The use of protein in the diet of the trainer is of great importance in the context of building a sports form.Therefore, the use of food products that will build the base of our diet should be well thought out.Protein sources in the diet should be full-value sources that will contain significant amounts of essential amino acids.These types of proteins are usually animal proteins that have a set of EAA amino acids as well as a high content of BCAA amino acids.They will perfectly support building muscle mass and support fat reduction while protecting muscles.
A good way to supplement proteins in the diet is to use a protein supplement, which has a number of properties that support the maintenance of the sport form.Trainers willingly reach for its support because they not only receive high-quality protein, but also it is much easier to maintain their diet.What’s more, you can make delicious desserts from a protein supplement, which makes it a tasty morsel for reduction.
How much protein do we need?
The amount of protein a trainee needs will depend on what kind of activity they take.Slightly different values should be provided by people training typically in terms of endurance, and other people training strength and body.However, on average, it is recommended to consume from 2 g of protein per 1 kg of body weight by weight training as well as bodybuilders.Endurance practitioners can go down with a protein amount of 1.8 g per 1 kg of body weight.In turn, people who do not train, enough to consume about 1 g of protein per 1 kg of body weight per day, which ensures them to maintain health well-being.
It is necessary to take into account the fact that the protein consumed should be wholesome, abound in the essential amino acids EAA, which will support the training effects.Animal protein meets these requirements, therefore it is the most used protein in the diet of training people.Exogenous amino acids are amino acids, which our body is unable to produce alone, hence it is necessary to deliver them to the body from the outside.An excellent source is also protein supplement, which has a full aminogram.The protein for athletes also has a significant amount of BCAA amino acids, and therefore is part of a diet that is desirable and sometimes even required.
Where do athletes pick proteins from?
Typically, training people constructing their diets use sources of protein such as meat, fish, eggs, dairy products or offal.These are products rich in exogenous amino acids, i.e. proteins in this type of food products will be an ideal choice in the context of building muscle mass.When it comes to meat, mostly poultry products, lean pork or beef.Less often, athletes use fatty meats, but everything will depend on which nutritional system we choose.An important element of the diet are also fish, which in addition to high-quality proteins provide additional fatty acids from the omega 3 family. Do not forget that our diet also includes dairy, which in addition to proteins will contain, for example, calcium necessary for the functioning of our muscular system nervous and bone building.
An extremely important protein supplement in the diet of trainers is also a protein in the form of a dietary supplement.Protein nutrient belongs to products that have an animal protein with a full aminogram that provides a number of EAA and BCAA amino acids.Athletes are eager to reach for protein, which allows them to carefully monitor the diet and make it easier to manage.
What is the use of protein supplement?
The main task of the protein supplement is to supplement the diet of the training person.As mentioned earlier, the trainer has 2 x higher protein requirements than people who do not show significant physical activity.Protein in the form of protein nutrients is therefore designed to facilitate the diet.
How much protein nutrient should be used will depend mainly on the amount of protein eaten in conventional meals.If we provide about 100 g of protein in the diet, and our demand is 160 g, then the missing 60 g is supplemented in the form of a nutrient.
Protein after training
The use of protein supplement in the post-workout period is of particular importance.As we know, strength training alone is the moment when our body is subjected to training overloads aimed at damaging our tissue and causing inflammation.These types of activities make our body enter a specific period, which is called the anabolic window.
An anabolic window is the physiological state of our body, which is focused on gathering energy reserves and accumulating more protein in the diet.This means that it is the perfect moment to accept fast-digestible proteins that instantly increase the amount of amino acids in the blood.Such action will be conducive to the acceleration of regenerative processes, but not only.Due to the high content of BCAA in this type of conditioner, and in more detail, leucine, we additionally gain stimulation of anabolism by activating mTOR metabolic pathways.This means that the use of protein supplement after training will be conducive to stimulating the construction of muscle mass.
People who use an additional portion of protein in the form of nutrients after training, indicate the reduction of post-workout muscle pain, faster recovery and more favorable muscle appearance.This is the most noticeable action, as the conditioner after training is perfectly in line with the training rhythm and will be perfectly harmonized with our effort activities.
Which protein should you use after training?
If we want to maximally increase our exercise capacity by using the best quality proteins, we can use such solutions as
- whey protein hydrolyzate – this is the most advanced option when it comes to the choice of protein supplement.The protein in WPH (whey protein hydrolysate) is pre-hydrolyzed.In simple terms, it is slightly over-etched, which makes our body use it at an express speed.This type of solution causes a quick burst of amino acids in our body and a quick regeneration and building effect,
- whey protein isolate – is a protein that can be easily used in both pre-workout or post-workout options.This is one of the most common choices made by trainers who want to use better quality protein to maximally nourish the body after strength training.Isolate is characterized by the fact that it has a significantly reduced level of fat and carbohydrates, which makes the body eat fast,
- whey protein concentrate – basic protein that is obtained from milk proteins.WPC is the most common choice of training people.It is considered a universal protein that is suitable both to supplement the diet during the day and for use during the okotaining period.WPC due to the fact that it abounds in essential amino acids, also ideally suited as a supplement in the post-exercise period,
- a mixture of whey protein concentrate and casein – this type of mixture of two protein fractions shows a significant anabolic effect in scientific research.It turns out that a small addition of casein during the post-workout period gives a stronger signal of muscle stimulation.This is an option worth considering especially for people who are not able to eat in a short time after training a full-value meal.
Which protein to choose for mass, and which for the sculpture?
Looking at the protein fractions above, when building muscle mass, we can successfully use WPI and WPC protein.These are proteins that have a significant concentration of proteins per 100 g of the supplement, which reaches up to 90% of the content in the case of WPI.These proteins are characterized by high biological value, thanks to which our body uses them in a significant amount.They contain a significant amount of BCAA branched chain amino acids, including leucine, which is ideally suited to stimulating anabolism, by launching new muscle protein production processes.WPI and WPC are proteins that we usually find in people building muscle mass and are ideally suited for this purpose.
In the case of fat reduction, we can use both WPH and WPI, and even try to use a combination of WPC and casein.WPH, as the most advanced form of protein, will serve to quickly concentrate amino acids in the blood.This type of property can be used as an element of pre-workout or post-workout support.The WPI, like the hydrolyzate, is used at the time both before and after the training.An interesting option for reduction seems to be the use of protein with the addition of casein.Thanks to the fact that casein proteins are digested more slowly, they will provide amino acids for a longer period of time, which works well as an effective anti-catabolic.
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