The myths of nutrition broscience
The term "broscience" (fraternal science) refers to the dissemination of pseudoscientific information.
Not everyone will spend time on self-education (textbooks on nutrition, anatomy, physiology, biochemistry, biomechanics, etc.), and no one will go to study at a sports Institute just to lose weight or pump up. But when you visit a gym or an Internet forum, you can hear questionable "wisdom" from a powerlifter or training partner, overhear a conversation in the locker room or shower that someone advised someone, someone recommended a personal trainer, etc. And you will also start to "dress up" a unique power system, which may not have an effect at best.
Are you still training on someone else's "authoritative" misconception? Here are three General tips to sleep with!
Myth 1: More protein, more gainer!
It's no secret that protein plays an important role in building and repairing muscles. It is the building blocks of proteins, amino acids, that shape your hard-earned muscles. But when it comes to optimal protein intake for maximum muscle growth, the information begins to be vague. You will meet with zealous swearing on the amount of protein consumed. The amount is varied, for example, a gram per kilogram of body weight, two grams, or even four grams. Then there are all these legends about bodybuilders of crushing size who consume piles of eggs, fish, and steak daily.
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Protein deserves a lot of attention when trying to build muscle mass and strength, but not all the attention.
Given that the inherent role of protein is to build and restore muscle mass, then the logic makes sense, if you eat more protein, it will lead to even more muscle growth without restrictions, right? Not really. Protein certainly has a significant effect on muscle potential, but there is also a point where failure occurs. The law of diminishing returns.
A recent study published in the journal of sports science claims that optimal adaptation from protein can be achieved by consuming 1.8 grams per kilogram of body weight per day. This means that consuming 300 grams of protein every day for your 83 kilograms will not produce more results than the 150 grams you have digested.
By eating only a large amount of protein and the calories in it, you are ignoring carbohydrates, which are the main source of energy for your muscles. With a lack of carbohydrates, training can not be complete. Instead of eating carbohydrates, working out effectively, and recovering quickly, you struggle to digest protein foods, feel weak during training, suffer from bloating, and gas that will accompany you everywhere, even on a date.
Myth 2: Total daily protein intake is more important than a healthy and nutritious diet.
Ask the gym regulars how much protein they eat, and almost everyone will give you an answer that will indicate the ratio described in Myth 1, or a certain number, for example, " 250 grams every damn day"
That's why this is the wrong approach:
A study published in the journal Nutrition found that an even distribution of protein throughout the day - 90 grams for three meals of 30 grams each meal, had a more positive effect on the level of muscle protein synthesis (MPS) than the same 90 grams in an asymmetric distribution of 10, 20, and 60 g, respectively. The point is to consume protein at every meal, this is more important than the total amount you eat over a 24-hour period.
When you eat protein, the amino acid leucine, in particular, initiates temporary stimulation of muscle building. If you eat a lot of protein at one meal, this leads to poor stimulation. In order to maximize stimulation, you should eat a minimum amount of protein. This point is often referred to as the " leucine threshold."
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If your goal is to build muscle, it would be stupid not to eat 25-35 grams of protein every few hours.
In the above study, the following results were obtained:
the group that consumed the protein unevenly reached the leucine threshold once a day, while in the group with uniform consumption, the subjects reached the leucine point three times a day.
According to research, 2-3 grams of leucine are needed to optimize the growth response. However, age, weight, and gender significantly influence this recommendation. For most people, this means 25-35 grams of high-quality protein per meal. To really maximize muscle building and accelerate recovery, you should prioritize complete proteins that are rich in leucine.
So, for optimal protein intake, calculate your daily intake and divide it by the number of meals. If you get more than 25-35 grams per meal, use protein-rich smoothies and BCAA between meals.
Myth 3: you must load creatine in order to train.
Your workout buddy has been urging you to buy creatine for months. "Just 5 grams a day is all you need," he says. "But first you have to download it." Looking at Supplement labels, most of them recommend taking 20-30 grams a day, divided into 2-4 doses, for the first 7-10 days. What should a novice do?
Fortunately, after many years of research, we can talk pretty confidently about how a creatine Supplement works and how you can make it work for you. Creatine, we know, is produced in small amounts in the body. The goal of creatine is to maximize energy processes in the muscles. The "upload" Protocol is recommended for maximum saturation in the shortest possible time. Loading creatine works, but it's not the only way to take advantage of nutritional supplements!
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For athletes who need a peak for an event in the near future, like in less than a month, the "loading" phase matters. The standard recommendation is to load 20 grams per day in several doses. This will lead to peak saturation earlier. However, the loading phase will also show the most common side effects of creatine, including gastrointestinal disorders and weight gain due to cell superhydration.
For most people, there is no need to download creatine if they are not going to compete in the near future. Instead, take 3-5 grams of creatine daily. Yes, the rate of creatine saturation will be slower with this approach, but within 14-28 days, the cells will be as full as possible and its concentration will be maintained. Why from 14 to 28? This depends on the individual characteristics of the body.
Follow the slow pattern and you will get all the benefits of this Supplement none of the cons. Ask yourself: What's the rush? If you don't have a good answer, you don't need to do a "download".
