Drink it after exercise, because the muscles that have been trained are congested and swollen, which will achieve the effect of practicing where it is. It should be noted that never mix whey protein powder with boiling water, because mixing protein powder with boiling water will destroy nutrients; In addition, acidic substances can denature protein and produce flocculent precipitation, thus affecting the absorption rate of amino acids in human body. Therefore, acidic drinks such as fruit juice should be avoided.
function
1 Nutritional value of exercise
The ideal exercise protein should meet these standards: a good balance between essential amino acids and non-essential amino acids; Branched-chain amino acids are abundant; Fat cholesterol content is low.
Whey protein has all the above advantages. The principle of protein Digestion School's amino acid score (PDCAAS) to determine the quality of protein is based on the human body's demand for amino acids, and its principle is approximate nitrogen composition, essential amino acid composition and content, and actual digestion and absorption rate. According to this method, the bioavailability of whey protein is higher than many other high-quality dietary proteins such as eggs, beef and soybeans.
2. Whey protein and free radicals
The α -lactalbumin, bovine serum albumin and lactoferrin in whey protein are rich in cystic acid residues, which can safely pass through the digestive tract and blood stream, enter the cell membrane, and be reduced to two cysteines to synthesize GSH, so as to maintain the GSH level in cells and tissues, thereby enhancing the body's antioxidant capacity, improving muscle endurance and functional ability, and delaying the occurrence of fatigue.
3. Whey protein and immunity
Glutamine is an important substrate for lymphocytes and macrophages in the process of immune reaction. The rapid utilization of purine and pyrimidine nucleotides produced by glutamine is beneficial to the synthesis of more DNA and accelerate the proliferation of immune cells. At this time, glutamine is mainly involved in gluconeogenesis to maintain blood sugar concentration, but glutamine can not meet the needs of immune cells, which is the main reason for the decline of immunity caused by exercise.
Whey protein is rich in glutamine precursors such as glutamic acid, which provides raw materials for glycogen heterogenesis, maintains glutamine level and protects immune cell function. In addition, lactoferrin and globulin in whey protein have antibacterial and antiviral effects.
4. Central fatigue
According to the central fatigue theory, when muscle glycogen and liver glycogen are consumed during endurance exercise, the branched-chain amino acids in blood will also decrease and the level of free tryptophan will increase. A large amount of tryptophan enters the brain barrier and is converted into 5- hydroxytryptamine, which can inhibit central excitability and produce drowsiness and fatigue. Whey protein is rich in branched-chain amino acids, which can block the transport of tryptophan and delay fatigue.
5. Ability to do work with muscles
Whey protein can improve the working ability of exercise muscles in several aspects:
Digestible high-quality protein-in order to provide extra energy, save protein in the body and reduce the decomposition of muscle protein.
High levels of lysine and arginine-stimulate the secretion and release of anabolic hormones or muscle growth stimulating factors, and stimulate muscle growth and fat loss.
Provide antioxidants such as glutathione, protect the structure of muscle cell membrane, sarcoplasmic reticulum and mitochondria, and relieve muscle fatigue.
It is rich in branched-chain amino acids, in which leucine and its oxidized metabolites can inhibit the activity of protein hydrolase and reduce the hydrolysis of muscle protein.
Refer to the above contents: Baidu Encyclopedia-Whey Protein Powder, Baidu Encyclopedia-Whey Protein.