Protein Powder Supports Muscle Repair After Exercise

Numerous research results have shown that when protein is taken before and after exercise, the body's rate of protein synthesis increases. A whey protein powder with a high absorption rate before and after the sport will help you achieve your fitness goals much faster.

The protein shake that you drink 45 minutes before the exercise protects your muscles and prevents muscle damage during exercise. The protein powder that you will drink after the end of the exercise helps the muscle repair by supporting the amino acid stocks in your body.

Whey protein is one of the best absorbed proteins by the body. Whey's biological value is higher than chicken and fish, so it is better absorbed by the body. But this should not mean that whey protein can be consumed instead of chicken and fish. It is best for our health to consume a balanced amount of all protein sources.

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3. Protein Powder Strengthens Bones

Most people do not get enough calcium during the day. Nobody has to consume dairy products, of course, but you need calcium to have strong bones and maintain your high energy level.

Calcium plays an important role in muscle contraction. Unfortunately, this means; if your calcium level is low, you have almost no chance of having the muscles you are trying to achieve.

Fortunately, one measure of protein powder covers 20% of the amount of calcium you need daily. If you drink protein shakes before and after exercise, you're getting almost half of your daily calcium needs.

4. Protein Powder Provides Protein Support for Vegetarians

It is a fact that vegetarians are more difficult to meet their daily protein needs than meat eaters. Vegetable proteins taken only from pulses, nuts and vegetables cannot meet all the proteins the body needs.

This is where protein powder comes in. There are soy protein powder, egg white powder, vegan protein powder and even rice protein powder for vegetarians and vegans on the market. These products will help you meet your protein requirements.

If you are a sports vegetarian and do not control your daily protein intake, you may have difficulty reaching your exercise goals. By investing in a protein powder that you can use fondly, you actually invest in your muscles.

So whether you're lactose intolerance, vegetarian or vegan, if you're looking for a high-quality protein source, soy protein is a must.

5. Protein Powder Helps Plan Your Meals

Though it's worth every minute you spend, it's a long time to think about what you'll eat every day to make sure you get enough protein. Still, there are a lot of people who don't have time to plan at least 5-6 meals a day, and that's why they're turning to fast-food and ready-to-eat foods.

This is a situation that everyone can understand; It takes time and effort to prepare healthy and home cooked meals. Even if you cook for a few days at the weekend, there are situations where you will have to snack quickly.

So what is the solution? Of course, protein powder. 1 banana, 1 glass of skimmed milk and a spoon of peanut butter together in the blender to prepare the protein shake will take only 2 minutes. Even if you can't consume it right away, it's okay to wait a few hours in the refrigerator. You can save time by preparing your snacks in advance, thus avoiding unhealthy snacks.

With your own protein shake, you get a balanced meal in terms of carbohydrates, protein and healthy fats and you also keep your daily calorie intake under control. If you're not home during the snack time, your 1-protein protein powder, 1/3 cup of oatmeal and 1-2 cups of water and the protein mix you will mix in the shaker will handle you for a while. Of course, you may need to keep these materials in your bag or in your car.
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Proven Scientific Methods for Rapid Muscle Development

Patience does not always produce good results!

Changes in the body system, especially in terms of muscle mass, take time, but if efforts are made for bodybuilding and there are no significant size increases from month to month, it should be considered that there is a mistake in the sports approach. It is not logical to waste time with inconclusive exercises. Also, even if progress is seen, the amount is also important. If progress is too slow, some issues need to be reviewed.

To learn about lean muscle mass building techniques, you can read our article Bilimsel Scientific Ways to Gain Lean Muscle ”!

There are five scientifically based ways to achieve faster results.
1. Increase Exercise Intensity!

Training intensity is calculated by multiplying the number of repetitions by the number of sets. This density is the primary determinant of hypertrophy (muscle development). And to increase the volume, it may be necessary to move with weights lower than predicted.

It should be remembered that the intensity and efficiency may decrease according to the stages of hypertrophy, especially within the scope of the sports aiming program .

To achieve the volume required by the muscles, it is recommended that each weight training be performed with 10 to 20 repetitions in three to six sets.
2. Focusing on Eccentric Phase is of Great Importance!

Weight training includes concentric (difficult) and eccentric (easy) phases. For example, when performing squat, an eccentric action is performed. Moving from squat to standing position in many fitness programs is a concentric action. Surprisingly, the eccentric study is much more effective in triggering hypertrophy, according to a study published in the European Journal of Applied Physiology ( 1 ).

Two methods can be applied to increase the amount of eccentric exercises in workouts: The eccentric phase of each exercise can be rearranged by slowing down or only the eccentric phases can be integrated into the routine.

For example, in the case of squat movement: To apply only the eccentric phase, the floor is approached by squatting, the abdominal muscle is squeezed and the position remains for a longer period. When only eccentric exercises are tried, the weight used should be increased significantly. Physiologically, the muscles move much more than they are concentric.
3. Resting Intervals Can Be Reduced to Achieve Fast Muscle Building Goal!

