Protein is a basic element of a well-balanced diet. It is the main building material, and its appropriate amount is crucial for the process of making aesthetic figure. What if it is difficult to provide the right amount of protein from food? Which whey protein should beginners choose? What is good protein to buy for the gym? Answer to these and many more questions in the article below.
Protein in the beginner's diet at the gym
The protein in the beginner's diet at the gym should be the top supplement - as any supplement. Is it worth using a protein in the form of a powder? What are the advantages and disadvantages, and what effects does it bring?
The benefits of protein in the diet
If it is difficult to provide the right amount of protein from food products, the use of protein supplements is able to help fill up the missing proteins. In a situation where there is no time to prepare a meal, the protein may be a substitute or part of a quick meal. Protein supplement is also a great application for preparing healthier and more caloric versions of a meal, eg desserts and omelettes.
The variety of protein flavors allows you to find one that will resemble the taste of your favorite dessert. This will avoid eating something unhealthy or uncontrollably inflating the daily calorie balance.
Thinking about the purchase of protein supplements, we usually think about some form of whey protein such as concentrate. It is a protein that is referred to as a wholesome protein due to its high biological value and good aminogram.
Vegetarians and vegans may have trouble getting enough protein from vegetable-only products. The offer of some supplementation companies also includes proteins of vegetable origin, which for such people.
Protein deficencies in the diet
The biggest disadvantage of protein supplements is related to the approach of the initial people to the supplement as an enchanted powder, which will suddenly make the effects come faster and easier. Always remember that any protein supplement, creatine, gainer, etc. they are only an addition and supplement to the plan at the gym - not its basis.
Poor choice of formulation or type of protein is associated with a small risk of intolerance and gastric problems. This is a small risk, however, some people may show intolerance to any of the nutrients.
The effects of supplementing proteins
The effects of protein in the diet will not be anything other than the same protein value derived from the best quality food products. In the case where we provide too little protein and add protein supplement to it, it can contribute, among others to intensify the effects at the gym and work on the figure. It must be remembered that it is simply a supplementation of the right amount of protein.
Which protein supplement for a beginner?
In the absence of any health contraindications for the use of this type of nutrients we can choose a few basic types of proteins.
Whey protein - the most popular and the most frequently chosen type of protein supplement because of its price, type of protein with high biological value and good aminogram. Whey protein is divided into three types
Whey protein concentrate - the simplest and cheapest form of protein, which will find good use for all people regardless of their level of advancement. The only contraindication may be gastric problems that appear in some people after drinking this nutrient. Some nutrients of this type, depending on the company, contain unnecessary addition of sugar, vegetable proteins or other ingredients. That is why it is always worth carefully analyzing the composition of such a nutrient.
Whey protein isolate - more expensive than concentrate due to lower content of fat and carbohydrates. In addition, this type of protein is digested faster and absorbed from the previous one.
Whey protein hydrolyzate - the most expensive type of whey protein, characterized by the fastest assimilation. However, differences in time are of little importance for beginners in strength training.
Micellar casein - a protein characterized by a lower biological value and a less complete aminogram. However, it is absorbed more slowly - often recommended for the night.
Proteins of vegetable origin, e.g. soy - are protein supplements intended primarily for vegetarians and vegans who may have problems with providing the right amount of protein due to the elimination of high protein products from the diet.
Protein for beginners
The types of protein supplements are many because of the type of raw material or the degree of its processing. They can be both supplementing the diet and its diversification, but they should never form the basis of a diet. A large variety of flavors allows you to find your favorite and savor them as your favorite dessert.
What protein for beginners will be the best?
Certainly, the whey protein concentrate will be the right choice. Not only is it the cheapest - not counting proteins of vegetable origin - it has a rich aminogram and provides nutritious nutritional values. Of all types of protein supplements, it is the most universal proposition.