Protein supplements are used primarily for the purpose
strengthening muscle strength,
improving regeneration after training,
improving the appearance of the silhouette.
A portion of good quality protein accelerates metabolism and promotes slimming.
An additional amount of protein will make you notice faster weight loss and your muscles will be more visible!
Protein supplements – types
Protein nutrients are divided depending on the origin of the protein source
You can meet in the assortment of animal protein based products
cow’s milk protein (casein),
With the growing popularity of vegan diet, there are more and more protein supplements based on vegetable protein on the market. Belong to them
The most popular powdered protein nutrient is whey protein, which provides all essential amino acids, including a large number of branched chain amino acids important for muscle (so-called BCAA). Whey is quickly digested and absorbed, which is why it is recommended primarily as a nutrient to be consumed immediately after training.
Interestingly, research shows that whey protein is effective not only in muscle strengthening, but also brings benefits in endurance training (eg running, cycling) increasing endurance.
In the nutrient store you can buy
Whey protein isolate (WPI)
Pure form of protein supplement (90% protein), the most advantageous for women who train recreationally, to improve the figure. Isolate is recommended for people who can not tolerate milk sugar. It’s a form of protein with virtually no lactose.
Whey protein hydrolyzate (WPH)
Partially distributed whey protein, which is absorbed extremely quickly. Recommended primarily to people who want to build muscle mass.
whey protein concentrate (WPC)
It contains protein molecules of various sizes and different times of body absorption. Concentrate often also contains carbohydrates. Thanks to this, it supports regeneration after endurance exercise, but it is not recommended for people who are slimming.
Casein is the second milk protein used in the production of powdered protein nutrients. Casein protein has other properties than whey. Its particle is larger, so that the digestion, absorption and use by the body is slower. Casein protein is rarely used in a slimming diet. He uses the protein most often it is taken overnight.
Plant protein (soy, rice, hemp, pea)
Vegan versions of protein supplements are also available on the market. If you do not eat animal products, you can use popular soy protein. It contains all the essential amino acids in the right amounts.
An alternative to soy protein may also be pea protein or hemp protein with equally good parameters. It is worth paying special attention to nutrients with hemp protein, which additionally also provide dietary fiber.
Among the commercially available vegetable protein supplements, rice protein is the least preferred, which has a poorer amino acid composition compared to the standard protein. Egg protein is considered to be the reference protein.
When to take protein?
If you train only for recreation, you only need to drink one portion of protein powder a day. You will get the most benefit if you consume a portion of nutrient during or immediately after workout.
Dosage of protein in recreational training
Research indicates that a dose of 25 g of protein is enough to stimulate the creation and regeneration of muscles after training. This amount of protein supplement is enough if your goal is to strengthen the muscles and burn fat.
You can read also: WPC – whey protein concentrate