The timers set between the bodybuilding program sets can be re-arranged for 30 to 90 seconds, thus achieving better results for muscle development. In terms of hypertrophy, especially when lifting weights, rest periods of 30 to 90 seconds promote the increase of hormones involved in muscle building (including testosterone and growth hormone), while at the same time feeling that the muscles are working beyond their limits. ( 2 )

In the study published in the Journal of Applied Physiology , it was determined that the fatigue and exceeding the limits of the muscles were a prerequisite for hypertrophy regardless of the repetition and set scheme. Therefore, the experience of burning sensation while exercising is scientifically considered as one of the strongest evidence of increasing muscle development.
4. Consuming More Protein is Very Important!

In practice, muscles actually break down in certain proportions. Protein regenerates by increasing the volume of the ruptured muscles. No matter how difficult the weight lifting exercises are, protein intake is as important as the bodybuilding nutrition program, because healing is achieved in this way. ( 3 )

According to research from Stirling University, for the best muscle building effect, weight workers should consume 0.25 to 0.30 grams of protein per kilogram of body weight per meal. For a 79-pound person, it is recommended to consume 20 to 24 grams of protein per meal. This; It is possible to take with three to four eggs, a cup of strained yogurt or a portion of cake with added protein powder .

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5. Focusing on Calorie Excess is More Important than Focusing on Calorie Reduction!

This suggestion may be a method of building muscle mass that is difficult to accept, especially for those at home who are used to counting calories in the hope of losing weight. But one of the most effective muscle building methods is to consume more calories than you burn every day with the right training intensity.

Because when the body detects a calorie deficit; that is, when less calories are taken than burned each day, it reduces the tendency to create new muscle mass. If the body thinks that food is insufficient for nutrition, storage will be a top priority and tend to store fat. ( 4 )


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Relationship between Cardio and Muscle Building

Is it possible to build muscle with cardio?

Most bodybuilders endeavor to build muscle and gain volume. He is afraid that he will lose these muscles with cardio exercises. Doing these exercises is to keep your heartbeat at high rhythm for a long time and spend high calories. It is important how the energy required for calories consumed is provided. The body uses different methods. It meets the energy need by using the glucose , protein and fats it holds in its stores.

Glucose in the body is usually stored in the liver and muscles . It is at the forefront of energy production in case of sudden need. Fats with the highest energy potential are other sources that grow to help the body. The use of fat is very important for the body . It is valuable because it is high in adipose tissue and produces twice as much energy as glucose when evaluated on a molecular basis. Metabolism does not want to use fats as the first source. When it comes to protein, they are the proteins that make up the basic structure of muscles. Proteins are also used during energy requirements and the use of proteins means that muscles melt .


While athletes strive to build muscle, they look badly at cardio exercises not to be present. The main purpose of the cardio is to lose weight. The fact that it is recommended and fast results for overweight people has been perceived as special for those who want to lose weight. They are also preferred by athletes because they provide condition and endurance . Bodybuilders generally do not prefer for the reasons mentioned above. This is a false idea and has been proved by research.

Bodybuilders try to repair their bodies, which are forced to gain volume, with good nutrition and thus to build new muscles . Nutrition is considered the most important issue for muscle development. However, research shows that cardion is a must for the development of muscles. Cardio increases blood vessels in the body and enlarges them. It is useful for your heart to pump better blood. When you think that blood is what feeds the muscles , the development of the vessels means that more oxygen and more nutrients are transported to the muscles.

When and How to Do Cardio?

Strengthening the vascular network in the body increases the rate of renewal of the body . The faster and more comfortable the blood reaches, the faster it will carry the nutrients to the region and the faster it will repair. Considering that the basis of bodybuilding is training by shattering muscles and then repairing them, it can be said that those who are interested in this sport cannot call and find a blessing. The issue to be considered in this regard is to be restrained.

Measurement is important in cardio . Long-term high-paced cardio exercises are harmful to the body, not beneficial. This method, which is particularly harmful to the heart, is not recommended. Thinking of marathon athletes, their long runs require them to do challenging cardio processes . In order to increase the condition to such a high point, metabolism has to make some changes. For example, marathoners' heart muscles are shorter and contracted compared to other athletes. This is because it evolves to protect itself because it will pump blood at high tempo for 40 km.


According to the researches, the human body is programmed for short-term variable-paced movements instead of performing long-term movements at the same tempo . Experts on this issue since hunting time to avoid the danger of human beings are equipped to make short-term sudden runs. Sudden explosion movements always have a high impact on the body. Instead of 30 minutes of fast-paced running , completing this time as 3 minutes slow and 3 minutes fast will keep your metabolism alive. Even after the run, the metabolic rate will not decrease and perspiration will continue.

As we mentioned above, when doing cardio, the body will need energy and will try to obtain this energy from its stores. In order not to burn the valuable muscles in their stores, it should be provided with the necessary energy. Another important point to be considered at this point is nutrition . People who do cardio exercise to lose weight cannot prevent the body from meeting the energy needs of the muscles if they eat less. I mean, they lose weight, but they lose muscle . To prevent this, it is necessary to feed on protein.


