Protein is one of the most essential elements that must be added to human food is classified as a key factor for the operation of most biological processes occurring within a living organism.
I will not limit the benefits of eating appropriate amounts of proteins in one subject but I will mention the most important of which is reflected in:
- A feeling of fullness
- Muscle rejuvenation
- Reducing the proportion of body fat
- Lowering cholesterol
- Regulate the amount of glucose
- Proteins are different forms, types and composition, all the distinctive characteristics affect the body in different ways.
Of the most famous and the easiest ways to get the proper amounts of protein are added the protein powders.
Before eating or adding any powder, you must first learn to differentiate among the thousands available in the market and the species of this for your own needs and reach the goal as soon as possible.
Method 1 of 5: Determine the main reason
It is obvious to know why eating protein powder before everything, all he wants to reach a goal, I will summarize the most important result of four reasons why a person adds protein powders for the main meals.
1. gain muscle
Protein powders are considered the most important reasons to help the maintenance and re-build muscle. If you want to get more muscle, we recommend adding protein powder to your diet, but he brought it from falling into this trap must not be replaced by the real sources of food supplements. Supplements its name, its function is reflected in supplement what you can not get it when natural food intake.
2. weight loss
Protein makes a person feel satiety and fullness, limiting food intake. Moreover, it is an important factor to maintain muscle mass gained especially if you are doing exercise.
3. Public Health
Studies have shown that some types of proteins contribute to:
- Provide biological doping body (bioactives)
- Work to reduce cholesterol
- Added health food diet helps to lower cholesterol and blood pressure faster compared to follow a healthy diet without powder
There are many reasons that make a person consumes protein powder as a dietary supplement, remind them:
- Vegetarians (who eat only vegetarian food)
- People who suffer from gastric bypass disease (gastric bypass)
- People who suffer from certain diseases, such as celiac disease (celiac disease) or Crohn's disease (crohn's), which cause low absorption in the intestine
After Underline the main reason that makes you deal with protein powder, we come now to determine the appropriate amount to achieve your goal.
In fact, the research is still going on about the right amount. However, there are some agreed guidelines around and that are based on scientific evidence that everyone can use.
1. eating 0.8 grams of protein per 1 kg of body weight
For example, if a person weighing 90 kg, you will need a day approximately 72 grams of protein based Medical Institute (the Institute of Medicine). This amount intended for the layman.
It is different if you are engaged in sports, instead, must be a minimum of 0.8 grams of protein per pound of body weight. Therefore, if a person weighs 90 kg, he have to eat 160 grams of protein a day.
2. allocation of 15% of daily calories from protein source
It provides 1 gram of protein 4 calories. So, if a person needs 2,000 calories a day, he must eat 75 grams of protein.
Again, this percentage dedicated the average person, if you exercise a sports activity, you must eat twice the rate of any 30% (150 g of protein if we take the previous example)
3. Increase the proportion of daily calories the same source Prouty to 40% (30% fat, and carbohydrates by 30%)
And this is to replace refined carbohydrates coming from another protein calories (such as fructose syrup, corn syrup, cereal manufacturer). In parallel, a person must be of drinking a glass of water 12 to avoid any negative symptoms affect the kidneys.
Increasing the number of calories coming from protein, fat loss will increase the proportion of spurring gain more muscle mass.
4. If your goal is to get muscle mass and reduce fat, you need to limit the intake of protein (between 0.8 and 1.25 g per pound of body weight per day).
If you suffer from any kidney problems, do roofing amount to 0.8 grams per pound of body weight, check with your doctor periodically
After selecting the appropriate quantity and which relate primarily to the weight of the person and physical activity, we come now to determine the protein type of consumer. Valbrocanat basically divided into two types: animal protein and vegetable protein.
Method 3 of 5: Selection of animal protein powder
Animal proteins are considered complete proteins. Furthermore provided, they are cheaper than proteins of plant origin. In the next lines, you will learn the pros and cons of the most important animal proteins.
1. Choose the egg protein (egg protein)
- The best choice for bodybuilders (unless you are allergic to egg white)
- It is considered the best source of protein
- Occupies first place in the ladder (PDCAAS) (peace on which the classification of protein content) the outcome of 1.00, the highest result in peace
- Eggs contain all the essential amino acids to increase the non-essential amino acids are also
- Depending on the type of protein powder extracted from eggs, cholesterol that enter in the composition of the powder ratio varies
- There is little research the positive impact of protein on heart health Albbi appear. On the other hand, it helps to increase satiety and muscle repair.
2. Eat protein milk powder (milk protein powder)
Of the benefits:
- Helps you lose weight
- Improve your health through exercise
- One of the most animal protein powders as feed contains many proteins that differ between enzymes and whey (whey protein). They also have a result in the classification of 1.00 (PDCAAS)
- Studies have shown that milk protein has a high ability to increase muscle mass, lowering blood pressure, repair and build muscle
- Soluble and helps provide nutrients throughout the body.
