What is a protein supplement?
Protein supplements belong to the MRP group of sports supplements. These are usually powdered preparations that, when reconstituted with water, milk or vegetable drink, create cocktails that supplement nutrients and replace meals. The role of protein supplements is to provide high-quality protein in a large amount that facilitates regeneration, growth and increases muscle endurance.
Why is it worth using protein supplements?
The Australian Institute of Sport has classified the protein supplement to the A grade of recommended sports supplements. This means that its effectiveness has been confirmed by scientific research.
Protein supplement is based on raw materials that provide concentrated protein of the highest quality. Its source is most often whey (whey) or casein (from milk), but also soy or peas for people on a vegan diet. Protein powder is characterized by high bioavailability and content of all amino acids (building protein builder), especially those that are exogenous, which the body can not produce itself. People who suffer from lactose intolerance may take milk-based preparations. A wide range of protein-free lactose-free foods is available on the market.
Protein shakes can be prepared quickly and easily. You can take them with you to the training without problems and drink right after the end. These are ideal products when you do not have time to eat a wholesome meal after training.
What are the effects of using protein based supplements?
When you train regularly, more than 3 times a week, your protein requirements may be increased. A physically active woman needs between 1 and 2 g of protein for every kilogram of body weight.
Protein supplement can not be treated as a substitute for a balanced diet, but it is a convenient way to make up for this nutrient deficiency. Before you apply your daily protein intake with the help of a nutritional diary (eg on the website ilewazy.pl) and see if you need it at all.
The greatest benefits of using protein cocktails are enjoyed by strength trainers and those who are slimming using a reduction diet. The protein is the most satisfying nutrient. The use of protein nutrient 1-2 times a day can reduce the amount of food intake, but also speeds up the metabolism and accelerates the growth of muscle mass. The more muscle you have in the body, the higher your energy demand is throughout the day.
The advantages of carbohydrate-protein nutrients
Protein supplements are often combined in one product with carbohydrates. In the store, these products can be found as carbohydrate-protein or protein-carbohydrate depending on the proportion of ingredients. This combination increases your endurance and protects your muscles. These preparations are recommended for longer workouts, which, in addition to strength, also require speed and are more powerful. Protein provides the building blocks for muscle tissue, and carbohydrates complement the loss of muscle glycogen – muscle spare muscle sugar. The combination of both nutrients significantly accelerates regeneration.
However, if you have decided to lose weight and practice recreationally, you will not need an additional carbohydrate dose. Stay at the protein supplement alone.
Take the protein supplement in your water bottle with you!
You can read also: Protein in women’s diet!