Sports people should lose weight by eating to prevent muscle loss. A balanced carbohydrate and fat intake along with protein is required in cardio exercises. Metabolism, if not enough nutrients to become self-famine to survive longer instinctive response. The metabolism that goes into famine mode will tend to store the nutrients it receives as fat and prepare for difficult days. The first energy source for this will use the muscles and cause muscle loss.

As a result, cardio is important for those who want to build muscle. Cardio does not directly muscle, but indirect development. Short and variable-paced cardio will surprise your body and will help to renew both your veins and muscles. Combined with a good and balanced nutrition plan, it will prevent muscle loss, prevent injuries and at the same time accelerate muscle structuring.

Important note

The important point here is that the muscles in the same area should not be fatigued with cardio after the weight training. Cardio exercises should be performed on different days or on slightly brisk days. Otherwise it will not be of benefit.

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WARNING!

Written and visual contents in our content are compiled from different sources, suggestion and information letter. There is no definitive diagnosis and treatment. In case of any health problems, consult your doctor. Remember that the treatment methods used in health problems may vary according to the individual's biology, hereditary characteristics, age, height, weight differences, allergic aspects, and dozens of different conditions. Your doctor can help you in the treatment of your health problems.


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3 Basic Principles for Maximizing Muscle Growth

Muscle building, “ nutrition , training , sleep , repeat” can be a simple equation.

But most of the time one or more of these factors are overlooked, overworked or not done continuously.

If you ignore the importance of diet or work hard in the gym, you will not be able to achieve your goal as quickly or effectively as possible.

Many people with target hypertrophy ( muscle building ) think that the more time they spend in the gym, the easier and quicker it will be to achieve their goals.

In the gym I go to, I often see people running the same muscle group 6 days a week during the 2 hours that they do endless different exercises .

Although you can see the results in this way, you spend a lot of time. Instead of spending your whole life in the gym, you can reach your goal faster and more efficiently if you know the science behind building and preserving muscle mass.

In order to build muscle as well as the right diet and sleep, it is important to consider the weight and volume of the weight lifted to ensure that you are targeting all the mechanisms that awaken hypertrophy during each training session.

For workouts involving a large number of repetitions and sets, lifting as heavy as possible from time to time will do more harm than good.
Hypertrophy depends on three main mechanisms:

1. Mechanical Tension

2. Metabolic Stress

3 . Muscle Damage

muscle-growth start-to-most-up-to-ic layout to-3-basic-principle
1. Mechanical Tension

Zaman Time under tension ifade refers to the mechanical tension to which the muscles are exposed during exercise. The mechanical tension may be active, ie the muscles are stretched isometric or passive, which means that the muscles are stretched without contraction . The creation of mechanical tension in a full range of motion in an exercise triggers the maximal hypertrophic response. This is due to the formation of both active and passive voltage.

Passive tension will help activate the connection of the mind with the muscle, which will act as a signal for the muscle to react to tension during exercise. However, passive tension alone will not lead to hypertrophy of a muscle. However, when this is combined with active tension over a full range of motion, the time under tension increases, the muscle is properly activated, and thus working at full capacity.

Your muscles don't know the size of the weights you use, they just know how much tension is created. Although weights often generate more tension as weights increase, it can have a damaging effect by preventing the completion of exercise in a full range of motion.

Slowly exercising with a weight that you can use with a pre-activated muscle and a full range of motion is the most effective way to create ”mechanical tension and growth triggering”.
2. Metabolic Stress

To trigger a hypertrophic response, the muscles must be put under metabolic stress. You may notice that your muscles are “pumped sırasında during a hard workout, which occurs when blood builds up in your muscle and oxygen deprivation (hypoxia) occurs. In this process, “ pump ” sensation is caused by metabolites such as phosphate , hydrogen , lactate and glucose metabolite .

This indicates that micro-muscle tears occur during training; this means that the muscle will need adaptation, repair and ultimately growth to protect against future micro tears. It is therefore important that you increase your weight at the gym so that you can stimulate muscle tears for more frequent repair and growth of the muscle and create enough metabolic stress.
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3. Muscle Injury

You may have difficulty walking when you get out of bed the day after a hard leg exercise, an example of what is called “delayed-onset muscle pain (DOM) .. Although not directly related, it is an indicator of muscle damage.

When mechanical tension and metabolic stress occur, micro tears and muscle damage occur, which help muscle fibers grow stronger and heal. This hypertrophic process depends on you to create enough time for yourself to correct muscle damage , eat properly and sleep, otherwise you may be injured or you can cause more harm than benefit.

For example, if you do muscle training once a week, the level of muscle damage you will be applying may be more severe (high load and density) because the muscles will have a week to heal themselves. However, if you do muscle training more than once a week, it is important to reduce the load and intensity to maximize recovery before the next exercise.
How to Maximize Hypertrophy?

