1, the effect of protein powder
Protein is the main nutrient necessary for the human body. The breakdown products of protein are amino acids; one of the important physiological functions of amino acids is as a raw material for protein and peptide synthesis, which is the basic unit of protein or peptide. So, what are the effects of protein powder? How to take appropriate?
Protein has the function of effectively guaranteeing the normal physiological needs of the human body, preventing the occurrence of cardiovascular disease, reducing the burden on the kidneys of diabetic patients, which is of great benefit to the human body.
In addition to taking protein powder, in the weekday diet can be appropriate to choose some protein-rich foods, protein-rich foods include: livestock milk, cow's milk, goat's milk, horse's milk, etc.; animal meat, cattle, sheep, pigs, dogs, etc.; poultry, chickens, ducks, geese, quail, humpbacked birds, etc.; eggs, chicken eggs, duck eggs, quail eggs, etc., and fish, shrimp, crabs, etc.; and soybeans, soybeans, soy beans, black beans, etc., of which soybeans, soybeans, black beans, soybeans, black beans and so forth, and so forth, and so forth. Black beans, etc., of which soybeans have the highest nutritional value, it is a high-quality protein source of infant food; in addition to sesame seeds, melon seeds, walnuts, almonds, pine nuts and other dried fruit protein content are higher.
Whey protein powder contains many active substances with special physiological functions, they are afraid of heat, once heated, will lose activity, thus greatly reducing the bioeffectiveness. Therefore, whey protein powder should not be boiled and scalded, can only be dissolved (mixed) in 40 ℃ below the water, porridge, cream of wheat and other foods, but also as a cold drink to eat. Do not eat with acidic drinks. Apple juice and other beverages contain organic acid components, and protein powder will form clots when they meet, affecting digestion and absorption.
2. Suggestions for protein supplementation
How to get better protein intake?
Overall, the value of animal protein is higher than that of plant protein, but it is not good to rely solely on some big fishes and meats to replenish proteins, they contain more fat and cholesterol. Therefore, we recommend that after working out, you should take extra supplements of high-quality protein powders, such as whey protein or plant extract protein, which are extremely low in fat and cholesterol. Whey protein is extracted and purified from cow's milk, and is one of the highest biological value proteins found, characterized by rapid and complete absorption, high absorption rate, and no fat or cholesterol. Although soy protein is not as good as whey protein in terms of amino acid composition and absorption and utilization, soy protein contains a substance known as phytoestrogen, which is particularly suitable for the female fitness population.
When you wake up in the morning, your body is already in a state of urgent need of nutritional supplementation after a long period of sleep without food, so you can have a serving of whey protein powder to quickly replenish.
After training, whey protein is the best protein supplement, can quickly fill the muscle cell protein needs, the most conducive to the body to seize the golden period of muscle growth and repair after exercise, as far as possible in the training within 1 hour to supplement. Whey protein should not be used more than 30 grams at a time, and taking it with milk can prolong its digestion time and further increase its absorption in the intestines. We also recommend supplementing protein with sugar for better and faster muscle recovery.
Every night before going to bed, it is recommended to supplement with some casein protein, such as milk. Casein has a very slow digestion time, usually over 2.5 to 4 hours. It is more suitable for use before going to bed, which can supply the body with a constant supply of protein and amino acids during sleep.