protein supplements

Question
Hello,
I would like to ask about the benefits of using a supplement(protein or amino acids/other) in combination with daily martial arts training (approx 4 hrs/day, 5 days/week)
I'm not concerned with body building, but is it best to be taking some kind of supplement to aid muscle recovery/general strength/speed improvement? is this different for men and women?

Thank-you

Answer
Hi Lynne,

Great question!

Using a supplement may help but it's highly dependent on the supplement! I would avoid any protein shakes with whey protein, casein or gluten. They are known to cause allergic reactions and inflammation as well.

As for protein, it is different for men and women. If you want to build massive bulk like a bodybuilder, you would want to do extra protein as well as eat extra calories. For instance, if you wanted to gain 20 lbs of muscle, you would want to eat as if you already had that extra muscle (eating far more calories than normal) so that your body has enough energy to create that new muscle. Most women simply aren't looking for that kind of muscle gain, so it's not necessary to eat a massive amount of protein. You will be getting more than enough protein from your diet, unless you're on a strict diet of only fruit.

I personally work out frequently as well and work with a lot of serious athletes and what I use and recommend is an all-vegan supplement made with vegetable proteins from chickpeas, rice, cassava, and unprocessed soy as well as algae for Omega-3s and fruit and vegetable powders for antioxidants to help fight the extra free radicals caused by an intense workout. It also has research showing that it does help protect athletes from permanent muscle damage and that's why I use it myself.

You can learn more about it on my website here: http://www.tomcorsonknowles.com/blog/delicious-and-healthy-smoothie-recipes/

I hope that helps!

Tom  

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