Various scientific studies have shown that it is more effective to grow each muscle group with 4-5 different movements 4-5 times a week compared to intensive training once a week. It is important to ensure an effective and proportionate amount of mechanical tension, metabolic stress and muscle damage in each training session to trigger the maximum hypertrophic response and maintain muscle growth over time.
Is it necessary to use high density or high weight to build muscle?

If your goal is to build muscle, you must understand how to build muscle. The three mechanisms mentioned on this subject; how your muscles tear, repair, and grow. When you apply them all the time in training, and when combined with adequate repair time and proper nutrition, you will spend less time in the gym and see better, faster results.
Key Information:

Use a full range of motion during an exercise.
Gently complete your workout with a previously activated muscle.
Include low load high intensity exercises for the pump.
Give your body time to repair muscle damage.

If you want to get stronger faster, you need to work with the Super Set

It is important to differentiate and diversify the trainings in order to get stronger, get bigger and reach the goals faster. One of the best tactics is to work with super sets, but how? Discussion Working the same motion in series and in multiple sets raises motor-unit activation by exhausting the muscle. As the muscle gets tired, the brain DE activates more muscle fibers to compensate. Muscle activation occurs… Continue reading


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WHAT IS PROTEIN POWDER, WHAT ARE THE DAMAGES, HOW TO USE?

What is protein powder? What are the benefits of using whey protein powder for your daily protein need? Are there any damages to the protein powder? How to use? How is it produced?

Why do you need to read this article specifically? (Finally got the summary!)

An ordinary day, an ordinary person:

Hey, heavy! I take 600 grams of chicken, 6 eggs, 2 cans of tuna, protein powder and BCAA per day. All of this makes me materially weary, but I only get 3 times my weight of protein. You think that's enough? But they're all…

An ordinary day, an ordinary news page:

Think again before drinking protein powder ! Protein powders especially used by bodybuilders cause many problems such as brain tumor, heart and kidney diseases!

Now you understand?

No?

So read on, you'il be very surprised.

From the need for protein to the protein kills people, there are lots of superstitions and nonsense being spoken on TV, the Internet, gyms, family chats. As the heavyweight team, we would like to put all these to the final point with scientific facts in a single article.

Hundreds of thousands of followers, hundreds of athletes and many scientific articles we have read with the experience and information we have compiled this article, good readings to you. Please join us with your comments and, if you like, share our work with our friends!

What is Protein Powder?

Protein powder does not deserve to be the most popular supplement . The benefit of protein powder is that it contains protein. Voodoo is not a hocus-pocus product. You may need to take it when protein is missing in your diet. Whey Protein is made of milk and is not an unhealthy product. There are other ways of production (from eggs, rice, etc.)

We will examine all of this in detail now, and you will use your money wisely.

Maybe you won't take protein powder as it is unnecessary for you al
What is Protein?

Before we understand the dust, let's get a general overview.

Protein is a complex organic compound that is formed by the linking of amino acids in chains. There are many protein structures in the food we eat, just as we do in the mortal body.

Proteins contain 4 calories per gram, but are consumed at the last moment of hunger. Since they participate in many structures in the body, burning protein as an energy would bring a pretty big bill. For this, we use carbohydrates which are cheaper.

Since they are very important for tissue formation, it is also the most important component for muscle development. That's why all this popularity in the sports community.
What is Amino Acid?

Proteins are digested and used as amino acids. What is interesting here is that while there are 20 different amino acids, our body can produce only 12 of them. 8 amino acids are essential ”essential” amino acids.

For some amino acids, you may have heard that it is called el conditional essential,, which can be produced in beautiful days, but not in difficult situations. For example, glutamine is one of them.
What are the Benefits of Protein?

Protein has many benefits. A must for health, but for athletes:

Increases protein turnover and positive nitrogen balance: Our tissues must replace worn proteins by synthesizing new proteins. Protein intake increases it. Protein synthesis will be reduced if not taken enough.
The thermal effect of the protein is high: 2-3% for fat digestion, 6-8% for digestion of carbohydrates, 25-30% of the energy that proteins bring for digestion. So if we eat too much, eating it from protein will reduce unwanted weight gain. You think I bought 400 calories, but it's actually 300!
Increases glucagon: A hormone that plays a role in fat burning.
Increases growth factors: Increases hormones that help cells to grow.
It boosts the body's nutritional supplements: beneficial ingredients such as CLA , BCAA , creatine , 1-carnitine , 1-glutamine are found in protein-containing foods. When sufficient protein is taken, they do not need to be externally supported.
For these reasons, protein is an important food.

Daily Protein Need for Athletes How Much?

Protein Calculation
Weight (kg) *
Fat Ratio *
Daily Minimum Protein (weight gain, gram)
Daily Minimum Protein (grams when burning fat)

I don't know if you'il believe it; the protein is very hard to find, not much of a food we live lack of! Now let's see what's on this:

1988 - Walberg et al. ( 1 ): 1.6 grams of protein per kilogram is sufficient to maintain a positive nitrogen balance (muscle development takes place) in weightlifters on a hypocaloric diet (low calorie).

