The Tubs scream for your attention with the promises of buffed up bodybuilders like Arnold, Ronnie Coleman and Jay Cutler.

 

“This is my protein. It’s what gotten me this HUGE and will do the same for you.”

Usually this is because of some “patented-filtration-technique” or in this case a “Supreme multi-faceted protein complex” that makes the powder super absorb-able and pretty much turns it into instant muscle.

But is it really? In what way are these claims true and should you  invest money to get yourself some of the good stuff yourself?

SPOILER ALERT! 

All these guys -yeah that’s a massive generalization but it’s probably true-  worthy of promoting muscle building products are on (most times) excessive amounts of steroids. That’s most likely what helped them get to an almost superhuman size. No trying to discredit them here, there is still enormous amounts of hard work needed even with steroids. I’m just saying that most non-steroid using humans won’t be able to get to no matter how much tubs of protein you consume.

So lesson #1 : Don’t trust the labels.

Here’s some facts when it comes to Protein and how much you need:

The ISSN has investigated the amount of protein needed for individuals with variable training intensities.
As you can see in the figure below, for general fitness the required protein is around a gram for each KG of body weight.

I’m around 75KG, so that means that with around 75 grams of protein, I should be getting enough.
What does this look like in day-to-day food intake?

100 gram of chicken contains around 30 grams of protein
1 egg contains around 7.5 gram
A glass of milk contains around 5 grams

So as you can see, with 100 grams of chicken spread through the day, I’d already get enough protein.

This means that the answer to the Question “Do I need Protein Powder” is a pretty clear “NO”, if you’re willing to undertake even the most minor effort into organizing your daily meal plan.

Inline afbeelding 1

Does this mean you shouldn’t use it?

Not necessarily.

There’s good reasons to use protein powder as an addition to your diet and I’ll give you a couple of reasons of why I use it.

  • 1: It’s comfortable. Instead of going home and cooking up a piece of chicken I’ve got my perfect amount of protein needed down in around 20 seconds.
  • 2: It’s tasty! Depending on the brand of course, there are some pretty awesome flavors that turn a protein shake into a real treat!
  • 3: It’s a good snack. Especially when you’re trying to cut out some carbs or have a tendency to eat a more sugar-filled treat during your snacky moments

Bottom line: In contrast to popular belief, eating more protein does not lead to more muscle mass. The amount of protein needed for an individual can be easily calculated and usually the requirements can be easily met by diet design.
By doing this, a protein supplement is probably not necessary to meet your daily requirements. But this fact doesn’t mean it’s not worth buying. There’s plenty of reasons why it’s a good supplement to your daily food intake.

Hope this helps!

Happy shaking and catch you next time

Running is a big business. Impact Guidance system, Heel clutching, Fluidride Tech, Midfoot Thrust enhancer, hell, there’s even a 250$ microchip shoe that adjusts cushioning for every stride. (yes, for real)

adidas shoe

This 250$ shoe is equipped with a microprocessor

 

Technology in running shoes has been dramatically changed over the last couple of decades. There are literally millions of dollars being pumped into the research for new shoe-tech.

All this research lead up to amazing shoes that make sure your feet, ankles, and knees stay strong and cozy right?

hmm… not really.

Injury Statistics

In fact, statistics show that injuries among runners have actually gone up rather than down.

Nowadays, every year, 65-80% of all runners suffer an injury. That is almost all of them, every year. If that percentage of people gets the flu we’d call that an epidemic.

These types of statistics raise questions that science can’t seem to answer. In a research paper for the British journal of sport, medicine was revealed that er are no evidence, not-a-single-one, based studies that show running shoes decrease the chance of you getting hurt.

Dr. Richards, the man behind the revelation mentioned above, decided to contact running shoe companies with a couple of straightforward questions:

– Are you willing to claim that wearing your distance running shoes will decrease the risk on musculoskeletal running injuries?

– Are you willing to claim that wearing your running shoes will improve your runners’ performance?

– If you are ready to stand by these claims, where is your peer-reviewed data to back it up?

The response he got from all the companies he tried to contact was all the same:

Silence.

Where does that leave you if you’re ready to get into running just now? It might only mean that you don’t have to throw down as much money as you thought.

