The protein intake is important when doing weight training and you want to take muscle mass. To increase muscle volume, must of course eat enough protein, but not only! A balanced and adequate food is crucial when you want to radically change his physique.
What recommendations regarding protein and does it increase the intake of protein when doing weight training? How much would it be a day, and taken? What about protein powder like whey?
Although Use Protein
In theory, our diet provides us with all the protein we need to keep us healthy. Meat, fish, dairy products, eggs and legumes are the main dietary sources of protein. Only it is not always convenient and easy to get his dose of protein when you have an active lifestyle.
To simplify the task, you can buy protein powder in shops or on the internet. Do not see the protein powder as a dangerous product or assimilate to doping, it is only milk which was removed the water, fat and sugar (lactose). All that remains is a powder you put in a box.
Those who are against the use of these powders because they think it is not natural, so should not eat powdered sugar because it is extracted from the beet, it is not “natural” either ! I am not saying it is absolutely necessary to take protein powder if it does weight training, it just depends on the needs and eating habits.
How Much Protein?
Obviously, excess of anything is harmful. If you overdo it and swallow 3 or 4 grams per kilogram of body weight of protein throughout the year, renal surcharge will be detrimental in the long run.
In general, it is recommended to consume 1.5 to 2 g per Kg of body weight of protein (140g for an athlete to 70kg) when doing intensive training. This is a good range for a practitioner beginner and even intermediate level. But choose sources of protein solids or powder of good quality.
A major advantage of protein powder further convenience is the digestion time. Indeed, the solid protein foods like meat or eggs must be transformed by the action of enzymes in the stomach before reaching the intestine. This is particularly long.
The whey for example, a minority of milk proteins, will be routed to the intestines quickly in less than 45 minutes. It will therefore be advised about the drive and on awakening, to rapidly bring the amino acids to the muscles. The casein , another milk protein, requires a longer digestion. As protein “slow”, will be used to gradually bring the amino acids the body (anti-catabolic protein), much like the “slow” sugars to compare with carbohydrates . Therefore be taken before bed or during the day.
Another benefit of protein powder is that they are free from grease and quasi contain more sugars including lactose, a sugar often poorly tolerated by the digestive system.
Most protein supplements are extracted from milk because the milk proteins are digestibility and high biological value. Egg proteins are very good but expensive. As for soy protein, they are good but do not have good reputation among fitness practitioners.
To assess the quality of a protein using an index called biological value that is related to the ratio of assimilated protein and those ingested. One can also use chemical index which compares the amino acid profile of the protein relative to a standard, egg protein. For biological value, the concentrate or isolate Whey reached 104, the whole egg 100, the milk of the cow 91, the 83 fish, beef 80, 77 casein, soybean 74, 59 rice, wheat and beans 54 49 .
Normally, the biological value can not exceed 100 (104 with the error of 4% often used to enhance the whey) as it is not possible to assimilate more protein than ingested. However, the chemical index may exceed 100 because the amino acid profile of whey protein exceeds that of the egg in terms of quality. Both indices are often confused … Remember that the biological value can not exceed 100.
You can combine several sources of different proteins to improve the amino acid profile and increase the chemical index. This is the case of the tri-protein as mixing whey, casein and egg that has good chemical index. Here are some combinations: whole egg and potato (36 and 64% respectively) reach 136, egg and milk (71 and 29%): 122, milk and cereals (76 and 24%): 110, beans and maize (51 and 49): 100.
In the manufacture of cheese, milk is separated into two components: the curd become cheese (casein and fat) and whey in which there are lactose (75%), soluble proteins of whey (10%) , vitamins and minerals. The whey is called whey then freed of lactose, filtered and dried to powder: whey!
Whey supplements are divided into two types. The isolates that contain over 80% protein and almost no lactose and fat, and the concentrated which rotate autout 65 to 80% protein. These are the most used in the preparations of whey but are less purified and contain some lactose and fat.
The whey protein is one of the most popular in the world of bodybuilding. This protein “fast” high nutritional value and rich in BCAA has an effect “anabolic”, ie it promotes muscle development and physical performance. It also has interesting properties Health therefore not just the muscles!
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