1992 - Lemon et al. ( 2 ): Inexperienced bodybuilders, there is no difference between 1.3 grams and 2.6 grams per kilogram, ideal for a positive nitrogen balance of 1.65 gr / kg.

• 1992 - Tarnopolsky et al. ( 3 ): No difference was found between 1.4 grams and 2.45 grams per kilogram in terms of protein synthesis, lean mass increase or increase in strength, protein oxidation was high in the over-receiving group (indicating excessive intake).

• 2006 - Hoffman et al. ( 4 ): No difference was found between 1.7 grams and 2 grams per kilogram for 3 months in terms of body composition, strength and hormone concentration.

As these researches, we can add dozens more daha ( 5 )

If there's one thing I've learned from tens of thousands of emails, it's going to be very underestimated . Alı There must be a mistake, it should be more and more important than that, bilir you can say.

Well, let's examine the question marks one by one.
Protein Need for Intense Sports

If you think that you should take more than these studies say because you are training very hard, more than 1.65 grams of weight per body weight did not make an extra contribution for bodybuilders who worked 6 days a week for 1.5 hours a day. ( 2 )

But I am an advanced athlete…

If you think that you are an experienced and advanced bodybuilder and therefore need more than usual ( do you even lift bro? ), You need to know that elite bodybuilders need less protein than novice bodybuilders.

Even long-term endurance athletes need more protein than elite bodybuilders. This is because the more advanced you are, the less tissue you can refresh. The less tissue you wear and renew, the less protein you will need. Endurance athletes will need more due to their long-term catabolic training ( 6 , 7 , 8 ).

Likewise , people injecting steroid hormones do not need much. In this study, even those who received 1.2 times protein per kg per day for 20 weeks managed to add 8 kg muscle mass without any exercise ( 9 ). This is because the drugs used in the body by reducing protein breakdown makes nitrogen balance positive.
Protein Need for Burning Fat

While some researchers say that over-protein would help nitrogen balance when creating a calorie deficit, so people who want to burn fat will need up to 3 times their mass needs ( 10 ), but this has never been proven. In fact, according to some researchers, nitrogen balance does not always indicate protein deficiency ( 11 ). Taking too much does not guarantee the positive nitrogen balance and 1.6 grams per kilogram is enough for those who want to burn fat ( 12 ).

In other words, people who want to burn fat need not have high protein, but the high intake of both calorie deficit and helps to feel full, to increase protein intake from healthy sources, it will not be a bad idea.

Daily Protein Needs Özet

According to the research, the protein taken between 1.2 grams and 2.2 grams of lean mass is sufficient to maintain and increase muscle mass, even in the calorie deficit.

The lower the fat ratio and the more calorie deficit we create, the better it is for us to consume the upper limit. What you get above this amount will affect what performance, what appearance. If we take too much, at best we will get expensive glucose (sugar); because the body converts excess protein to glucose and uses it for energy (see gluconeogenesis ). Or if we get more calories than we need, these calories are stored as fat in the body.

It is a myth that is not based on a scientific background that we should take 2, 3, 4 grams per kilo.

What happens if we don't get enough protein?

Protein deficiency does not cause a big problem for a short time.

Continuous deficiency may interrupt your muscle development first and may cause serious health problems.

We share this not for fear and panic, but for your conscious approach. You should check your daily protein intake.
Is There a Benefit to Excess Protein?

So far, we need to realize that we don't really need a lot of protein to improve the body. But the industry has made so many advertisements and discourses to convince you; You won't believe a few vitamins-free researchers! And science can't answer everything, for example, what is love? Is this real or a fantasy?

While we still have a lot of unanswered questions!

First of all, there are psychological benefits to making sure that we don't consume protein to ensure “guarantee“. My personal experience is that I saw dozens of pure young people attacking the training with the determination of people on the metrobus tail just because they drank protein powder. If these people are going to do their training a little harder with this belief, let them do it .

In addition to the psychological benefits, as we have written above, the thermal effect of the protein is high: that if we eat too much, eating it from the protein will reduce unwanted weight gain. In addition, protein consumption has a more saturation effect than other foods.

Useful ingredients such as CLA, BCAA, Creatine, L-Carnitine, L-Glutamine are found in protein-containing foods. When you take too much protein, you get them too much and it can have some positive effect, maybe.
Which Foods Most Contain Protein?

protein-containing foods

You should take your daily protein needs as you calculate above every day for optimal growth. From time to time it falls below the minimum value is not a problem, from time to time over the benefits may be.

What we're wondering right now is; What foods does protein contain?

Foods Containing Protein

• Animal sources: Red meat, fish, poultry, eggs, dairy products, animal protein powders (usually derived from whey).

• Vegetable sources: Nuts, pulses, cereals, vegetable protein powders (usually derived from soy, peas or rice).

In general, these food groups contain a significant amount of protein to meet our needs.
Do Vegetable Proteins Make Muscles?

It is not known which foods contain protein, but the biggest concern of people is whether vegetable proteins are counted. And unfortunately, too many legends are circulating around this. One of them is the absence of vegetable proteins .

