How much protein do I need:
You can not name an exact number, because there are too many factors that are in the need to clean up (activity, health status etc).
What you can give however are guideline values, on which one can orient oneself.
If the goal is to lose fat and keep as much muscle mass as possible (or even build muscle, which is usually possible for new athletes) you should take somewhat beetween 1.5 -2.2gr protein / kg body weight.
From a value of 1.8gr protein / kg of body weight, a more supply of proteins has not been shown to have a significantly better effect on the body composition, whereas there are studies which can prove even better to 3gr / kg body weight, but the study design is extremely bad and not really meaningful for athletes who do not want to access Performance Enhancing Drugs PED's.
-->1,8gr / kg body weight is recommended.
Good sources are, for example, lean meats, fish, eggs, lentils, low-fat curd and yogurt, soybeans, aviation sections, protein powders
Do I need BCAA's or Glutamine:
If you take the recommended amount of protein to you, you will not need Bcaa and certainly no glutamine (just look at the metabolism of glutamine XD)
For BCAA there is a really good study, which had three groups of people:
1: A protein shake postworkout
2: Bcaa postworkout
3: Eating a protein-rich meal.
Person 1 and 3 had more success, just to clarify that briefly.
In addition, the body has a more than large amino acid pool.
Thanks for this. I use BCAA and l-glutamine when I am fasting, but not otherwise. Your article suggests that what I'm doing is good.
I would also caution against too much protein - that can cause similar problems as too many carbs!
Here are some of my other posts:
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