I want to use extra protein to bolster a strength training regime. Naweza pata wapi the best protein powder? Na ni mangapi?
unataka kutighten mkia?
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Achanga upuss 
Nataka ku transform kiasi angalau biceps na shoulders zijitangaze
:D:D:D
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What is wrong with the classic source of animal protein i.e, eggs, meat and milk?
Cc @Wanaruona
Hio mambo ya protein powder achia gym rats.
Optimum Nutrition Gold standard whey protein. Lean mass all the way.
Usinunue hizi za mass/weight gainer protein shakes, zimejaa sukari tupu aka maltodextrin.
ONutrition Gold standard whey protein & USN BlueLab Whey should be on the same level.
Curious as to how much protein you need per day to warrant supplementation over and above animal sources.
And I don’t think protein boosts strength per se… Labda ujaribu creatine
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Creatine nayo increases strength but also makes your body hold more water so loss of definition of muscles
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If you are not sedentary that is wewe ni ndume unafanya physical activities hapa kule(zoezi na unapenda kufikisha threshold mchezo ya bedminton) you need to get your protein consumption right.
Rule of thumb : eat 1.5g-2g of protein per kilogram of your total body weight.
100g of beef contains 26g of protein
100g of pork contains 27g of protein
100g of turkey contains 29g of protein
1 average egg(56g)contains 6.4g of protein.
Say you weigh 70kg.you need to consume 150g of protein spread almost evenly throughout the day.
Maya tano boyro ngware ukirauka-30g of protein
Kapork choma kakuota lunch time-60g of protein
Kambuzi kakuota na sembe sapa-60g of protein
Fact: eating more protein increases testerone, the male hormone.
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Hii si constipation tupu naona hakuna roughages
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Obviously spinach, mafake and sebebe lazima iwekwe mpangoni… In short leafy greens
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haemorrhoids itamwai
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@Yuletapeli ulisaidika?
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Nategemea mayai na kula chicken.
Mutu kama mimi featherweight hizo powders naweza nisaidia?
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We unahitaji supplements za mass. Try ON’s serious mass or Dymatize’s super mass gainer.
True mass ya bsn pia hua si mbaya. It’s actually my favorite juu haina creatine unlike the first two.
Combine the supplement with a strength training program uone mwili ikifunguka.
Kwa hivyo story za whey powder nisare for now?
Kabsaa… Sai shida yako ni calories.
Tafuta mass kwanza.
Then whey utatumia once you gain shape. Btw unapanga kuenda gym, juu otherwise
Ni exercises gani naweza anza nazo huko?
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