Almost every protein source in nature carries all the necessary amino acids. That is, plant proteins also have the full amino acid content; but the amount of these amino acids may vary from food to food. So it carries, but maybe less.

The concern here is whether missing amino acid intake is a problem. However, when we examine it, in fact, the protein sources that we call incomplete are not very incomplete, or they can easily be completed together with other foods we eat ( 12 , 13 , 14 ).

If we had to eat a limited amount of food for the rest of your life; maybe then animal protein could be a little more important; but cereals with pulses, dried fruits and cereals, etc. We can compensate. In fact, it is much easier to eat abundant from vegetable sources, it is much easier than eating from animal sources, there is no serious situation to worry about.

There is no particular interference with the source of protein in the researches on the amount of protein mentioned above, so you do not have to take all those amounts from animal proteins. If you meet your calorie needs with some milk and cheese in the morning, some chickpeas with meat at noon, dry beans and rice in the evening, you probably meet your protein needs easily.

Why are these legends spreading?

People once believed that the world was flat. However, while we have such abundance of information, making these suggestions is more than innocent ignorance; either unsuccessful advice from inadequate people, or excuses from secret steroids “I eat a lot of meat, you eat and you develop…” ; or greed of people who make money from protein trading.

You no longer have such concerns. Since you are in Ağrı Saglam , you will get better results by spending your energy and effort correctly.

What is Protein Powder? What are the benefits?

The purpose of protein powders is to add extra protein to the diet and meet the amount of protein required for the protein synthesis of muscles.

If the protein you get from meals is sufficient, taking extra protein powder will in most cases not have an extra benefit to muscle development.

So far we have already studied the benefits of protein, but let's see if there is a separate event of protein powder.

Protein Powder Prevents Muscle Destruction!

Our goal after sports is to destroy muscle tissue. In fact, there is some muscle destruction. Just as there is chaos in the cell as the cell divides, as we stretch the spring back to throw the arrow away, we sometimes need destruction in life, and this is beautiful !

Protein powder does not prevent this destruction, but prevents it from lasting. If you feed quickly after training, you can support muscle development.

Of course, if you ate a protein or amino acid source close to your training time, you don't need protein powder.

In addition, the main benefit of protein powder is that when you are on a fat-burning diet , you get something with low calories and high protein, since you already have fewer calories. So it helps you to secure your macros. Most things you eat can't do it as easily as protein shake.
Protein Powder Makes Muscle! (Even Bone Even!)

In fact, protein or amino acid makes muscle. But as we have already mentioned, protein powder provides convenience if your body does not have that moment of nutrients.

How it does this helps you maintain a positive nitrogen balance after training because whey is digested quickly. Positive nitrogen balance is essential for new tissue formation.

On the other hand, calcium is very important for the skeletal muscle system and its deficiency can be compensated by whey protein consumption. A scale of powder addresses the need for about 20% calcium.
Protein Powder Burns Fat!

Of course not directly, you have to understand that now. But when sports meet the right diet, you'll burn fat.

The major contribution of the protein supplement is that it contains high amino acids despite low calories. It is of course possible to achieve this with diet but it is difficult.
Protein Powder Makes Nutrition, Life Easier!

In fact, this is the biggest difference, everything else fish, chicken, barbunya can not do things.

Lives are very busy now, so sectors such as diet food service have grown and now we want to make every job easier and focus on our own business. This is essential for us to become a better athlete, which is the subject of another conversation.

If you don't like to cook yourself, if you can't get protein in an easy and delicious way, is it as good as meeting the need with a delicious shake?

You can also make simple recipes with powder, it becomes easy to gain weight quickly with high calories.

On the other hand, protein powders can help for relatively difficult disciplines such as the ketogenic diet and the vegetarian diet. There are even herbal powders for vegans.

Our source is Examine.com's Researchers and Doctors , claiming all these benefits, because it can be a bit heavy for coaches and dieticians to interpret individual research. You can even learn how hundreds of research has been obtained and who pays for it. Not that we can't, but our heads are broken; but they are doing better than us 

How is Protein Powder Produced?

There are many types of protein powders. The most common are whey and casein protein. They both consist of milk, of animal origin. The less common egg protein is also of animal origin. In addition, soybean, pea and hemp protein powder is produced from vegetable origin.

Now let's examine the protein powder types one by one.
Whey Protein Powder

What is Whey? Whey is a product of cheese making. So it comes from milk. The protein portion is isolated from whey to form the powder. It is therefore of animal origin and contains lactose.

For those who are allergic to lactose, it would be reasonable to use products with lactase. The added lactase enzyme digests the lactose, thus more easily digested.

Fat is separated from the whey and used in different foods. The processing can be done by simply drying or removing protein-free materials such as oil. Whey protein is a fast digestible protein.

whey protein powder
Casein Protein

Casein is a phosphoprotein. Milk is the main protein. Produced from milk. It has adhesion. It contains all the amino acids required for growth and survival.

