High protein nutrient, most often whey protein, is advertised as the best supplement for gym and athletes exercising. It is worth reading more on this subject, because currently there are many contradictory and, at the same time, untruthful information on it. So why use protein supplements properly? Is it really the protein after training at the gym is the best way to the missing energy demand? What protein to drink and when to use it? See more in the article.
Protein after training - benefits
Protein supplements allow fast and convenient delivery of full-value protein after training and during the day.
Nutrient is a way to add extra protein to your diet. These combined with appropriate calorific value and regeneration, enable both effective building of muscle mass and reduction of body fat.
The protein contains a large number of exogenous amino acids, i.e. those that should be provided with food. Positively affects, among others for the regeneration of the body.
Protein supplement is not a magic powder. You can not believe in statements that are often used by supplement manufacturers.
What actually is protein supplements?
This is a source of protein that we may miss in our diet. This should be based on balanced meals, regardless of the purpose of the training. So what about the protein? It is worth drinking, but you have to remember that it is only an addition.
What kind of protein supplement after training?
Which protein is best used after training? The best choice is whey protein. This form of protein provides the appropriate pool of amino acids, keeping the full aminogram. There are 3 most popular forms of whey protein
WPC, whey protein concentrate. The cheapest and least processed form of whey protein. It usually contains a small amount of carbohydrates and fats, but in some people it can cause gastric problems. 80% of its composition is a protein, hence it was referred to as WPC 80 in nutrient stores.
WPI, whey protein isolate. A more expensive and more purified form that absorbs faster. It also rarely causes stomach problems. It practically does not contain carbohydrates and fats. It contains about 90% of proteins in the composition.
WHP, whey protein hydrolyzate. The form of the protein that is the fastest digestible and absorbs due to the simplest form of peptide chains in the molecule and the highest degree of purification from other ingredients. It is also the most expensive form of protein supplement. It should contain 100% pure protein.
A good number of producers also offer protein supplements, which contain a mixture of these three forms in various proportions. The number of specific fractions and their proportion determine the price of such a product.
Dosage of protein
The dosage of protein depends on the individual preferences of the exerciser. It has been assumed that gymnasts should consume about 2 grams of protein per kilogram of muscle mass.
For a person weighing 80 kg, this is about 160g of protein per day.
If such a person has a problem with providing this amount of protein from food, then protein supplement is perfectly suited for this purpose. Supplement manufacturers recommend that you do not exceed 3 portions of protein per day (approximately 90-100g of nutrients).
However, the portion size, as well as the number of sheiks during the day, depends only on how much protein is on our plate.
For high-performance athletes who often perform two or even three training units a day, powdered protein after training is the best way to quickly deliver amino acids. Amateurs in the gym should focus more on protein from food products, complementing its deficiencies with 1-2 protein shakes.
Protein after training at the gym
The key is to supplement the adequate supply of protein every day. Therefore, whey protein - in the form of a concentrate, isolate, hydrolyzate or a mix of above - can be a great complement to a balanced diet. This will ensure continuous and stable maintenance of increased muscle protein synthesis. It is true that protein after exercise enables and accelerates, among others expanding muscle mass, reducing fat tissue and increasing strength. However, keep in mind that it is not a magic powder that will do everything for us.