As we all know, protein is an important muscle component, which plays an indispensable role in sports training and muscle growth. Protein powders are the main form of protein supplementation and the most commonly used supplements by the bodybuilding population. With the rise of fitness movement, the fitness crowd is expanding. Protheragen Nutraceuticals is committed to providing you with high-quality protein supplements to help you complete your fitness program better.
The Benefits of Protein Powder
In fitness, protein powder is not a must. However, there are many advantages that make protein powder the most important fitness supplement.
- Faster digestion and absorption
Protein powders are purified and refined to be absorbed by the body faster than high-protein foods in a regular diet.
- Better amino acid ratio
The amino acid ratio in protein powder is closer to what the human body needs. For example, the content of various essential amino acids in whey protein powder is also much higher than that of ordinary foods, which is very helpful for fitness.
- More cost-effective
Compared to consuming protein through a regular diet, protein powders are lower in calories and less expensive when providing the same amount of protein.
How To Choose Protein?
Whey protein
It is easily digested and absorbed by the human body, providing a rapid supply of amino acids and is usually ingested during exercise. Compared with soy protein, whey protein is more suitable for building muscle and reducing fat. Studies have shown that after being ingested by the human body, soy protein will preferentially enter the visceral part, while milk protein will preferentially enter the muscle tissue. [1]
Casein protein
Slow digestion and absorption, can provide amino acid supply in a slow and balanced manner, suitable for post-exercise intake. Studies have shown that supplementing with casein after training provides a smoother amino acid profile and better muscle growth and recovery compared to whey protein. [2,3]
Related Research Information
Consuming sugar and protein 20-30 minutes after the start of exercise can relatively improve muscle growth, and can also effectively improve your exercise performance and endurance. Studies have found that supplementing sugar and amino acids after exercise can also significantly increase insulin secretion, so that the supplemented energy can be quickly used by muscles and the body, helping muscles grow faster. [4]
Changes in insulin concentrations with EAA drinks (amino acids and sugars) administered after resistance exercise [4]
For different sports, the required protein powder intake also varies. The study found that the optimal protein intake for strength, endurance, and sitting is different. According to a study, regular exercise increases protein requirements. The optimal protein intake is 0.8 g/kg/d for those who sit still, 1.2-1.4 g/kg/d for those who exercise endurance, and 1.6-1.7 g/kg/d for those who do strength training. [5]
Proposed effects of increasing dietary protein on muscle protein synthetic rate in sedentary individuals versus endurance and strength athletes. [5]
References- Layne E. Norton. (2006). "Leucine Regulates Translation Initiation of Protein Synthesis in Skeletal Muscle after Exercise," The Journal of Nutrition 136(2), 533S–537S.
- Reidy, P. T. (2014). "Soy-dairy protein blend and whey protein ingestion after resistance exercise increases amino acid transport and transporter expression in human skeletal muscle," Journal of Applied Physiology 116(11), 1353-1364.
- Reidy, Paul T. (2013). "Protein blend ingestion following resistance exercise promotes human muscle protein synthesis," The Journal of Nutrition 143(4), 410-416.
- Rasmussen B B. (2000). "An oral essential amino acid-carbohydrate supplement enhances muscle protein anabolism after resistance exercise," Journal of Applied Physiology 88(2), 386-392.
- Lemon P W R. (1998). "Effects of exercise on dietary protein requirements," International Journal of Sport Nutrition, 8(4), 426-447.
※ These statements have not been evaluated by the Food and Drug
Administration. This product is not intended to diagnose, treat, cure or prevent any
disease.