A person who is not allergic to milk may be allergic to casein, so it is best to consult a doctor if it causes discomfort in use.

The casein protein forms a gel structure when it comes into contact with gastric acid. It slows the emptying of the stomach and the mixing of amino acids into the blood. Therefore it is digested more slowly than whey protein.

According to research, muscle protein synthesis is not as effective as whey protein, but it is more effective than vegetable-derived proteins.
Egg Protein

Eggs are a great source of protein. When calculating the digestion rate of the protein, 100% is used as the reference. Like other animal-derived proteins, it is a complete protein source. It contains all the necessary amino acids.

Since egg yolk is not used when making egg protein, it may be a bit weak in saturation. It will also be a useful source of animal protein for allergy to milk.

Whey protein, although not as good as it contains leucine. Leucine is a very important amino acid for muscle protein synthesis.
Herbal Protein Powders

There are protein powders made from many plant sources separately. These include peas, soy, brown rice and even hemp. There are also protein powders produced using multiple plant sources.

Protein powder of vegetable origin is not always a complete source of protein, such as animal proteins, if it is of poor quality. However, protein powders produced from mixed plant sources can be supplemented with relatively missing amino acids. Therefore, when buying vegetable protein powder, we need to pay attention to its contents.

A benefit of vegetable-derived protein powders may be more beneficial in suppressing appetite than whey and casein. It will also be digested more slowly than animal sources because it has a higher fiber content.

Vegetable protein powders will be useful for vegan athletes to make it easier to get protein. Vegetable protein with full amino acid content can be consumed thanks to reinforced protein powders.
Types of Protein Powder on the Market
Concentrated protein

The concentrated protein is extracted from foods using heat, acid or enzyme. About 70% protein. The remaining calories come from carbohydrates and fat. So it contains some carbohydrates and fat.
Isolated protein

Unlike concentrated proteins, isolated proteins undergo a filtration process. In this way, even more carbohydrates and fats are separated. Isolated protein powders contain up to 90% protein.
Hydrolyzed protein

The hydrolyzed protein breaks the bonds of amino acids with the use of even more heat and acid. Thus, amino acids are more easily digested. This is the extra efficiency of hydrolyzed proteins.
How to Use Protein Powder

The amount of protein powder you need to complete your daily needs, the more you can get. There is no harm in getting too much protein.

The need for protein will not be different from the other days because the muscles are renewed the day you do not do sports. The account is already done accordingly.

Powder in the box, as written in the package water or milk if you want some high calories can mix and drink. Quite simply 

If you need to take it before training, we recommend taking it with water. Milk is not something to recommend especially before training, for many reasons. We can say the same for the whey made of milk. We recommend that you are already hungry before training, a separate chat.
When to Use Protein Powder

Whey protein is a fast digestible protein. Casein protein is digested a little more slowly. The timing of the protein or protein powder is said to be very important, but this proposition is often not valid.

If you take your meals at regular intervals during the day and you can meet your protein needs at the end of the day, fast or slow digestion of the protein makes no difference. That is why you do not have to buy before the training - after the training! You can have it at a meal that contains less protein or a snack!

However, if you do not meet your protein needs during the day, or when you are fasting with an intermittent fasting diet, it may make a difference to take the protein quickly after digestion.

In addition, some studies suggest that more digestible protein should be preferred as age progresses.

If you have just started sports, get the right training program and nutrition program before protein powder. However, after 3 months, 6 months later, such as no time limit, if you want to do sports without the protein you can meet. You don't have to qualify for a time, use dust.
Is Protein Powder Harmful?

Protein powder is made of milk, not synthetic, but natural. The healthier the milk is produced, the healthier the powder. This is the determining factor among the products. It is healthier than bread at the table of millions. But when examined in depth, milk-related problems carry many protein powders.

In some people, milk can cause allergies, acne, and gas & bloating problems. Those with lactose allergy may prefer isolated whey.

Protein powders or protein do not harm the kidneys. However, people with problems in their kidneys should consume careful protein and therefore consume careful protein powder. Since consuming protein in general will make the body's pH balance acidic, drinking plenty of water will be beneficial for people who want to develop muscle.

About protein powder, heart attacks, artificial muscles, sagging muscle to form the hold; superstition to very fast muscle building, abnormal growth. However, the benefits and losses of the product are as summarized, not as much as an actionable supplement.

Now we come to the exciting part of the article. Let's say we eat a lot of protein, do we encounter any negative?

First, none of the aforementioned studies showed that those receiving excess protein experienced a drawback. These studies were conducted on active, healthy young people.
Is Protein Harmful to the Kidneys?

In humans with healthy kidneys, it was tested up to 2.8 times the mass and no adverse events were encountered ( 1 ). For people with healthy kidneys, there is little concern about protein intake, but it is recommended to increase protein intake slowly and consume plenty of water ( 2 ).

However, protein is definitely a nuisance for unhealthy kidneys. Therefore, limitation of intake may slow the increase of renal problems ( 3 ). 0.6 grams per kilogram is recommended ( 4 ). However, you should consult your doctor about your specific circumstances.

