This article is for you if you want to learn mutaed the science behind the ion-exchange cross-isotope labeled protein markers, blah, blah, blah. In this article, denying all the hype, science and confusion that surround protein powder. As it by this article and put it into memory, which the resident expert of protein powders and surprise your friends when you visit the archives of Sports Nutrition. Not more than 2 hours of shopping for travel in protein powders, because they have no idea what they really want to have!
The protein powders is really necessary?
Thus, although protein supplements is not a condition for the mass, I have not met a person who can get 400 grams of protein per day for cooking. When the protein of more than 200 grams per day, I suggest a protein powder - it will make life much easier.
In addition, U.S. dollars tendency for dollar, protein powders and meal replacement for all food, more comfort. Make no mistake, though. Protein powder are still supplementing in my book. Supplement: A supplement to the diet. I stress this point because the center of each system must be food. All meals are often better than powder because it has a wide range of nutrients that powder cannot offer.
Most of your dietary protein should consist of meat, fish, poultry and eggs. However, getting all the protein of all foods that are not always practicable and convenient, especially if you eat 6 or more times per day to take applications. I insist that you are the best muscle building, based on a maximum of three per day, or 40% of their meals should be restricted. For some may seem like it should be "ocean sound" and would not agree.
The conclusion is that both food and supplements are necessary to achieve a complete nutritional balance as well as the desired level of protein intake, especially if you're not a big fan of cooking. And I guess that not more than 95% of you read this cleaning of the house at every meal to cook, sitting and waiting for his next meal. Do not make the fatal mistake of thinking that protein powder can be substituted for the solid training and nutrition program.
The protein powders really work and not healthy?
I get this question via e-mail to me almost every day. I show only "works" as a supplement to help you in your mark additional proteins, but are probably still walking, 'Yes, but protein powder is going to help to a muscle or a fraud? "A better question would be:" The protein really work? "And the answer is obviously yes. To be fully aware that protein is composed of blocks as the amino acids that play a variety of functions in the body, such as planning to build and maintain healthy muscles in combination with diet and exercises. Protein also:
To support the production of red blood cells
It stimulates the immune system
Keep your hair, nails and skin healthy
However, all protein powders are the same. Most proteins powder contains a number of questionable ingredients such as aspartame, saccharin, fructose and artificial colors. And "observe interesting to note how unhealthy most of these protein powders actually are. If you use a protein powder with natural ingredients rather than products with chemicals and ingredients that do not create a favorable environment for muscle growth and fat loss sweetened are.
Also avoid products with refined carbohydrates such as fructose, sucrose or brown rice syrup. Make sure the product is of a society that is actually interested in good health established. Unfortunately, the supplement manufacturer to continue to meet the needs of consumers are not aware of the weight with the products of shit because they are buying and are more convenient for create for them. Perform a job search unbiased reviews, research the history of the company and its reputation. And then make a decision and accept responsibility!
In the past, one of my criteria for a healthy product, the protein of the taste was great and must be easily mixed. Most proteins powder mix with a spoon, but I was disappointed find that the taste will inevitably be sacrificed for a safe and healthy. I can live with that. You see, when a product is removed from all artificial chemical sweeteners such as sugar or aspartame and sucralose easily with the left almost tasteless and sometimes serious.
Since I need protein powder?
These better questions would be: "How much pure protein do I reach my goals?"
Proteins are macronutrients and frequently throughout the day should be drunk. I recommend at least 1 to 1.5 grams of protein per kilogram of body mass. This means that if you leave 150 pounds of body fat and 10% (150 x 0.10 = 15 pounds of fat lean 135 pounds) with at least 135 to about 205 grams of protein per day.
I recommend that protein powder, mainly for the pre-training, coaching and training after shaking. Then the liquid food is better for all foods, because it has the rapid absorption.
I do not recommend protein powder cannot be used for food as a substitute for more than two meals. This is what look like a typical day as follow:
1 meal (lunch) - Whole Foods
Food 2 (mid morning) - liquid protein meal
3 meals (lunch) - Whole Foods
Meal 4 (afternoon) Whole Foods
Meal 5 (pre-and post-exercise) liquid protein meal
6 meals (dinner) whole food --
Meal 7 (before bed), wholemeal
What kind of protein powder should I use?
Is needed before selecting the protein powder, here is a brief summary of the protein to help, a sense of thousands of different protein powders to choose from:
Whey protein is 20% of the total protein in the milk. Whey is recognized for its excellent amino acid profile, high cysteine content, rapid digestion, and the interesting variety of peptides. Then it quickly digested the best time to eat before training, during training or immediately after training. You will be seen as the stage during the day when more power is needed and if your body into a state of anabolic steroids.
Casein protein equivalent to 80% of the total protein in the milk. Casein is known for its excellent amino acid profile, slow digestion, and identified the interesting variety of peptides. Since casein is slowly digested into the bloodstream for use during training or training - you need the fast absorption of protein at this time. Instead, use a casein protein for the rest of the time outside the window before after training.
Soy protein is the most controversial of all types of proteins. While the package of soy everything is possible, a brace of soybean label have done with excellent magical affect, there is much research suggesting that soy protein can be disadvantaging often. Because of the confusion, my personnel opinion, I recommend you avoid SOY PROTEIN completeness and consistency with other listed these types.
Mixtures of proteins are usually a combination of different mixtures of proteins such as protein concentrate, whey protein isolated from whey, egg protein, soy protein and casein protein.
Why should a mix at all? You will receive the full spectrum of proteins and obtain changes in the absorption rates for different types of proteins. With a mixture is an anabolic environment in the serum and an anti-catabolic environment to create the casein - use this kind at any time of day, but not before a workout or, after training.
Whey hydrolysates (also hydrolyzed whey proteins are known as peptides), are powerful proteins that is absorbed more quickly than others, because your body prefers peptides, whole proteins. Hydrolysates are produced through very low heat and low acid and) mild Enzymes Drain (the highest in the essential and branched amino acids and may be of the anabolic protein synthesis in short-term such as prior training and post-workout window.
Whey Protein Versus Whey Isolate:
The whey protein powder supplement the measures that are the shelves made whey concentrate and mixed with a small portion of whey isolate. The comparison between the two, whey protein) is more expensive than the milk whey protein concentrate because it has a better quality (more pure) and higher BV (biological value. Whey protein contains more protein and less fat and lactose per serving. The whey protein isolate that contains 90-98% of whey protein from milk, while concentrates with 70-85% protein.
Whey protein is the highest yield of protein available, which comes from milk. Because of their chemical properties, is easier to absorb into your system. Of course, with its high concentration, it appears that a protein isolate, would be the obvious choice instead of focusing on. However, it is an individual decision, because the insulation is more expensive, and because it is pure insurance helps you bigger muscles. Cannot justify its concentration in most the additional costs.
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