The golden 30 mins: the right way to gain muscles

Many people has got the "fitness craze" these days, buying high protein supplements in hopes of getting the biggest muscle mass. There is an ongoing trend in the West where people drink protein shakes, but medical experts advise that this be done within the next thirty minutes after workout--or else everything consumed will be turned into fat.

The chairman of the Chinese Taipei Association for the Study of Obesity (CTASO), Xiao Duen Ren, reminds everyone that even though protein shakes help to gain muscle mass after workout sessions, the supplements cannot be consumed as regular meals. And that gym junkies should know how to balance their diet--adults should consume only 1 gram of protein per kilogram of lean bodyweight.

According to the CTASO, our normal daily intake levels are made up of 50% sugar, 20% protein, and 30% fat. However, if we want to change our diet routine to enhance our muscles, then we want to increase the intake level of protein by 10%.

The CTASO also gives advice on weight loss--to achieve the goal of eating less but feeling full at the same time, try drinking protein shakes before lunch and dinner. Of course, this is accompanied by exercises such as swimming, brisk walking, and/or other cardio workouts.

Nutritionist at the Tri-Service General Hospital, Oh Wen Nin, states that not long ago, there was a fad where people ate meat to lose weigh. This method increases metabolism but causes a person to dehydrate, thus draining the "kilos" out of his/her system. But this is only effective as a short-term method; if a person stays in this diet for too long, he/her will induce damage to his/her kidney or liver due to the long term lack of sugar intake. This tiny lack of care in diet may lead to diabetic-ketoacidosis (酮酸中毒).

Nutritionist Oh states that the meat diet fad is, indeed, just a fad--and a dangerous one at that. A young female patient of hers went into shock after going on the diet in an extreme fashion--she would only eat meat and neglect her carbohydrates.

Oh says that the right way of muscle gain should be one to two portions of meat with a healthy helping of exercise.

#golden30 #rightway #muscle