In fact, this is the point where things get confused, because it is not easy to see if our kidneys are healthy.

Kidney problems don't show up early. Therefore, it is very important that especially those who consume excess protein do research on kidney health and those who see any abnormality in urine should consult a specialist physician immediately.

Kidney problems are a serious issue, ranked 9th among the causes of death. In particular, animal proteins are much more distressed than vegetable proteins at the point of creating kidney problems ( 5 , 6 , 7 ).

If you experience an abnormal condition, it is normal to investigate. Not to panic or blame something.

Is Protein Harmful to the Heart?

There is no negative relationship between protein and heart. TV, newspapers and families concerned about protein; especially if they claim that grew the heart of whey protein powder, these allegations are known only within the borders of Turkey.

On the other hand, according to the American Heart Association, saturated fat-containing protein sources may adversely affect heart health ( 8 ), but these claims seem to be rebutted in the recent meta-analysis ( 9 ).

So you don't have to worry about your heart when consuming protein.

If you are taking steroids, or if you intend to take them, you may have many potential problems with heart health. This isn't about protein, it's about dust.

Is meat harmful?

Recently, there have been publications showing the cancer-related risks of meat consumption ( 10 ). In fact, research on this issue can not produce a very clear result. We still don't know exactly what it is, because it's hard to investigate.

There are still serious risks. This is related to the type of meat and the way it is cooked. As this topic is not as simple as our previous bets, and probably because the reader doesn't care about the details, I find it sufficient to summarize the researchers' comments on Examine:

• Consuming red meat every day involves a serious risk of cancer, especially bowel cancer. Organic meat 1-2 times a week does not look problematic.

• High consumption of processed meat (sausage, salami) is to play with fire.

• Playing with fire (overcooking, frying) is playing with fire. Therefore, different cooking methods should be preferred.

Is Whey Protein Harmful?

Okay, protein is probably not harmful to healthy people; but protein powder? Because they say “not natural“? Look, Professor. Dr. wrote an article in the newspaper, under no research or anything like you put under, but we should stay away from protein powder. He doesn't say why, but there is one he knows ne What do you say, Heavyweight?

Obviously, this interesting question in the face of my hand entangled my foot. Protein powder is a food, just like anything you buy at the market. Hormone is not a pharmaceutical, chemical, synthetic product. Whatever it is, it's protein powder. If you do not have a milk problem (such as lactose allergy), you will have no problems with protein powder. In fact, if you have problems with milk, milk whey protein powder and milk protein to benefit, you do not trigger allergies ( 11 ).

For God's sake, is there any academic work the world accepts? There are teams that have meticulously interpreted the works mentioned above. We've never seen anything like this in any of these teams. Somehow these problems are only in Turkey, hmmm ...

Everything discussed in the media on this subject is the product of ignorance, with no scientific background. Just like the ministry-approved cheese you go to the market, you get the protein powder approved by the ministry from pharmacies, stores, the Internet, your friend, your gym and so on. You can take.
Then Do You Know Why Doctors Say Harmful?

We heard this statement in abundance, and we respect that.

If you think this way, you should understand that being a doctor, or even being a direct kidney doctor, does not guarantee that you know anything about protein powder.

Yahu in the world is constantly coming up with something new, will I know everything about sports forever? Of course not. That's why people become specialized in their expertise, become experts in limited areas, even those areas are constantly changing.

What do they know about the production of powder that we and the experts we follow don't know? If they know, why are they telling this in the media?

The place to do science is academic studies, creating media speculation is not science! Let them work out, let them teach the world.

Please…
E, these Protein Milks?

We see that whey-based ready-made protein shakes, protein milks, have become widespread in the market.

As a matter of fact, the sportsmen proliferated, and as the sportsmen increased, the big milk brands and not the small protein powder brands awoke to this situation. They made protein milk.

What's the difference from this dust box? Why doesn't anyone say anything to milk?

We leave it to you.
Summary: Practical Tips on Protein Powder

To sum up, you've read a lot:

1- The protein we need to improve the body is not much. Many of us go into material and moral trouble to buy unnecessary “expensive candies!! We can meet this need without much difficulty from plant and animal sources.

2- If we cannot meet this, especially during the fat burning period, this will be necessary, protein powder will help us meet our needs. So dust makes life easier.

3- It may be beneficial to consume more protein or need. Excessive consumption does not cause any health problems in healthy people; but if you have any health problems, it is more appropriate to eat according to the advice of your doctor.

5- Excessive meat consumption can be harmful as well as unnecessary! Protein is not only found in meat, or just animal sources. Vegan nutrition can also be developed to complete muscle .

6- If we need to use protein powder, we can use it at any time. It does not have an age, it does not need a sports experience, there is no pre - post condition.

7- Protein powder can be used as written on the package. No hokey!

8- There is no such thing as every expert will be right every time he says it. You must use your mind, no one will think of you more than you!


6AXX
Atkins Gluten Free Protein-Rich Shake, Dark Chocolate Royale, Keto Friendly, 8 Count