Which One Should I Take?
With the increasing number of scientific breakthroughs in the sports nutrition industry, there are more and more products available in the market place that seem to cater to every different type of fitness related need. Today’s consumers are faced with a wide range of sports supplements to choose from. It is no wonder that many people are confused over which kind of product to take that suits their own personal goals.
At MARKSCHEFFEL Fitness & Scuba Instruction we want to break through any confusion and reveal the simplicity of good nutrition, to help you achieve your goals and to support you every step of the way.
Here is a very simple explanation of some of the most widely used products around today.
The Big Three –
1. Protein Powders and Protein Drinks
Known Benefits
Strength Gain
Muscle Growth
Better Muscle Definition
Increased Metabolic Rate
Protein is one of the three essential macronutrients needed by our body. Protein is seen as the building block of the human body, as it is used in the formation of contractile tissue or muscle. It also makes up a large part of our cell structure. In short, it is everywhere throughout our body. We need protein to rebuild our cells and to grow.
Exercise can deplete our protein stores, since our bodies are able to strip our muscle proteins as energy sources. Therefore, those seeking to put on lean bodyweight need to consume an adequate amount of protein to support their lifestyles and build up muscle mass.
Ingesting protein can lead to an increased metabolic rate. Protein is more metabolically active than carbohydrates or fats – the process of digesting it requires the use of 30% more calories than the other macro nutrients.
However in today’s fast paced and hectic world, it can be quite hard to consume enough quality proteins during the course of the day. This is where protein supplementation can come to the rescue. Simply by mixing protein powder with water, milk, juice or any other beverage of choice (or by drinking ready made protein drinks) one can easily increase the total daily amount of protein intake. This results in what is known as ‘positive nitrogen balance’ which facilitates the building up of lean mass.
Protein powders and drinks are, in general, low in carbohydrates and are derived from various sources. The current trend in protein powders are those that are derived from whey protein, which has shown to have a higher bio availability than other protein sources such as milk, soya or egg.
2. Meal Replacement Powders, Drinks and Bars
Known Benefits
Proper Nutrition
Muscle Growth
Strength Gain
Increased Metabolic Rate
Our bodies need nutrients in order to grow. In general the more calories we consume the higher the growth rate.
However it can be quite hard and uncomfortable to consume so much food in just our regular three meals a day format. Furthermore, studies have shown that nutrient absorption by the human body is greater if we were to split up our total daily calories over 4 to 6 smaller meals, rather than eating three big ones. Thus our body is put in an anabolic (building) state due to constant influx of nutrients.
Unfortunately, with the busy lifestyle led by many of us, it is very inconvenient to actually prepare and eat 4 to 6 well balanced meals throughout the day. There is an easier way of getting meals that are nutrient dense and high in protein without the inconvenience of cooking and preparing them. Meal replacement powders, drinks and bars (MRP’s for short) easily tackle this problem.
MRP’s are just as their name imply. If in powder form mix with any liquid of choice, they can be taken in replacement of one or two regular meals. Usually packed in individual serving sachets, it is a quick and hassle free way of consuming small, frequent meals throughout the day.
MRP’s in general contain an optimum macro nutrient mix that puts the body in an anabolic state. They are high in protein (35 to 50 grams per serving depending on the brand) provide a medium amount of carbohydrates and are low in fat. In addition they provide high amounts of vitamins and essential minerals as well. Without the time and expense of counting calories and cooking food, MRP’s are insurance towards proper nutrient intake and are an invaluable aid for the fitness seeking individual.
3. Weight Gain Powders and Drinks
Known Benefits
Muscle Growth
Weight Gain
Strength Gain
Proper Nutrition Assurance
Individuals who are seeking to put on lean body weight quickly need to consume more calories than what is used by their body. This surplus of calories consumed would usually require a person to eat a lot more than usual in order to put on weight. However it can be quite an arduous task to force so much food down the stomach. As a result many people turn to weight gain products as a solution to providing their bodies with ample amounts of calories to facilitate muscle growth.
Weight gain products depending on brand can provide anywhere from 500 to over 2000 calories per serving. Mixed with milk or juice, these numbers can rise even higher! Providing high amounts of carbohydrates and protein with low amounts of fat, weight gain products is an easy way of ensuring your body has more than enough nutrients for it to grow. After all it is easier to put in a large amount of calories in the form of a drink that it is to eat so much solid food in one go.