People who regularly exercise, have a greater need not only for calories, but also for nutrients, including protein. Providing adequate amounts of it in the form of food is simply impossible, which is why athletes should take protein supplements. This is very important, because as much as 65% of proteins contained in our body builds muscles. Without protein, we can not build muscle mass. Nevertheless, the protein itself is not enough. It should also be ensured that it can be appropriately assimilated, and it is worth taking care to enhance its operation. What other supplements should we use when taking protein supplements?
What to take with protein?
The first of the protein supplements are carbohydrates. They are the main source of fuel for skeletal muscles during anaerobic and aerobic training. Taking carbohydrate nutrients can be arranged in such a way as to regulate the impact of carbohydrates on the body – this way you can increase your exercise capacity, speed up glycogen resynthesis, increase the duration of exercise and facilitate regeneration after them. All this makes the activity of the protein intensified, because muscles can develop at a much faster rate, especially if the workouts are more intense and more productive. In addition to traditional carbo, we can also bet on supplements equipped with one source of glucose, for example dextrose. In many preparations we can also find minerals that favorably affect the water and electrolyte balance.
Another preparation that should be included in the protein supplement is methionine. It is an exogenous amino acid, which means that it can not be produced by the human body alone. This substance is a biogenic compound and is therefore necessary for the proper functioning of all organs and systems. It takes part, inter alia, in the production of glutathione, a compound that cleans the body of waste products that are inactive and prevents cell oxidation. It protects muscles against increased catabolic reactions that simply damage muscle fibers. Catabolism causes a drop in energy and the breakdown of complex compounds into simple ones, as a result of which muscle mass decreases. Taking methionine can prevent these adverse changes and allow protein supplements to work effectively.
Tryptophan is also important. It is another exogenous amino acid, which is worth reaching for when supplementing protein. This substance is necessary to synthesize proteins and enzymes. It participates in the production of serotonin and melatonin, reduces hyperactivity and tension, supports the functioning of the nervous system and improves immunity. In addition, tryptophan has a huge impact on carbohydrate metabolism. This is particularly important in people who tend to overeat, because tryptophan can reduce it, by regulating insulin secretion and synthesis of serotonin, which will replace us by eating caloric carbohydrate products, including sweets. In this way, we will avoid increasing the level of body fat and thereby show the muscles.
Digestive enzymes complex
It is worth remembering that increased protein supply may hinder digestion, therefore it is necessary to take supplements that will improve them. Among them, we find, for example, probiotics, or bacteria, whose place of living is the digestive system. They are responsible for the transport, distribution and absorption of food, and therefore also the absorption of nutrients, including proteins. Probiotics help them digest and digest them best. Digestive enzymes of similar importance are also worth taking in the form of supplementation. Especially, we should pay attention to peptidases, which cause the breakdown of proteins and facilitate their digestion, although it is also recommended to take amylase and lipase, which are responsible for the breakdown of carbohydrates and fats.
Other additions for protein supplements
In addition, athletes using protein supplements can also reach for other support preparations, including those containing ginger, glutamine or zinc carnosine. Each of these ingredients supports digestion, and therefore facilitates the absorption of micro and macroelements.