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21 Apr 2006

Gotta grow but aint into the shakes
I want to gain more muscle mass, but I am afraid of the negative effects that Protein shakes etc will have on my body, because it doesn't seem right to use something so artificial. Could you prehaps reccomend some good meals or foods which I coud use and please tell whether I am worried about nothing?
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Expert
Sports Nutrition
Sports nutrition

01 Jan 0001

Hi Apoc

Firstly I am not sure what negative effects the protein has on your body that you are refering to? I would be able to answer your question better had I known, but in the light of my experience with professional athletes and liquid food I can certainly promise you that I have only seen positive effects.

The protein gets extracted from milk - therefore it is not really artificial - rather processed. This filtering process also allows to filter out all the other constituents in milk like lactose that people are often allergic to. Thus if you use a reputable company's products you know that you are getting a very pure form of protein. The only additional substances therein is what the manufacturer adds e.g. a vitamin and mineral blend which in my opinion is still better to ingest even if that part is from an artificial form - it is till better than being deficient therein.

To answer your question I do think you are worried about nothing and I suggest that you give it a try.
In terms of eating sufficient protein other than from shakes try the following:
6 - 12 egg whites - only one yoke
1-2 chicken breast - please do not prepare you chicken with the skin, therefore breast are the best low fat option
Fat free cottage cheese in a great protein source if you are not lactose intolerant
Tuna in brine
Salmon - prepare it by baking it in lemon juice
Ostrich is my all time favourite - extremely low in fat and therefore a great substitute for beef

Try and consume six meals per day. Balance each meal with a portion of protein and a portion of low GI carbs. Lastly, but most importantly keep the fat intake low and opt for good fats rather than the saturated type. Also keep in mind to gain muscle you must be in a positive nitrogen balance that comes from a high protein intake, but it is important to consume the right amount of calories in terms of each of the macronutrients (carbs, proteins & fats) to obtain growth. You need to consume slightly more calories than your expend to get gains.

Good luck!
Regards
Vanessa


The information provided does not constitute a diagnosis of your condition. You should consult a medical practitioner or other appropriate health care professional for a physical examination, diagnosis and formal advice. Health24 and the expert accept no responsibility or liability for any damage or personal harm you may suffer resulting from making use of this content.
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