1. Personal protein requirements:
(1) Calculate your weight in pounds
Weight in pounds = weight in kilograms ÷ 0.454 (1 pound = 0.454 kilograms)
Body weight in pounds × 1.0 = total protein requirement during muscle growth
Body weight in pounds × 0.7 = total protein requirement during muscle maintenance period
(2) Convert the amount of nutritional supplements you should use
Athlete level: nutritional supplements account for approximately 60% of total protein intake
Average person: Nutritional supplements account for about 20~60% of total protein intake
2. Taking protein powder after exercise is because the trained muscles will become larger after training. But girls, don't be nervous. If you want to build big muscles, you need to do extremely heavy weight training to get bigger. Appropriate weight can modify your beautiful lines. Will I gain weight after stopping exercise? Because the caloric demand and consumption will decrease at this time, it is OK to reduce the intake as well. Instead of eating a bowl of instant noodles after exercise, it is more practical and less burdensome to drink a cup of whey protein.
3. Whey protein products: The application of whey protein, whether it is supplemented alone or used in combination with other products, has good results.
<1>Pure whey protein:
Pure whey protein is low in calories and can be used to repair, grow, modify muscle groups and control calories. It can also help promote IGF-1 (Insulin-likeGrowthFactor), helps your body burn fat and build lean muscle tissue.
<2>.Whey protein plus creatine:
Used to strengthen muscle tissue after exercise and quickly eliminate fatigue.
<3>. Whey protein plus weight gain formula:
Increase the total protein content, gain weight and grow meat.
<4>Whey protein plus soy protein:
A secret weapon for modifying lines and maintaining muscle groups, a special formula before competition.