Lift Fast Die Later: Balancing the paradox of physical longevity and health span through resistance training and fasting. by Clint Purches

Author:Clint Purches [Purches, Clint]
Language: eng
Format: azw3, epub
Published: 2020-12-07T16:00:00+00:00

Deciding whether to supplement with protein should take into consideration your , normal daily diet, training programme, post exercise needs, daily energy needs and your budget. When it comes to budget, protein supplements can vary wildly in price, generally the better the ingredients the more expensive they are, plant protein supplements such as pea protein are more expensive than the dairy alternatives. If you decide to use a protein supplement you should try and buy the best you can afford, a 4.5 pound (2kg) tub should last a month if you are using one 20g scoop per day post exercise, not a great amount of money but once you start to stack this with creatine and other supplements you can start to build up a fair monthly expense. However when you consider some people will spend much more monthly on coffees then it doesn’t seem that bad, You may also find that when combined with fasting the money you save by buying less food could be used buying protein supplements.

If your aim is gaining muscle then supplementing with a combination of creatine and protein is really all you need, if you intend to maintain muscle mass or lose weight then creatine alone will suffice. If your intention is to reach a sub ten percent body fat then an increase in protein could be required to stave off your hard earned muscle being lost, especially the closer you get to eight to six percent.

Other supplements are available if your goal is to gain some serious muscle such as essential amino acids, glutamine, carnatine and beta-alanine, however unless you are or intend to become a bodybuilder then the only two supplements you need are protein and creatine, everything else will blow your budget and will gain you nothing more than a larger bill at the checkout of the protein companies website.

Deciding which protein powder to choose is a simple process depending on your goals and diet, if you are trying to add some weight then a high calorie protein powder would be your choice. Called Mass Gainers these products contain a higher carbohydrate content. Conversely if fat loss is your goal then a lower calorie, lower carb version is all that is required, some will contain ingredients such as green tea extract to assist with the fat burning process.

Whey protein is the most commonly used protein powder taken as it is easily digested and is fast absorbed by the body, making it the perfect post exercise supplement. Whey protein is a mixture of proteins isolated from whey, which is the liquid constituent of milk that separates during the production of cheese. There are several favoured types of whey protein, the main difference between them is in the way they have been processed.

Whey Hydrolysate: Also known as hydrolyzed or hydro whey, this type of whey has been pre-digested so that it gets absorbed faster by your body.

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