Protein powders are rightly the most used supplements by professional sportsmen and amateurs, by virtue of their very important structural and nutritional function. These macronutrients provide the organism with a "plastic" substrate, that is essential and non-essential amino acids essential for maintaining and increasing muscles.
Their peculiarity lies mainly in the practicality. and in their degree of purity, the latter characteristic that of it allows daily consumption, even several times a day, without weighing it down important and delicate organs responsible for the processes of filtration and purification of the organism, let's talk about kidneys and liver.
Unlike normal foods, which require much longer and more elaborate digestive processes, protein powders are almost always "instant", ie easily soluble, and they do not contain impurities such as unwanted fats, contaminants or other substances that could burden the body.
How to use powdered protein supplements
As part of a varied diet and healthy lifestyle, these supplements are particularly useful for the maintenance of the acquired lean tissue as well as to stimulate the growth of new muscle mass. Depending on the use made of them, in fact, they can smaintain the weight loss diet accelerating the metabolism and consequently favoring the caloric expenditure aimed at the burning of storage fats (adipose tissue), or assist in nutritional and training programs aimed at increasing muscle mass.
In both cases, a correct alternation between solid and liquid protein foods (they must be dissolved in water or other drink), determines the full sustenance of muscle anabolism while at the same time preventing proteolysis, i.e. the splitting of muscle amino acids and their use for different processes, such as the energy synthesis ATP.
Correct intake without exaggerating
A correct consumption of protein powder allows to obtain the maximum possible benefit without contraindications. Remembering the total safety of this kind of supplements, their excessive use can lead to weight gain or a potential sensation of bloating and gastric heaviness. The indicative average consumption recommended by the Italian Health Authorities is around 0,9g of protein per kg of body weight; a reference parameter that is mostly valid for healthy subjects who are sedentary or in any case not subjected to high and / or constant physical efforts over time.
However, according to some studies, the max. considered safe daily would be around 1,8-2,2g of protein per kilogram. Parameter that, like the previous one, adds up the daily protein intake deriving from all protein foods, both low and high biological value. So be careful not to make the mistake of adding only the proteins deriving from powder supplements or animal foods (eggs, milk, fish and meat).
Who can hire them?
They are suitable for all those who care about their well-being and who for various reasons are unable to consume solid foods in their 3 or more daily meals,
Bodybuilders, but not limited to, can isupplement their diet with protein for the sake of convenience, cheaper (compared to meat and fish) and to avoid the simultaneous intake of carbohydrates and fats. Additionally, some argue that bodybuilders, by virtue of their unique training and goals, require higher-than-average amounts of protein to support maximum muscle growth. Protein supplements are sold in ready-to-drink, bar smoothies, meal replacement products, tablets, gels and powders.
The best times to consume them
At breakfast, to stop the catabolism induced by prolonged night fasting, between main meals as a snack perhaps together with fresh fruit, with low-fat yogurt or favorite drink, as well as immediately after training with insulin mimetic and insulinogenic substances (See Alpha Lipoic Acid e vitargo) and / or before you go to sleep with a handful of almonds, walnuts or hazelnuts, to nourish the body during sleep and support the natural physiological peaks of hormone production that occur during the deepest hours of sleep.
As regards the so-called "post-workout" use, some authors have also shown that taking fast digesting proteins together with carbohydrates in the first two hours after the end of a strength training significantly affects the increase in plasma insulin values and, subsequently, of growth hormone stimulating in an important way the muscle protein synthesis.
What are the best protein powder supplements for my needs?
Protein powders are more popular and may have added flavor for palatability. The powder is usually mixed with water, milk, or fruit juice and is generally consumed immediately before and after exercise or as a substitute for a meal. The protein sources are as follows and different in protein quality linked to the amino acid profile and digestibility.
- La whey protein contains high levels and values of all essential amino acids and branched chain amino acids. It also has the highest cysteine content, which aids in glutathione biosynthesis. For bodybuilders whey protein provides amino acids used to aid in muscle recovery. Whey protein is derived from the process of making cheese from milk. There are three types of whey protein: concentrated whey, whey isolate, and hydrolyzed whey. Whey concentrate is 29-89% protein by weight, while whey isolate is 90% + protein by weight. whey hydrolyzate is enzymatically predigested and therefore has the highest digestion rate of all types of proteins. whey protein is usually taken immediately before and after a workout.
- La casein protein (or milk protein) has glutamine, and casomorphine. Casein is usually taken before going to bed.
- Soy protein derived from soy contains isoflavones, a type of phytoestrogen.
- La egg white protein it is a protein derived from eggs, without lactose and without dairy products.
- Hemp protein from hemp seeds contains highly digestible proteins, and hemp oil is rich in essential fatty acids.
- Rice protein, when made from whole wheat, is a source of protein that is highly digestible and free from allergens. Since rice protein is low in lysine, it is often combined with pea protein powder to achieve a superior amino acid profile.
- Pea protein is a non-allergenic protein with a lighter texture than most protein powders. Pea protein has an amino acid profile similar to that of soy, therefore of lower biological value, but does not raise concerns about the unknown effects of phytoestrogens. Pea protein is also less allergenic than soy. It is high in fiber content and has no allergic ingredients and therefore is easier for digestion than whey protein. Pea protein is a slow digesting protein and is able to maintain the release of amino acids for longer. You can find it together with rice, hemp, and soy, in the category of vegetable proteins.
In short (Italian only)
In conclusion, protein powder supplements hold superior advantages over any other sports nutritional supplement. They are characterized by:
- easy preparation;
- complete support for protein synthesis and basal metabolism;
- long conservation;
- they are cheap but at the same time qualitative;
- digestibility and taste;
- easier calculation of the macronutrients of the diet as they tend to be free of cholesterol, simple sugars and other unwanted elements.
So what are you waiting for? In this category you will find the best protein powder supplements commercially available, sold online by Muscle Nutrition, a leader in the distribution of sports supplements for over 25 years. You just have to choose the one that best suits your needs to start seeing the desired results.
