Kids nowadays...tend to go overboard [on] protein - something I believe to be totally unnecessary... - Arnold Schwarzenegger
Hello my Steemian friends and welcome back to another episode of my health tips. In the last episode I promised you to clear up the myth about protein supplements.
Probably you heard already this kind of advices, like to drink three time a day a protein shake to fill your need of protein and especially after your workout to save your gains.
So lets begin clear this up!
First let's see how much Protein you need a day when you're don't working out, doesn't matter if you're a man or a woman.
0,8g of protein per kilogram of body weight, for a 80kg human it would be 64g protein a day... easy to make it.
If you doing sport you will need 1,2 - 1,8g of protein per kilogram of body weight, again a 80kg human would need 96 - 144g of protein a day.
A stake have about 25g of protein per 100g, buckwheat have 13g of protein per 100g, black beans and kidney beans have 21g and 24g of protein per 100g.
≈ 120,5g of protein without any protein supplements:
| Meal | Protein |
|---|---|
| Breakfast: oats 120g, linseed 20g, 1 banana, 1 apple,120 ml soy milk | ≈ 26 g of protein |
| Lunch: Salmon 150g, brown rice 150g, black beans 50g and a side salad | ≈ 44,5 g of protein |
| Snack: Mix of walnuts, almonds and cashews 30g | ≈ 6g of protein |
| Dinner: 2 eggs, 1 avocado, tuna 120g, 2 slices of wholemeal bread | ≈ 44 g of protein |
If you add a second can of tuna in your day you will have ≈ 144g of protein.
As you can see, it's not a big thing to fill you need of proteins without add any protein supplements. Also if you eat real and fresh food you also receive a big amount of micronutrients, which is also important than only to fix on macronutrients.
But the big dude in my gym said to me I need to drink a post workout shake to save my gains after my workout! - probably every second human in a gym
Ask yourself... What do you think how long does it take to absorb the food that you eat ?
It takes from one to five hours for solid food to pass even the stomach and even longer to pass the bowel. For example when you working out at the evening, why do you need protein supplements when you probably don't defecate your breakfast ? You will have always protein in your body when you eat, save your money and go out and buy yourself some delicious food or invest the money into crypto.
But when you think "This guy talking bullshit I'll stay loyal to my protein supps" Than please look accurate to the nutrition facts because some companies trying to confuse you, when their labels say their product have 100% whey protein in their products. It doesn't mean that the product have 100 g of Protein per 100 g !
This is the raw material:
WPC-80 (Whey Protein Concentrate) have 75-78 g of Protein per 100 g.
WPI-90 (Whey Protein Isolate) have 85-88 g of Protein per 100 g.
Let's do quick math ...
When you have a product that is made 100% out of WPC-80 and add chocolate flavor and sweeteners, than you will have about 70-73 g of protein left per 100 g. Don't believe everything from the fitness industry.
Stay healthy my friends!
If you have any suggestions for the next episode, leave them in the comments below.
Your Vladi
Previous Episodes of VladiHealthTips
Episode 1: Do you have back pain?
Episode 2: How Vitamin D can save your life
Episode 3: Do you have cramps?
Episode 4: Is it bad to eat at night?