How much weight lifting will require me to eat protein supplements?
I am 32 years old and weigh 67 kilograms (148 pounds). I recently started going to the gym.
I would like to know how much weight lifting I need to do where I will be required to consume protein supplements.
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Protein supplements exist for one reason, and one reason only;
If your usual diet doesn't provide you with enough protein to properly facilitate reaching your goals, you can add protein supplements to reach the target amount of protein per day/week.
As it stands, the question isn't answerable due to lack of information. You need to
find out how much protein you need to consume per day to reach your
goals
find out how much protein you can get from food
find out if #2 is less than #1 , in which case, you can consider adding protein supplements if you can't cover the difference by simply eating more
I am going to hint you in with a secret, well actually two secrets, that so many "bodybuilders" lack to know and comprehend. For the first one, protein shakes are one of the biggest scams on the market. And not to mention the fact that they aren't even necessary in the first place.
In a dinner consisting of a moderately sized piece of fish, a glass of milk, a side of nuts, and a cup of peas you can get about 60-70 grams of protein, at least twice the amount you would get in most protein shakes on the market. Not to bring up the fact that it is usually much more affordable than those shakes.
You don't need protein shakes to buff up, the only reason that people drink them is because marketers are clever in the way that they advertise and that their friends drink them so they feel left out if they aren't also gulping them down.
The second secret is that there are only four truly vital foods that are secret to muscle gain, not to contradict what I said earlier, but meat, fish, and vegetables are not included, although they are good substitutes for a protein shake and they are a less expensive source that will still get you strong, just not as much as these other foods I will mention : Milk, Grains, Eggs(especially), Peanut butter are the key foods that I have discovered to help proceed major gains of muscle mass on my body.
When I first began to experiment using these foods on a day to day basis well doing compound exercises including bench press, squats, chin ups, etc. the muscle literally FLEW in. I was already pretty ripped but I must've been gaining almost a pound of muscle a week. Everyone at my gym was pointing out how I was gaining muscles so fast on my shoulders, biceps, and triceps and was asking me how I was buffing up so fast.
Honestly, it must've been the combination of those four foods along with the compound exercises. I would suggest eating 3 eggs a day. 3 glasses of milk a day. Do chin ups every day. Do compound exercises involving weights rotating every other day. 12 Eggs, a gallon of milk, a loaf of whole grain bread, and a jar of peanut butter all combined probably costs about as much as four, expensively priced shakes or six, moderately priced ones.
I can't stress to you how much of a scam protein shakes are. And also just to note, regardless of how much weight you lift for how long you lift protein shakes are never mandatory.
First and foremost, it doesn't matter if you get protein from supplements or from your food. It's just easier to eat large amounts of protein with supplements.
Second, weight lifting doesn't "consume" protein to create muscle. No matter your level of weight lifting, eating large amounts of protein will tend to push your body towards muscle and away from fat. But it also depends on your current amount of muscle and calorie intake. If you're muscular and are eating few calories, you won't have a net store of protein. If you're not muscular and eat lots of protein, you will store protein as long as you eat any.
None. There will never be a point where you have to consume supplements in order to reach your protein (or any other) goals, but it may make it easier.
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