Here is a good question about confusion in the fitness industry. I see many people starting a training program with a nutritional plan and later they stop. There are two times of the year when we can see this: after the new year and before the summer.
fascinating because when you talk to them, they have a huge
motivation. They learn to do exercises with good performance and
learn fitness vocabulary.
problem is why they left? Here are the most common answers:
types of motivation
is also something else that can help people quit, it’s a confusion in
the fitness industry. You can find many conflicting theories to have
a better body.
can lose your head with the advice of your personal trainer, members
of your gym and the Internet. Especially the advice of people who use
steroids and claim to be natural. How many times I have not followed
someone on social media because of a fake natural body.
people in the fitness industry all liars? No, but the hype is such
that many people create fake things to attract more attention.
only way to avoid the majority of lies is to be a fitness student.
Look, when you learn a new skill, you must take courses and pass
exams. Imagine that you had to delegate a task to save time. If you
know the process and how long you need to do it, no one can fool you.
If it’s not the case, it’s a problem. It happens in all industries,
but we’re talking about your body, your health. We have one life, so
it is useful to know a little more about the functioning of our body.
is a fitness vocabulary that people don’t understand the meaning of
the words. Ask someone what is gluten? You will see the vague answer.
Gluten is a family of protein found in grains. It gives the dough its
elasticity and makes bread soft and chewy. Same case for metabolism,
This is an article on the series “How to get fit” to help
people not quit their training programs.
this article if you think it can help someone you know. Thank you.
People have a lot of questions about whey and they become crazy. Companies take advantage of this confusion to make money without educating people.
People who are misinformed think whey help to lose weight. It’s for this reason I’m writing this article to explains how work whey. The notion that whey makes you lose weight or make you shredded is not always the case because you have to follow a very special protocol.
There is 3 types of whey : concentrate, isolate and hydrolizate.
Look this metaphor :
Concentrate = Mini Cooper
Isolate = BMW
Hydrolizate = Porsche
These 3 categories mean the ability to assimilate, save and rebuilt your muscle tissue These 3 categories have the same goal, the only difference is the speed of protein’s absorption by your body. It doesn’t mean the concentrate is bad. In each category there is good and bad quality.
The whey is extracted from cow milk.
Concentrate whey has a rate of protein of 60-80 %. The rate of carbohydrate is high because of of the sugar that has in the form of lactose.
Isolate whey is extracted from concentrate whey by a cold process to not denature the whey. The isolate has a higher rate of protein, less carbohydrate and the same rate of lipid than the concentrate. But there is not lactose. In the isolate whey there is not lactose then if you have flatulence, the quality is bad.
Hydrolizate whey is extracted form isolate. The hydrolizate whey is predigested by a a microfiltration process. This process make absorbing easier for your body. The rate of protein is higher than the isolate.
The isolate and the hydrolizate are more BCAA than the concentrate. The concentrate whey is the slowest to go to muscles to rebuild them.
All this works if you do the good things
Which whey take ?
All depend of your budget. There is rich and poor people. But what is interesting is that you can be poor, buy concentrate whey and gain muscle and you can be rich, buy hydrolizate whey and do stupid stuff and don’t gain muscle. The type of whey doesn’t matter because it’s the person who is organized, disciplined and who have goals that will succeed.
When take whey ?
It’s a snack between breakfast and lunch then between lunch and diner. You can take it after training, it’s better to take an isolate or hydrolizate whey because they’re rich in BCAA (amino acids) to rebuild your muscles faster. You can take also a simple source of sugar like vitargo that composed of maltodextrin and fructose.
Now, if you’re drying out, you can just take isolate or hydrolized to gain muscle.
When can take concentrate , isolate or hydrolizate whey (it depends on your budget) with a good source of carbohydrate (oatmeal and a banana) and a good source of lipid (peanuts or almonds butter). These good source of carbohydrate and lipid are better than mass gainer you can buy in shops. These mass gainers are a lots of crap and sugar in there. Don’t buy mass gainers, it’s expensive and bad for your body.
The notion of whey can allow you to lose weight by magic is a scam ! You have to do things right, it means follow a nutritional plan and a workout plan.
Whey is more absorbed by you body with water. Take it with cow milk is less assimilate, it’s a little bit better with coconut milk and almond milk. But the best way for your body to absorb completely the whey is water.
How much gram per meal ?
For men is around between 30-40gr of protein or whey per meal. It’s around 3gr of leucine that is responsible for the synthesis of protein and also responsible to rebuild muscles. Remember 3gr of leucine is important for the whey’s quality you buy. For women, it’s 20-25gr per meal.
How to know if it’s good quality ?
It’s impossible to buy 1kg (2.2lbs) of high quality whey at prices offered by brands. Because most of companies to sell whey at these prices (high quality whey is very expensive), they do what we called « spiking ». It’s increase rates by playing with amino acids to pass tests and sell more. The 2 countries in the world with the best whey quality are Japan and New-Zealand because their laws are very strict.
You need to check there is 3gr of leucine. The leucine must be on the nutrition facts label or nutrition information panel on the whey’s pack. If it’s less than 2.7gr, don’t take this whey, it’s crap. Why ? Because normally you must have more than 2.7gr of leucine per dose (for men 30-40gr of whey = 3gr of leucine). If there is not the dose of leucine on the nutrition facts label, don’t buy it.
Per dose of whey, you should have 25 % of BCAA and the leucine should be at 11 % of the 25 % of BCAA (around 3gr of leucine).
The source of milk should be without hormones. It means the cow should be fed with grass.
The treatment of protein should be at low temperature as for the isolate so as not to be denatured. If it’s denatured, the quality decreases.
There is not artificial sweeteners and artificial flavor. The less ingredients in the whey, better is the quality.
I will not advise you a brand. You’re a smart person, now with these information, you’re able to select yourself your whey.
Searching, studying, have a great physique is not only the body, it’s also the mind because it’s the mind that make the body even more.