First, whey protein
Everyone is most familiar with whey protein powder. Whey protein is divided into concentrated whey protein and separated whey protein. Nothing absorbs whey protein faster. Shake a cup of protein powder after your training, so that amino acids can quickly enter your blood vessels in just one hour to one and a half hours.
Because the branched-chain amino acids and arginine contained in whey protein powder can promote the synthesis of protein and reduce its decomposition, which has achieved the goal of muscle growth; In addition, arginine rich in whey protein can stimulate the secretion and release of growth hormone, promote muscle protein synthesis, promote fat decomposition and reduce body fat content. Whey protein is a good choice no matter what level of fitness people you are, and it is better to use it with creatine and sports drinks.
The isolated whey protein is based on the traditional concentrated whey protein and further processed to obtain high-purity whey protein (above 90%). It makes protein's biological price higher and utilization rate higher, which can increase muscle strength to the greatest extent and promote recovery after training.
If you are a little white who has just come into contact with fitness, it is recommended to concentrate whey protein, which tastes good; If you are a veteran lover, go and buy a separate one, which will make you get more results in a shorter time than others.
Second, casein
Casein is a kind of slow-release protein, which means that the absorption speed of human body is very slow, and some even last for about 8 hours. The function of whey protein is to replenish protein quickly after training, which has achieved the goal of synthesizing muscle, while the function of casein provides protein for the body for a long time. Therefore, we suggest that whey protein be mixed after training and slow-release protein be taken before going to bed, so as to provide "raw materials" for the body continuously.
Third, the compound sustained-release protein
In most cases, it is a combination of whey protein and casein, and other ingredients are added. The purpose is to combine the fast and slow proteins together, so that amino acids can be released by different protein relays from the end of your training to bedtime, so that the body can always maintain a positive nitrogen balance, that is, nitrogen intake >; Discharge. The synthesis speed of muscle protein when the body is in the state of positive nitrogen >: The decomposition rate is in the synthesis stage for a long time. If your fitness enters a plateau period, replace the whey protein in your hand with a compound slow-release protein, so that two kinds of protein with different amino acid release rates can provide you with "raw materials" continuously, and then properly supplement nutritional supplements such as creatine and glutamine to help you get through the plateau period.
Four, muscle powder
In fact, it is a complex, containing protein, carbohydrates and other ingredients. Because of the growing environment of muscles, not only protein needs to be supplemented, but also carbohydrates, multivitamins, trace elements and muscle-increasing active factors need to be involved. Muscle-building powder is a mixture of these nutrients, which can solve all problems in one pot and reduce the troubles of bottles and cans, which is convenient and fast. It is more suitable for beginners who have just come into contact with fitness. Shake a cup half an hour after exercise, and the effect is better.