- Studies have shown that milk protein is one of the best protein to maintain muscle and weight loss.
3. Add the milk serum or Wi-protein (whey protein)
Wi extract of milk with a very effective feature in the provision of food soluble to all parts of the body is also better than whole milk protein (milk protein powder) in the new building muscle. Of its properties:
- Easy to melt and easily absorbed by the body. This feature makes it one of the best special supplements for those athletes.
- Featuring the ability to transfer various foodstuffs, and this can be added to various food and drinks.
- Can Whey (whey protein) that causes gas and bloating for individuals who suffer from lactose sensitivity.
- Whey (Whey Protein)
- Isolated milk whey (Whey Protein Isolate)
- Serum very isolated milk (Advanced Whey Protein Isolate)
Method 4 of 5: Choose vegetable protein powder
Vegetable proteins available protein powders are about mostly complete. Some of them, be free of gluten (gluten). Of characteristics:
Vegetable protein powders containing a low level of proteins compared to powder animal source, but in return offers many benefits.
Vegetable protein powders usually requires a lot of manufacturing processes and this'll find more expensive than animal protein powders. Generally, there are five types of plant proteins.
1. Soy Protein
If you're looking for to improve your health in general, you should choose a protein powder extracted from soy. It is one of the most popular proteins making around research and increasingly diverge and this is to explore all the secretes they contain.
Soy protein comes similar to the animal protein in the content and quality value of 0.92 to 0.99 on the scale of the composition (PDCAAS). Of the benefits:
- Lowers cholesterol ratio (LDL)
- Helps people who have a slow metabolism processes (fat metabolism)
- A feeling of fullness
- Limited studies show that soy protein has positive effects on the function of concentration and cognition exist
- It helps to reduce the size of the tumor
- Stimulation and muscle maintenance
- Raises estrogen levels, limiting the effectiveness of the hormone lipase (the hormone lipase) to melt away body fat.
2. hemp protein (hemp protein)
If you're looking for high-quality vegetable protein, which contains a high proportion of fiber, hemp protein you eat. Of its properties:
- It is the second best in terms of quality protein after soy protein.
- Studies about hemp protein still exist, but the initial results are promising.
- Hemp protein contains a high proportion of fiber, which provides antioxidant properties
- It contains essential fatty acids
- Hemp also contains plant estrogens like soy
- Hemp protein is sold mixed with different types of proteins as it is available in abundance
If you want to increase the protein and fatty acids omega-3 (omega 3 fatty acids), try eating a protein extracted from the flax seed powder.
Flaxseed is not classified as a powder for protein do not contain high amounts of protein, by contrast, it can be used as a powder or a mixture with other protein powders They contain a high proportion of fiber and essential fatty acids (omega-3 basis).
Quality and protein quality vary depending on flaxseed as it is sold in most grocery stores.
4. Protein brown rice (brown rice protein)
Integrate the extracted protein from brown rice powder to your diet, especially if they suffer from digestive problems. Of the characteristics of this powder that:
- Gluten-free and this is to facilitate the process of digestion
- Components resemble somewhat the components of soy protein
- Preliminary studies have shown that protein powder extracted from brown rice may lower blood cholesterol
Of the benefits:
- A feeling of fullness
- Easy to digest and gluten-free
- It contains amino acids balanced and high amounts of protein value of 0.93 on the ladder (PDCAAS)
- Instant and easy to digest even though it contains high amounts of non-essential amino acids
- Preliminary studies showed that pea protein gives a person a feeling of fullness better than milk protein or whey protein (whey protein)
- This usually sold supplementing mixed with other types of proteins
Market contains thousands protein meals of varying qualities and characteristics, and this is difficult to choose the right protein. As a result I will give you some tips to help you buy the right product for your desire.
1. Screening value (PDCAAS)
Acronym (protein digestibility-corrected amino acid score), which means corrected to digest amino acids value. This value is determined on the basis of the type of protein bioavailability and supply of essential amino acids. The highest score is 1.00.
2. differentiate between the insulation (isolate) and focus (concentrate)
- Focus on the 30% to 85% of proteins contain. Usually it is cheaper and easy to find
- Insulation contains a higher percentage than 90% of the proteins and be more expensive
- Before buying a protein powder, make sure the proportion of protein, so as to obtain the proper protein
You should read all of the added components of the complement you want its procurement. All the ingredients can be found in the label. If you did not mention it, look for a complement to last.
4. distinguish the difference between powders of amino acids and protein powders (because they are not a same thing)
Valbrocanat composed of amino acids, and in order to be a complete protein, must contain all the essential amino acids and the estimated Ptsah.palmkabl, there are specific roles to play powders and amino acids that are different from what you do protein powders.
This was the most basic proteins available in the market. I hope to benefit from the topic and make it your guide when you want to buy one of these powders and make the most of this money that Stsrvha to take advantage.
Finally, you should always consult your doctor before taking any powder you're not going to eat candy or potato chips, we are talking about your health and how to take care of them and develop them for the better, and not vice versa, and this stress so much on point.