Don’t fear. The takeaway from this article is not that you are going to end up hurt like everybody else. I suggest a different path.

A path of strength, coordination and smart planning. Keep an eye out for upcoming posts!

 

 

*Source: Born to Run, Timothy McDougal (great book!) 

The Next Step

If you’re trying to lose weight, you’re well on your way and just calculated your RMR (Resting Metabolic Rate).*

Great work! This will give you a good indication of the amount of energy your body needs on a daily basis.
The next step is to take a look at your Physical Activity Level. This gives us a good idea on what kind of energy you spend on movement.
Because as you may recall from the previous article, the RMR only tells us the amount of energy we spend when we rest.

We use the PAL-value to calculate the combined amount of the RMR and the activity per day.
This value tells you what value to multiply the RMR with to calculate the total energy expenditure over a day.

PAL = Physical Activity Level. (It runs from 1.1 to 5.0)

Which description fits you the most?

Sit (almost) all day: 1.1-1.2 
Seated work, no sports activities: 1.4-1.5
Seated work with interruptions, lack of exercise in free time: 1.6-1.7
reasonably active during work, recreational exercise: 1.8-1.9
Much physical activity during work and leisure: 2.0-2.4
Extreme physical stress: 5.0

To calculate the total energy requirement: Multiply RMR with PAL
* Thermal effect nutrition does not take part in this calculation.

This calculation gives a good estimate but still needs to be adapted to the individual. Remember that underestimating this need leads to weight loss and low performance in sport. Overestimating the value lead to weight increase.

Calculate, Weigh yourself after 2 weeks, and adjust. That’s the magic formula.

Example:

I weigh 75 kg and my RMR is 2035.
My work is Physical and I work out every day. My PAL value is 2.0-2.4

To calculate my energy expenditure, I multiple my RMR with my PAL level ( 2035 x 2.0) = 4070 Kcal on workout days.
Not too difficult right?

Let me know if there are any questions and share your value with me here below!

 

  • If you didn’t calculate your RMR yet, you can do so here. Takes you 10 seconds!

 

Oh and if you need any more help, book a one-on-one session with me right here

 

Want to lose weight?

 

Energy is key to lose weight

If you are trying to lose weight, you need to realize this: even when you don’t do anything – meaning, laying on the bed watching Netflix – the body is going through a lot of energy.
We express this energy in calories, and contrary to popular belief, these are not little creatures that come out at night to make your clothes smaller. They are most valuable to us in many ways, and make sure that we can move, recover, grow, and even think. Yep, even that requires energy.

The reason some people fear calories, count calories, or try to pick low-calorie options for our daily drinks (cola light anyone?) is because we think that calories make us fat.

And the truth is….well… they do.

But only when you consume too many of them. The science behind losing or gaining weight is actually quite simple: you take in more energy than you use, you end up storing that extra energy for another day. The body is smart that way. Unfortunately for us, this usually means additional fat which is not really desirable for most people. And it’s also pretty useless once you get over a certain % of body fat.

The Solution

So the key point to not get fat, and the key point to any attempt in getting your diet in order is to calculate the amount of energy that your body needs. It all starts with a magic formula with which we can calculate our RMR (Resting Metabolic Rate) and the outcome of that formula tells us exactly how many calories your body goes through during the day, as it’s busy regulating all kinds of processes like keeping your organs working, your brain active, and your body temperature steady.

After using this formula, you’ll know exactly how many calories your body needs for it’s daily set of tasks. The important takeaway here is to not eat less than the body needs for its basic functions!
Believe me, lots of former clients of mine have made this mistake in the past and even though weight loss will occur in the initial phase, it should be clear that this is not a good approach long term.

The Formula

The formula (for Men) is this: 88.362 + (13.397 x G) + (4.779 x H) – (5.677 x L)

Doesn’t look fun right?

Luckily we’re living in an age where there are people that have done the calculating for us, which is why I present to you a quick and easy version right here (for men and women of course)

It’s easy, just fill in the metrics and BOOM! There it is. You’ve made your first step into figuring out what your body needs.

Ready for step 2?

Click here

 

 

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