Protein supplement for athletes - what it is, properties, effects

For non-trainersand:

• Supplements protein in the diet. People who have difficulty getting the required amount of protein (e.g. 'non-eaters', vegetarians, vegans) can use protein supplements as a source of protein.
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• Promotes weight loss. Protein nutrients (especially casein and WPC) can increase satiety after consumption, preventing hunger attacks and snacking.
• Diversifies your menu. You now have dozens of flavours of protein supplements to choose from. You can use them in a cool way in meals such as oatmeal, cakes or desserts.
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Protein nutrient - for whom?

Protein conditioner will be a useful dietary supplement for you if:

• you don't watch your protein intake in the diet very closely, or you don't eat products rich in protein, but you want to cover your daily requirements,
• you're training for strength and power.
• you are strength training and want to build muscle mass,
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• you are keen to maintain muscle mass,
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• you are a physically active person,
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• you want to add variety to your menu with a quick-to-prepare and valuable ingredient,
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Types of protein supplements

Whey protein

This mixture of proteins that are isolated from the liquid part of milk - whey - during cheese production. Whey proteins make up about 20% of the protein content of milk, with casein making up the remaining 80%. Their total content in all milk is about 0.7%and.

There are three types of whey protein: concentrate, isolate and hydrolysate.

Whey protein concentrate (WPC)

WPC ( Whey Protein Concentrate) is whey protein concentrate. It contains 30-85% protein in 100g dry weight. WPC protein supplements supplement dietary protein by providing, among other things, all the essential amino acids (EAA) that you need to obtain from foodand.

WPC is a good choice if you are wondering what protein to buy to start with. It's cheap, has plenty of flavours to choose from and features the least 'protein' aftertaste among nutritional supplements.

Whey protein isolate (WPI)

WPI ( Whey Protein Isolate) is a form of whey protein obtained by microfiltration. It contains 90-95% concentrated protein, 0-3% carbohydrates, 1-3% fats per 100 g dry weight. Isolate is rapidly absorbed and has a short absorption period of 30-60 minutesand.

Isolates are often chosen by people with lactose intolerance and higher protein requirements, as the 'protein in protein' content is higher than in WPC, allowing more protein to be delivered at a lower calorific cost. Plus, WPI is absorbed slightly faster, which is important for athletes, they simply have enough to overeat daily that they need to reach for products that will leave the stomach quickly, making room for the next portion of food.

Whey protein hydrolysate (WPH)

WPH (pronounced  Whey Protein Hydrolysate) is whey protein hydrolysate. It is the purest and most concentrated form of whey protein. It contains 90-100% protein in 100 g dry weight. WPH is absorbed very quickly and provides complete protein - including amino acids that need to be obtained from food. It dissolves well and digests quicklyand.

Hydrolysate is the purest form of protein, often chosen by professional bodybuilders due to its high protein content and very fast absorption time.

WPC vs WPI vs WPH

If you are considering buying a whey protein, the comparison table below can help you choose. Find out what will satisfy your taste buds, what your stomach needs and what your...wallet has to say about it all.

Vegetable protein

Vegan supplements are a great alternative for those on a plant-based diet or with a dairy protein intolerance. They provide protein from plants - mainly peas and soya. Read below what the average plant-based nutrient contains and whether it's the right choice for you.

Important amino acids.

Vegetable protein supplements contain slightly less protein per 100 g than whey protein, but often contain interesting additives, such as prebiotics or fibre.

Micellar casein

Maybe you've already chosen your nutrient of choice in your heart (or muscle), I'll still suggest micellar casein for you to consider. This is the purest form that casein protein comes in. It contains 80-82% protein per 100g dry weight. Micellar casein is obtained by skimming and purifying milk of impurities and lactoseand.

Protein supplements Micellar Casein are a common choice among those in training. Athletes appreciate it for:

• a wealth of nutrients - calcium, phosphorus and essential amino acids,
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• slower release rate of amino acids,
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• long digestion time and high degree of satiety,
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• delicious taste and texture after cooking,
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Micellar casein is known as the 'bedtime protein' because, when consumed before bed, it satiates and can prevent bouts of night-time hunger. It's a great choice if you're wondering which protein for reduction to choose.

So... whey protein or plant protein?

Choose whey protein if:

• you want to save money (WPC protein is the cheapest option),
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• you want to blindly buy a supplement with complete protein,
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• you are keen to build and maintain muscle mass,
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• you want to increase your dietary protein intake in a simple and reasonably inexpensive way,
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Choose plant-based protein if:

• you are on a vegan diet,
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• you have an allergy to milk proteins,
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• you are lactose intolerant,
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• you are looking for variety in your diet and want to reduce protein from meat,
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• you like to experiment in the kitchen - vegan supplements work well cooperate when cooking,
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• you are looking for eco-friendly alternatives - plant protein production is usually less harmful to the environment.

What protein to choose

Choose a protein that is palatable, wholesome, non-irritating to your stomach and not on a budget. Pay attention to the type of sweetener used and the sugar content. Supplementation is meant to be a pleasure, not a bland chore.

