protein supplement? Keep these tips in mind!
We all know that whether it is to gain muscle or lose fat, the supplementation of protein in the diet is crucial for body shape. Of course, other nutrients must also be consumed reasonably, but in this issue, we will mainly talk about the precautions for protein supplementation.
For food, protein is often divided into "complete protein" and "incomplete protein", usually "animal protein" and "vegetable protein" (meat and vegetarian).
However, there is no essential difference between proteins, and the classification of these proteins mainly depends on the type of "amino acids" in the food. (Amino acids: can be regarded as the basic unit of protein, that is, amino acids make up proteins).
Complete protein generally contains about 20 kinds of amino acids, mainly rich in 8 kinds of amino acids necessary for human body (lysine, tryptophan, phenylalanine, methionine, threonine, isoleucine, leucine amino acid, valine.).
It is not a complete protein, that is, the type and content of amino acids are not so rich. Especially the lack of some essential amino acids.
Plants can also be called complete proteins if they are rich in amino acids, such as various beans.
If you want to get better protein from food, then it is recommended to choose complete protein as the main source of intake.
Under normal circumstances, foods with a protein content of more than 15% are relatively rich in amino acids.
This point has been mentioned every time I talk about diet before, and this chapter will briefly mention it.
We consume protein to maintain the "nitrogen balance" in the body.
Nitrogen balance: intake of amino acids = consumption of amino acids
Positive nitrogen balance: intake of amino acids > consumption of amino acids
Negative nitrogen balance: intake of amino acids < consumption of amino acids
No matter what the goal is, in order to be healthy, we should try to avoid negative nitrogen balance as much as possible.
Studies have shown that for adults who regularly strength train, the nitrogen balance is: body weight (kg) X 1.43 (around) = grams (protein).
If you want to gain muscle, it is best to ensure that the total amount of protein we consume every day is not less than "1.5 grams per kilogram of body weight", and it is best to be around 2 grams. Because ingested protein cannot be 100% absorbed and utilized, but at least not less than 1.5.
The protein of protein powder is extracted from food. There is no difference between the intake of protein from protein powder and the intake of food, but the intake channels are different.
However, we still recommend that the intake of protein in food is the mainstay, and at least the intake of protein in food should be > 70% of the total.
This is mainly to ensure adequate intake of other nutrients other than protein. The nutritional components of protein powder are too single. If the protein powder intakes too much protein, it will easily lead to the lack of other nutrients, which will also affect the fitness effect.
In the same way, if you have enough protein in your daily diet, the availability of protein powder is entirely a matter of personal preference.
Protein powder intake of protein: easy to ingest, rich in amino acids.
Food intake of protein: At the same time as the intake of protein, the intake of other nutrients is also very rich.
Therefore, it is recommended that the intake of protein foods be as rich as possible.
As for the rumor that protein powder hurts the kidney, it is mainly due to the problem of excessive protein intake rather than the channel of protein intake. Or the individual's liver function is not very good, so too much protein cannot be effectively absorbed and utilized, which will increase the metabolic pressure on the kidneys.
But for the vast majority of people, what they need to worry about is whether their protein intake is sufficient!
Consume a larger percentage of protein throughout the day at any time away from training. It is recommended to eat small meals frequently to improve digestion and absorption efficiency.
Since the muscle synthesis rate is the lowest during the training process, and the nutrients that provide energy for exercise are mainly carbohydrates (sugars) and fat, the proportion of protein exercise consumption is extremely low (almost no exercise, protein consumption is mainly body tissue metabolism).
Therefore, it is better to consume a higher proportion of protein in the time period when the muscle synthesis rate is higher.
Of course, if you don’t even have enough protein, then there is no need to consider the intake time for the time being. Eat enough first, and then consider the intake time after you have eaten enough.
Because protein is not the main source of energy for exercise, and protein is not easily absorbed and has a strong sense of satiety, if you consume more protein within 60 minutes before training, you may experience gastrointestinal discomfort and affect the quality of training.
Adequate carbohydrate intake is recommended within 1 hour before training.
At the same time, you must not ignore the supplement of water. The metabolism of protein in the body also requires a lot of water to participate. It is recommended to drink no less than 2L of water per day.
I believe that many of my friends will have a meal after training, add protein frantically, feel bigger again, and feel very satisfied.
But on rest days, you don't care too much about protein intake. If you don't feel like you're not practicing, you'll be wasting your intake.
In fact, it is not. Whether it is after training or on rest days, you must ensure that you have sufficient protein intake every day, because the process of muscle rest and recovery is the real growth process. And ignoring protein supplements on rest days is a big mistake!
Rest and recovery are an essential part of physical growth, and their nutritional supplements should be "equally treated"!
The main point of protein is whether the type of amino acid is rich or not. It has nothing to do with where it is ingested. As long as it is a serious protein, it is OK.
The daily protein intake should be ≥1.5 grams per kilogram of body weight as much as possible, and it is recommended to be around 2 for those who need rapid muscle gain.
Consume a larger proportion of protein at any time away from training, and pay attention to hydration.
Treat food equally on rest days.
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