Protein supplements

Using protein supplements is a convenient and relatively inexpensive way to increase the proportion of protein in your diet. Although most research focuses on the benefits related to muscle mass and strength gains, more and more information is emerging about the beneficial effects of higher protein intake on many other health and body composition parameters.

The most popular animal protein supplements are:

• whey protein concentrate (WPC)
• whey protein isolate (WPI)
• casein protein
• whey protein hydrolysate (WPH)
• egg protein supplements
• hydrolyzed beef protein (Beef Protein)

The most popular plant-based protein nutrients are:

• soy protein isolate
• pea protein isolate
• rice protein isolate
• hemp protein isolate

When it comes to plant-based proteins, blends derived from two or more types of plant proteins are the best choice.

Why consume more protein?

Every trainer is aware that we need more protein to build muscle. Standard dietary recommendations are far too low to effectively support muscle growth and recovery. If you are a person who exercises, the overall daily protein intake in your diet is most relevant to you. With this in mind, it is recommended that it should not be less than 2 g per kilogram of body weight. This means that if you weigh 75 kg, you should consume about 150 g of protein per day. However, in the context of muscle growth and recovery, the most important thing is to consume protein after physical activity. In this case, it is best to prepare a shake based on fast-absorbing whey protein.

Such a shake should contain around 30-40 g of protein supplements. For those who are losing weight, the effect of protein on accelerating the metabolic rate and its effect on satiety are important. These claims are also supported by a number of scientific studies. Other studies have shown that consuming at least 25-30 g of protein at each meal promotes weight loss, muscle maintenance, and improved overall health. Ideally, this amount of protein should be found in every meal.

Are protein supplements safe?

The suggested intake of protein nutrients is well tolerated by most people. The exception may be people who are sensitive to lactose. Therefore, if you experience bloating and intestinal problems after consuming whey protein concentrate, for example, then you should use protein nutrients labeled "lactose-free."

Reference:

• https://www.ncbi.nlm.nih.gov/pubmed/28698222
• https://www.ncbi.nlm.nih.gov/pubmed/31301138
• https://www.ncbi.nlm.nih.gov/pubmed/2303514