We’ve seen plenty of pictures of folks with toned arms, a distinct six-pack and obliques, tree trunk-sized quadriceps, and stone-like calf muscles on the front of jugs of protein powder.
With people focusing on getting healthy amid a pandemic that has increased awareness of health and death, these images help enhance sales in a sector of the economy that already generates more than $30 billion yearly.
Additionally, athletes all around the world are working hard to develop new levels of strength and speed as well as an Instagram-worthy physique. Across all social media platforms, it is simple to locate health and nutrition influencers who promote supplements through paid relationships..
According to Dr. Hunnes,, “in general, most athletes do not need supplements of any kind and are best off getting all their calories, healthy proteins, and other vitamins and minerals from real foods.” I myself do not have any known nutritional deficiencies and obtain all of my nutrients through a healthy, well-balanced, plant-based diet that includes whole grains, fruits, vegetables, nuts, legumes, and seeds.
“While there are studies showing that specific nutrients are advantageous at specific times after training, in general, my experience has shown me there is no need for any kind of supplement at all,” she said. “As long as you get the right balance of nutrients from whole foods, plenty of calories, and hydration.”
Is diet and exercise sufficient ?
Quick response: Yes. No matter what your aim is (muscle gain, fat loss, strength gain), if you follow a well-balanced nutrition plan and a well-structured and well-thought-out exercise routine, you will make outstanding results. The purpose of supplements is to COMPLETE your dietary plan, just as their name implies.
Of course, that calls for an established diet strategy. Avoid using supplements if you don’t have one because they will in all likelihood not be effective for you. It’s comparable to purchasing costly running shoes but not knowing how to run. They serve no purpose for you.
What meals high in protein should I eat in order to gain muscle?
We shouldn’t anticipate supplement stores going out of business very soon given how profitable the market is. Here is a list of foods that can help you sculpt your body with lean muscle mass if you prefer to take a more natural approach.
Lean muscle-building foods that are high in protein include:
Soy/Soybeans
All beans and legumes
Chia/Quinoa Seeds
Split Peas/Lentils
Peanuts and Tree nuts
Eggs
Greek yogurt
Tuna
Chicken breast
Salmon
Shrimp
Lean beef
Cottage cheese
Turkey breast
Because it contains amino acids that aid in muscle tissue repair, protein, in all forms, is crucial for gaining muscle. Because glucose provides the energy substrate (also known as glucose) to support the cells’ metabolism, carbohydrates are also essential for assisting muscles in healing. The muscles somewhat rip when athletes lift hefty weights. Carbohydrates and proteins both aid in muscle recovery.
While weight gain pills with whey protein and chromium picolinate can be successful, the body can only process so much protein at once.
In other words, by eating a good source of healthy protein and carbohydrates (found in whole grains, veggies, and fruits), you can build the same muscle mass as you would using a protein powder.
The body will only count a protein shake with 40 grams of protein per serving as additional calories if a person consumes more than 30 to 50 grams of protein through a balanced meal.
Only roughly 30 grams of protein can be digested by the body at once, according to Dr. Hunnes. “There is a widespread fallacy that says individuals require protein drinks to gain muscle. However, if you are obtaining all of your necessary nutrients from food at each meal, you don’t need to worry about combining supplements.
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What if I need to get healthier?
You don’t need to spend $50 on weight-loss goods if all you want to do is reduce your waistline and stomach size. To reduce your calorie intake while simultaneously enhancing your nutrition, try eating more nutrient-dense vegetables.
Vegetables with few calories
Arugula
Asparagus
Broccoli
Brussels sprouts
Carrots
Collard greens
Kale
Spinach
Understanding nutrition is key to accomplishing fitness goals
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People no longer understand nutrition or how to eat for health, according to research. I genuinely believe that there is a knowledge gap, claims Dr. Hunnes. “We must begin educating people on how to return to the fundamentals. It’s crucial to comprehend how the digestive system functions.
Dr. Hunnes asserts that athletes who concentrate on eating well-balanced meals as opposed to supplementation will have healthier systems, regardless of whether the objective is to gain muscle, tone up, or lose weight.
Likewise, she claims that athletes who take a lot of vitamins may end up harming their bodies more than helping them. Supplement overuse can result in cramps, high blood pressure, an irregular heartbeat, nausea, and serious issues with the kidneys or digestive system.
Dr. Hunnes asserts that “if the science is there, then we have to trust the science.” The evidence so far indicates that too much of anything, even if it is thought to be beneficial, is harmful to the body.
