A lot of athletes take protein shakes and other supplements to improve their performance or increase the effectiveness of their exercise. But not everyone knows whether they are healthy. This article will provide information about the healthiness of various protein supplements for those interested in building muscle without giving themselves health problems down the line.
Protein is utilized in your body to repair and build many different tissue types, including muscle and connective tissue. Protein also serves a role in releasing hormones and regulating internal bodily functions. Supplements of protein are usually taken by athletes to increase muscle size and strength.
Research has shown that while protein takes a huge role in the process of muscle building, not everyone needs additional protein intake to sculpt their muscles.–scientific studies have shown that most Americans already consume more protein than they need. But it is true that active, athletic people need to consume more than sedentary folks: up to 1.8 grams of protein per kilogram of body weight, per day. The average American already eats 100 grams of protein each day though, which is more than enough for even most athletes. Additionally, if your body gets too much protein it can lead to obesity or kidney failure.
But a supply of protein and carbohydrates right after a workout is still a good way to help build muscle. To make sure you don’t hurt your kidneys in the process, you should make sure you exercise enough and drink lots of water. The combination of water and exercise will power your kidneys to flush extra protein out of your system and avoid damaging them. It will also help you to prevent those extra calories from turning into fat.
So when it comes down to it, it’s not unhealthy to enjoy a protein shake or a couple of protein bars after some intense resistance training or a jog. Just be sure not to overindulge–those nutrients all go somewhere, and if they aren’t building up your biceps they’ll surely be adding to your waistline or clogging up your kidneys.
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It’s the little things we do that really make a difference. And doing little things are usually a lot easier than doing big things – making big changes. This is why I wrote this article to show you how easy it is to make your week healthier, by implementing 2 small changes in your daily schedule. Let’s see how you can make your week healthier and ultimately leaner:
Monday
- Dietary change: – Make sure that you start your week right by having a power packed breakfast. Make fruit salad the previous evening and eat it for breakfast with yogurt and muesli.
- Activity change: Instead of calling colleagues to chat, go directly to their desks.
Tuesday
- Dietary change: Pack your own lunch for today and make sure that it contains all the nutrient you need to stay alert and full of energy. A tuna and bean salad would be perfect for that as the beans keep your energy levels high and the tuna keeps the brain functioning well.
- Activity change: Get in some extra exercise by taking the stairs instead of the lift.
Wednesday
- Dietary change: When you order your sandwich today make sure that it is one with whole-wheat bread and not whit bread. White bread causes a slump in your energy levels and can lead to cravings.
- Activity change: Instead of plonking down in front of the TV, take your dog for a walk or go play a game of squash, tennis or golf.
Thursday
- Dietary change: Make sure that you pack a healthy snack for lunch – it will prevent you from snacking form the vending machine. Keep stock of peanut butter protein bars. The high protein content will help you to build muscle and burn fat.
- Activity change: Take a break from your desk and stretch your muscles (some where privately) or go for a light walk.
Friday
- Dietary change: Switch your regular soda for the light or diet variety. You will cut back on sugar and calories.
- Activity change: Kick off the weekend by going dancing tonight. Dancing burns off lots of calories.
Saturday
- Dietary change: Kick start your weekend by drinking a healthy smoothie. Make it from lots of fruit, fat free dairy, ice blocks and oat bran.
- Activity change: Work in your garden or home or wash your own car. It is a very productive way of burning off the excess calories.
Sunday
- Dietary change: Spend the morning outside with a nice picnic basket containing lean meats, whole grain carbs and lots of fruit and veg.
- Activity change: Go for a light walk after your picnic.
Hopefully you’ve seen how easy and practical creating a healthier week can be. It really is the little things that count. If you implement those little changes you will be one step closer to getting the body of your dreams – healthy and lean. Just also remember to include regular exercise and to follow a healthy and balanced eating plan. Pilates is one of the best exercises to do. Have a look at Pilates machine exercises, they will firm you up in no time.
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