There are now many high-protein milk brands that are claimed to help you to grow and build muscle quickly. But, can this protein supplement really be effective in raising muscle? What's the difference from other ordinary dairy products? Here's the explanation.
Is it true that high-protein milk is effective in helping muscle formation?
There are many types of proteins used in high-protein milk, such as whey, casein, and soy. However, most supplement products use whey protein which is more effective in building muscle. Mostly, this protein supplement is marketed in powder form, so you have to dissolve it like milk. Many call this supplement also a muscle-forming milk.
Proteins in supplements can help you get the muscle you want. But with a note, you also have to exercise regularly. Not just ordinary exercise, you have to do sports that do aim to build muscle.
The first thing that happens to your body when you exercise hard is to make body fat burn. After successfully trimming excess fat, then your body is ready to form these muscles.
Then, how often do you have to exercise if you take this supplement?
Actually, there is no rule how often you practice to get big muscles. But if you have just started to get used to exercising regularly or going to gym, then don't expect you can see the results you want in a short time.
The more protein supplements I consume, the faster the muscle is formed?
If you consider that you have to consume as much protein supplements as possible to make muscles quickly formed, then your assumption is not right. Any amount of supplements you consume will not make your body muscular as you want.
Precisely, protein intake, whether from supplements or food, must be very calculated. Because if you consume too much protein without being accompanied by exercise it will only make you gain weight - even further away from the desired target.
Some protein supplement brands claim that their products contain more than 100 grams of protein in one serving. If you consume one serving dose of the supplement, then you have consumed 400 calories from protein alone, not including other compositions in supplements, such as sugar.
The total calories you get can reach 1000 calories. Not to mention you still get calories from other foods. Then, how much exercise do you have to do to build your muscles? It should be quite a lot and often. But of course do not overdo your body's capacity.
Then, how many protein supplements should I consume?
This depends on your weight and physical activity. According to the American College of Sports Medicine and the Academy of Nutrition and Dietetics, the protein requirements of each individual are different, here is the distribution:
- The average adult with normal activity only needs 0.8 grams of protein per kilogram of body weight per day.
- Athletes with activities that are mild (but of higher intensity than adults in general) need 1.1-1.4 grams of protein per kilogram per day.
- Athletes who are competing need 1.2-1.4 grams of protein per kilogram of body weight per day.
- Athletes who are building muscles need 2 grams of protein per kilogram of body weight per day.
For example, you are an athlete who wants to build muscle and have a weight of 75 kg. So, the protein you need per day is around 10 grams of protein. If you really plan to build muscle, then you should use personal trainer services when gymnastics and consult a special fitness nutritionist so you can know for sure the nutritional needs you need.
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