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| Proteins |
We know proteins are extremely popular among strength athletes and bodybuilders, this is especially for its ability to build new muscle tissue, and to repair damaged muscle tissue. Especially at the beginning of a new cycle this is from the utmost interest because the muscle mass can gain very quick (muscle memory) . After some time the building of new mass goes slower due to a diminishing super-compensation. Many bodybuilders and strength athletes think they need extra proteins and carbs and often use it in the form of supplements, protein shakes and weight gainers. A male strength athlete only needs a maximum of 2 gram per kilo bodyweight of protein. If you train not to hard that comes to around 1,5 gram/k. Last month new scientifical research showed these extra proteins (up to 4 gram/k) work only contra-productive and can make you fat also. If you eat normally you will eat with your meals around 90 grams of proteins. A 100 kilogram heavy athlete in his maintenance phase would need 100 × 1,5 g/kg is 150 gram, in his buildup phase that would be 100 × 2 g/kg is 200 gram. The rest would be proteinrich products like fish, chicken, meat, eggs etc. But a spoonful of rice also contains 2 gram of protein. If your nutrition sources is composed with a bit of knowledge, the use of additional supplements is not necessary. It may even turn out contra-productive because the body may be inclined to use them as an (unfavorable) source of energy. If there too much energy available it is converted into fat, which means an increase in adipose tissue.
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