As an ordinary bodybuilder, in most cases, various supplements may not be needed. Only after clear needs and understanding of the safety, applicable population, and various contraindications of various supplements can you choose the one that suits you according to your specific situation of supplements.
First of all, it is clear that a supplement, which refers to a supplement, nutritional supplement, or dietary supplement, is an external dietary supplement to meet your body's needs, that is, to supplement what your body lacks.
Don't magnify the effect of supplements too much, think of it as a panacea. Don't ignore: Your own efforts are the most important factor in making you change. Don't think that if I eat protein powder, I can build muscle, and if I take fat loss supplements, I can lie down and lose weight, don't think like that.
First of all, you need to decide whether you need supplements and which supplements you need according to your fitness goals and diet.
For muscle gainers, you need 1.5-2 grams of protein per kilogram of body weight on exercise days, 1.5-2.5 grams of protein per kilogram of body weight over the age of 40, and about 6 grams of carbohydrates. For fat-reducers, training days need 1-1.5 grams of protein and about 2 grams of carbohydrates.
On non-training days, 0.5-1 grams of protein and 2-4 grams of carbohydrates are needed. Adequate fat intake is also required.
Both muscle gainers and fat losers need appropriate vitamins, minerals, dietary fiber, and other nutrients. These nutrients can be ingested through diet and generally do not require additional intake.
Supplementation is only necessary when sufficient nutrients cannot be obtained through food. The most obvious are proteins, vitamins, and minerals.
Who is suitable for protein powder?
Patients suffer from lack or loss of protein due to diet or drugs, while athletes consume too much protein in the body due to high training intensity.
They can't get enough protein from food, so they all need extra protein powder to build up their strength. For the average person, eating normally does not generally lead to protein deficiency. So as long as the food can keep up, there is no need to drink extra protein powder.
Recommended daily food: Moderate amount of staple food, yogurt or soy milk, eggs, soy products, etc., are enough to meet the daily protein requirement of a healthy individual.
Side effects of protein powder: Relevant studies have shown that protein powder may cause hormone imbalance, which may be related to the body's digestion and metabolism.
If you find that drinking protein powder can cause hormone imbalance in your body, reduce or stop immediately. If this happens often, it proves that protein powder is not suitable for you, and it is recommended to supplement the protein required by the body by changing the diet structure.