Daily protein requirements

Remember that daily protein requirements are a very individual matter. The most important thing is to not go below the minimum recommended amountand.

The recommended minimum amount of protein, or 1 g/kg body weight, is the amount a person needs to avoid deficiency. It does not specify the amount needed to improve body composition.

Protein requirements depend mainly on the level of physical activity, the type of sport practised and the goal (muscle building, reduction). For example, if you are looking to build muscle mass, too little protein may prevent thisand.

How to calculate your protein requirements

The basic formula is:

body weight x recommended amount of protein per kg body weight (see table)

Examples:

• A woman with a body weight of 63 kg, training at the gym 2 x per week, who wants to lose weight healthily and safely, should eat approximately 119 g of protein (63 × 1.9).
• A male with a body weight of 86 kg, training at the gym 3 x per week, who wants to build muscle mass, should consume approximately 172 g of protein (86 × 2).
• A woman weighing 75 kg, running 2 x per week, should consume approximately 127 g of protein (75 × 1.7).

Be aware that basic calculations will not always work. I have a colleague who, at weight, was unable to 'overeat' the calculated 2.2g of protein per kg of body weight. Ultimately, he built quality musculature on 1.8 g. Tailor your protein intake to your needs, but also your capabilities.

Protein in foods

Maybe you haven't paid attention to the protein content of your diet so far and are wondering how much protein nutrition you need. Check out the list of protein-rich foods and whether you have them in your menu - it will make your decision easier.

Products with high protein content

If you are in doubt about how much protein you need to consume to avoid becoming deficient and achieving your goals, consult a nutritionist or personal trainer.

How to use protein supplementation?

Protein nutrition is recommended to be taken 1 to 3 times a day (on average there is approximately 20g of protein per serving). The amount may vary depending on the manufacturer's recommendations on the packaging. Protein conditioner can be used on an ad hoc or daily basis, however, it is best if you obtain your protein mainly from food.

Daily protein supply is best spread over 3-4 meals, with 20-40g of protein in each. It's important to keep your body supplied with protein throughout the day.

It's also important to keep your body supplied with protein throughout the day.

How much protein nutrition per day?

Read the labels - some recommend, for example, one scoop per day, while others recommend three (it depends on the composition and protein content of the serving). Don't exceed the manufacturer's recommended daily serving as this can cause stomach problems such as nausea or abdominal pain. Match the portion to your requirements and overall protein supply.

Protein before or after training?

Scientific research suggests that it doesn't matter whether you drink protein before or after your workout, as the most important thing is your overall protein supply throughout the day, which for strength trainers is a minimum of 1.8 grams per 1 kg of body weightand.

It has been established that consuming a serving of protein during the so-called anabolic window is best for muscle growth and recovery. This statement can be put between fitness fairy tales.

The anabolic window is not a golden period for protein consumption, as scientists have long since proven that protein synthesis takes place even hours after trainingand.

What to eat protein nutrition with?

Protein nutrition can be used classically, by mixing the powder with a liquid such as water or milk, as well as by adding it to food. The most important thing is to dissolve the powder well and prevent lumps from forming - then consumption is much more pleasant.

Protein nutrient can be added to:

• oatmeal, quinoa, porridge,
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• shakes,
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• cake (e.g. pancake, waffle),
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• masses for homemade bars, power balls, cakes,
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• sweet sauces,
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I do not recommend protein nutrition as a single meal, especially when reducing.

Tip: The best way is classic (supposedly already engraved on the walls of the Colosseum), i.e.:

protein supplement + banana + peanut butter.

Contraindications

Protein nutrient contraindications include allergy or intolerance to any component of the supplement, pregnancy and lactation, kidney disease and skin problems such as acne (protein nutrient may exacerbate the condition)and.

Protein for...grandma?

Elderly people are at risk of sarcopenia .

Elderly people need to take care of a nutritious and varied diet, but giving them protein supplements or even high-protein products like Nutridrink without consulting a doctor can be harmful to them. And importantly, protein is only a drop in the ocean of micronutrient and macronutrient needs in seniors.

Don't give your grandmother a protein supplement. Think about that strength when you refuse to give her an exact...

And seriously - your grandmother should opt for classic sources of protein, such as cheesecake (even with sultanas) or pasta with cottage cheese. And strawberries - keep the carbs in mind!

Side effects of protein supplements

Side effects of protein supplements are most commonly: bloating, abdominal pain, nausea, vomiting, diarrhoea and gas. People who are lactose intolerant or abuse protein supplements are particularly prone to these unpleasant discomfortsand.

Myths about protein nutrition

Some of the misinformation about protein nutrients causes anxiety in mums finding suspicious Whey Protein in their sons' room, and makes me smile. Especially the one about muscle growth. You know, from just drinking it.

Read about some of the myths and what it's really like (and show your mum the chart, for peace of mind).

Muscle mass does not happen.

It's just that.

Vegan protein is a source of fibre and valuable phytonutrients.

They do not contain illegal substances.

See also:

• Ashwagandha
• Omega-3 fatty acids
• Collagen for athletes
• Collagen for runners
• Berberine for weight loss, will it work?
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• Caffeine

Summary