Can Protein Supplements Ruin Your Workout?

Protein supplements can be very beneficial for your training, but misused they can also be the worst enemy to achieve the desired goals.

While it is true that a good protein supplement increases our gain in terms of bodybuilding and resistance, its indiscriminate use or a non-complementary diet that accompanies it can bring exactly the opposite effects to those we want, ruining what we have previously achieved with a lot of effort.

The case of protein supplements is quite particular: given the number of presentations in which they come, with different caloric content and, in the worst case, with added additives, we must always be vigilant to ensure efficient consumption, according to our needs.

We show you five of the most common mistakes when using protein supplements that could be ruining your training routine.

Ingerir proteínas veganas

5 Cases Where Protein Supplements Are Counterproductive

1. Buying protein supplements with too many calories

Knowing how many calories are necessary in our training is difficult, due to the subjectivity that surrounds it: do we want to lose weight or do we want to increase our muscles? Whatever the case, the answer should always be tailored to various factors.

When it comes to calories and protein supplements, the enemy is often better hidden than you think. Supplements such as those that come in powder or shake forms, despite the sweet taste they sometimes come with, tend to contain many fewer calories than the foods we consume every day, such as peanut butter.

The most troublesome supplements are actually the ones that make the highest promises, like sugar-free chocolate bars or fat-free yogurt. Have you ever wondered how many calories they actually have? Or better yet: why did you decide to take them? Many times we take supplements that we don’t need, simply because we build the urge to dump things in our blender.

Consumir suplementos de proteínas

2. The protein supplement is of poor quality

When it comes to health, that old saying, “you pay for what you get,” is quite true. With this we do not mean to say that you have to buy only the most expensive supplements on the market, but you do have to stop to see what we are putting in our body.

Most of the protein supplements they promote, while tempting for their price, come packed with large amounts of fat and carbohydrates and are best avoided.

A first step is to spend more time looking at the nutritional table of supplements and less time reading the price of each item of this type that you buy. With this you will avoid ruining your body with empty and unnecessary calories.

A general tip for buying supplements of this type is to make sure they contain at least 20 to 25 grams of protein per scoop. This is not impossible to achieve, and it assures you that you are buying a good quality product, or at least that they really promise what they are selling you.

Los mejores suplementos de proteína del mercado

3. Using too much protein powder

Protein powders for two main reasons: Most of them taste good and work well. But even the good in excess can end up with undesirable consequences.

Using more protein than necessary, contrary to what you may believe, does not build more muscle; it actually builds more fat and plumpness, due to increasing your calorie count.

3.1 How much protein do I need?

It depends on your needs. If you are looking to gain volume , between 1.6 and 2.0 grams of protein for every kilo you weigh is ideal. On the other hand, if you want to lose volume, you will have to use a smaller amount

On the other hand, remember that protein supplements are used to cover deficiencies in your diet. If you feel that this lack does not exist, you do not need to use them.

¿Cuánta proteína en polvo debo ingerir?

4. Poorly distribute protein intakes

Just curious: do you know when to take your protein supplement ? If you are one of those who believe that it should be taken shortly before starting training, you are making a mistake.

Protein shakes should be taken at least one hour after finishing training. Why? Because it is in this period and not another that your muscles are most receptive to protein. There is, however, a source of protein that you can and should ingest before starting any training: food with natural protein . For example, eating an omelette a couple of hours before starting your workout ensures that your muscles will have the protein they need to function properly.

On the other hand, a breakfast high in protein, in a supplement or in a natural source, is the best way to start the day to make sure you do not remain hungry for the rest of the day.

Cuándo tomar mi suplemento de proteína

5. Not finding the most suitable source of protein

Choosing a suitable protein source is the simplest thing in the world: you think of a protein source, such as soy protein, you use it and that’s it. It is adequate. The problem arises when you also start looking for variety.

Just as when we seek to vary our meals, our supplements also need to be varied from time to time. If you feel that the protein you are consuming is not adequate, looking for new sources will not only help you break the monotony, but will also allow you to combine what you consume achieving maximum efficiency.

An example of how to play with this is when you consume whey protein. The serum is great for post-workout, because it absorbs so quickly. However, this very quality disqualifies it as a substitute for a full meal. Soy, on the other hand, is out of these limits because it is a genetically modified food, and could even be harmful to the thyroid.

Again with protein supplements, a final recommendation is to use those products that come from plants. The variety is great, and those that, like beef, come from plant-fed animals are also useful.

Reference

  • Nicholas Pell. Is Your Protein Shake Killing Your Workout ?. For Livestrong. [Revised June 2016]