The Supplement Moneyball

Looking for a good protein powder in a nice shiny box with big numbers and huge claims printed all over it? 

Super! You've come to the right place!

Walk into any supplement shop and you will get a headache looking at a thousand different boxes of mass gainers, whey proteins, caesin proteins, fat burners, this supplement, that supplement.

The big question- Do you need it ? If yes, which one?

Every individual needs a certain amount of protein, carbs and fats a day to be able to carry on day to day operations without consuming the "existing set up". 

During exercise, we are required to alter the ratio and quantity of proteins, carbs and fats or macronutirients to accomodate and aid the body's recovery. 

The problem is, it can become quite difficult to eat 180 grams of protein in the form of food we need to chew. 

To solve the problem, along came the innovative industrialist and said, "Hey, drink this! One scoop will give you protein equivalent to 100 grams of chicken!"

Say what?

Give it here! 

Protien powders are not substitutes to meals, they only supplement the process of increasing the quantity of protein required by us to help reach the daily mark. 

Should you take it?

That depends on what your target is! 

For those looking to gain:

While gaining size we are required to move heavy weights and later supplement the recovery process. 

If you are able to eat all the daily protein requirement in the form of food, great! You do not require a protein supplement. 

But, most companies add amino acids or creatine to help you reach your goals, which might make it worth your while to experiment with a protein supplement! 

Consider a weight gainer which includes a higher carbohydrate content to be used in recovering the muscles you worked so hard to tear during the workout. 

For those looking to lean down:

There is no magic word for leaning down but the formula is fairly simple, reduce the carbs, maintain high protein and moderate fat levels.

The same story here, to keep those numbers up, a protein supplement can help achieve the target.

For those looking to keep fit:

You do not require a protein supplement.

An average male and an average female between the age of 16 and 70, with none to moderate level of exercie require approx 1 gram of protein per kilogram of body weight per day to maintain the current weight. 

Do the quick math and see what category you fall under and consider whether you should invest in a supplement.

Here is the protein content in some of our favorite foods:

1 whole egg- 6 grams

100 grams of chicken breast - 25 grams

1 Slice of Processed Cheese - 4 grams

1 cup of whole milk (250 ml) - 8 grams

Do the math or send a message and ask the million dollar question, "What should I be eating?"

Anabolic vs Catabolic Exercise.. What the hell is that?

As a new kid on the block in the world of fitness, you may hear a lot of jargon which can get confusing.

Inclines, declines, ranges, repetitions, sets, pyramid training, isolation training, concentration, anabolic & catabolic, etc...etc...etc... Whoa! Kinda familiar but not exactly sure what the last few ones are? Let's explain what they mean and how you'd use them.

Training is broadly classified into two categories - Anabolic Training and Catabolic Training.

On the surface, Anabolic Training is the training that promotes growth in mass (or bulking) while Catabolic Training is the training that promotes mass loss (or cutting). You guessed it. Anabolic is for build-up and Catabolic, break down.

Anabolic workouts are strength training workouts mediated by hormones such as testosterone, growth hormone and insulin.

They are performed by overloading muscle groups, creating minute tears in the muscle and allowing its recovery. So, those looking to add bulk, your routine will primarily consist of anabolic sets.

Catabolic workouts are mediated by cortisol, epinephrine (adrenaline) and norepinephrine which will result in very little or no "growth" but will burn tons of calories and improve your cardiovascular conditioning. 

As fitness enthusiasts, the form of exercise best suited to you can be easily decided by your preferences; would you rather lift weights or go for a run? 

Performing both provides you with a lot of variety to your exercise routine, which will help you stay motivated and avoid boredom.

A combination of both will also ensure you continue to shock your body to continue shedding fat.

Over the years, the combination of both has evolved into a form of training called HIIT - High Intensity Interval Training which involves pushing your body to the limits for shorter durations. This results in a "debt" of Oxygen in your body post exercise which keeps it working even after you left the gym which means you will still be burning long after your workout! 

Here's an example of a simple HIIT Routine you can try at home:

Round One: 

> Burpees

> Mountain Climbers 

> Jumping Jacks 

15 repitiotions each

Rest 1 minute

Round One: 

> Lunges

> Pushups

> High Knees

15 repitiotions each

Rest 1 minute

Repeat the Circuit thrice.

Make sure you do all the exercises with the correct form to avoid injury! 
What does that mean? It will follow in the next article!