With the development and progress of society, now more and more people began to pay attention to health, protein powder is a very common nutritional supplements, protein powder can supplement the lack of protein in our body, so when to eat protein powder is the best effect? How to choose the right protein?

When to eat protein powder has the best effect

When to eat protein powder for fitness crowd

Drink after exercise within 30~40 minutes after exercise, drink 1~2 portions (about 22~45 grams) of whey protein. This is because the trained muscles are congested and swollen to achieve the effect of practicing where big. However, girls do not be nervous, to train big muscles, if you need to do extremely heavy weight training will become bigger, the appropriate weight can modify the beautiful lines.

Drinking a serving of whey protein before going to bed is the ideal time for growth hormone secretion and muscle synthesis in the body during sleep, and it is also the peak of the body's nutritional reserve consumption. Supplementing with protein can provide nutrients for growth and also replenish the breakdown of nutrients in the body during sleep. Combined with whole grains or eggs, it can extend the time of protein absorption and provide continuous nutrition for the body during long hours of sleep.

When to eat protein powder for weight loss people

After a large workout in 30-40 minutes after exercise, not only is fat consumed, but muscle is similarly broken down in large quantities. Taking protein - 1 portion of whey protein, you can achieve the purpose of fat loss without muscle loss, the loss of muscle will be catching up.

Low fat, low charcoal water after dinner dieter's low-fat diet also often means a reduction in meat and egg intake, i.e., protein intake is insufficient, and the reduction of nighttime charcoal water compounds is designed to reduce sugar-hepatic glycogen-fat synthesis. With modern nighttime activity in abundance and a plethora of adverse consequences of under-nutrition, whey protein is a low-negative calorie and nutrient source for dieters.

When to eat protein powder in the general population

1, the total daily protein intake is maintained at about 1 gram per pound of body weight. If the diet is normal, supplemental consumption of whey protein powder can be about 15 grams, equivalent to 1/4 of the daily needs. diabetics and other daily intake of nutrients restricted people can be based on the diet of the appropriate amount.

2. Please dissolve it completely in warm or cold water, do not use hot water. It can be dissolved in beverages, milk, soup, and can also be used to make milkshake, ice cream and other protein foods.

Other people should follow the doctor's advice or the product's recommended amount

Each protein powder product has its own recommended serving size, and the person taking it should not increase or decrease the amount at will. Eating too little will not achieve the desired purpose; eating too much will cause waste or side effects. Special patients should seek medical advice before consumption. Protein powder contains a high amount of protein, in the body to go through the liver decomposition, re-synthesis of the body's own tissue composition, and its metabolites to go through the kidneys from the urine. Patients who already have liver and kidney diseases as well as other serious diseases may increase the burden on their organs after eating protein powder.

How to choose the right protein powder for you

1, determine the fitness goals

Fitness goals play an important role in choosing protein powder. For example, bodybuilders and dieters have significantly different nutrient ratios. Those who practice weightlifting should look for products high in protein, while endurance athletes need protein powders high in carbohydrates and protein, but dieters need protein powders that focus on high protein, but with lower amounts of carbohydrates and fats.

2. Quality and price

The old adage "you get what you pay for" also applies to protein powders. Although price is an important consideration, it should not be the only criterion for choosing a product. High-quality proteins do exist in the marketplace at affordable prices, but in most cases, manufacturers offer cheaper or higher-quality products depending on the level of consumption.

3. Read the list of ingredients

It's important to know the ingredients when buying protein powder. The label will provide details of the amount of carbohydrates, proteins and fats, as well as other ingredients. It should also be clear whether the product uses natural sugar or artificial sweeteners such as high fructose corn syrup.

4. Taste matters

Protein powders on the market come in a variety of flavors, and in addition to factors such as fitness goals, price and ingredients, taste is an important aspect of choosing the best protein powder. Some manufacturers also offer small samples for consumers to taste.

Protein Powder Effects and Roles

1, Protein Powder Applicable Symptoms

Protein is the main source of nitrogen in the human body, not only to provide part of the energy consumed, but also used to synthesize new tissues. Protein in the adult body accounts for about 17% of body weight, every day 3% of the protein to participate in metabolic renewal. Infants, young children, adolescents, pregnant women, lactating women, in addition to maintaining tissue protein renewal, but also to synthesize new tissue. When the body protein is insufficient, people's basic life activities will be affected, can lead to children, adolescents, growth retardation, underweight, intellectual development disorder; adults appear tired, weight loss, anemia, plasma albumin decreased, and even edema; and can cause women's menstrual disorders. Consumption of protein powder can effectively prevent or improve these symptoms.

2, protein powder can prevent disease

Heart disease in the western developed countries, is the first killer of death. High plasma cholesterol is the main cause of heart disease. Dietary animal fats can raise plasma cholesterol levels, is an important factor leading to atherosclerosis, induced heart disease. Saturated fatty acids, cholesterol, excessive blood cholesterol and heart disease has a direct link to reduce plasma cholesterol, also reduces the risk of heart disease. 1982, multinational scientists, respectively, in Italy and Switzerland, high cholesterol patients with soy protein instead of animal protein comparison experiment, the results proved that the daily intake of 50 grams of soybean protein, the amount of its total plasma cholesterol decreased by 20%, this The study proved that soy protein can reduce high cholesterol patients' blood lipids and cholesterol's adverse effects on the heart.

In the United States, doctors recommend that heart patients consume soy protein before using cholesterol-lowering drugs. Because soy protein is both non-drug (no toxic side effects) and inexpensive, it is effective in preventing heart disease without any side effects.

3, protein powder can reduce the burden on the kidneys

Nephropathy is a common long-term diabetic complications, more than 20% of diabetic patients with impaired kidney function. The intake of animal protein will increase the burden on the kidneys, which will lead to the aggravation of the condition. Soy protein plays a role in preventing and mitigating the damage of animal proteins to the kidneys by lowering plasma cholesterol levels. Through the observation of the dietary treatment of patients with kidney disease, replacing animal protein with soy protein has the best effect, and patients with kidney disease are also happy to accept food containing soy protein.

How to eat protein powder correctly

1, morning

After a night's rest, the body's energy is basically digested, this is the body needs to replenish the energy, the digestive system to absorb energy is also the best main period. You can get up or workout after 30 minutes to consume protein powder, is conducive to better absorption, so it is recommended to use 20 to 30 grams of protein powder in the morning, remember not to eat on an empty stomach with drinks, juices together.

2, noon

It is recommended not to eat protein powder at noon, the morning of work and study, consumed most of the body's energy, the stomach is very hungry, so the body needs to replenish the energy, the lunch may eat more or more rich, and then eat protein powder is useless, because the energy of the lunch is difficult to absorb the protein powder in the supplement to be of no help.

3, night

After a day of labor, the body's digestive system is the weakest, the use of protein powder before bed can also improve the quality of sleep, so it is recommended to use 10-20 grams of protein powder at night.