What role does protein play in the body?
Proteins are essential macronutrients for the proper functioning of the body. The amino acids that make them up are essential because the body cannot synthesize some of them. Only a high-protein diet can meet the body’s needs.
- Proteins have an energetic and structural role as they are involved in cell renewal (muscles, bones, skin, etc.). And they have a physiological role.
- They play an important role in muscle growth and allow for rapid mass gain. They are essential for the proper functioning of muscles during exercise and recovery. These are the most important nutrients in building muscle mass.
- Far from just nourishing the muscles, proteins are involved in digestion, in strengthening the immune system and in several nervous and hormonal processes. They are involved in the development and regeneration of tissues.
What is a protein powder?
These are proteins of animal origin that have undergone processing to concentrate them and make them easier to consume in large quantities.
There are two types of protein: animal and plant. The big difference between these two proteins lies in our body’s ability to absorb them. For a protein to be perfectly assimilated, it must contain the necessary 9 essential amino acids (which the body cannot produce itself, they must be obtained from the diet).
You should know that vegetable proteins do not have these 9 essential amino acids and are therefore less well absorbed by the body unless combined with other dietary supplements that contain them.
What supplements/proteins to take?
- The winners : Are very rich in proteins and BCAAs. Be careful as they can be quite caloric. Can be taken as a post-workout snack to help muscles recover quickly and replenish energy reserves. If you tend to store fat easily, the gainer is not recommended as it is the highest calorie supplement. They can contain between 500 and 1000 kcal.
- wheys : Coming from cheese making. The milk is separated into two parts: the curd, which becomes the cheese (casein and fats), and the whey, which contains lactose and soluble whey proteins. The whey, known as whey, is then delactose-free, filtered and dehydrated into a powder: whey. Wheys are high in amino acids and contribute to the growth and maintenance of lean mass.
- BCAAs : Allow better development and above all good muscle recovery. BCAAs are branched-chain amino acids composed of valine, leucine, and isoleucine. Bodybuilding practitioners create a 20% deficit in essential amino acids and a 12% loss in non-essential amino acids, hence the interest in supplementation.
- maltodextrin : Is a high GI post-workout energy supplement and can be used for weight gain. It acts as a carbohydrate source and improves protein absorption. It will be useful to offer intensive sessions and speed up recovery.
- creatine : Is very interesting because it favors the cellular storage of glycogen, which is a source of muscle energy. It protects the muscle cell from catabolism. It is very useful for increasing strength and improving muscle congestion. By increasing the intensity of the sessions, this has an impact on muscle building.
What are the protein needs of an adult?
From 1.1 g/kg/day to 2.1 g/kg/day depending on the intensity of your training. Be careful not to exceed 2.5 g/kg/day.
Who should take it?
- Lean people sometimes find it difficult to build and build muscle despite eating a balanced diet, these people have an «ectomorph» physique, meaning they have a fast metabolism and have trouble building muscle mass.
- For people who find it difficult to swallow 5 to 6 meals a day to gain weight.
Are protein powders effective?
- Very rich in nutrients and adds extra calories to what you eat.
- Easy to digest and use.
- They are practical and can be taken anywhere.
- Allow to improve performance in physical activities but also to balance the consumption of vitamins and nutrients.
THEN WHAT
> The intake of protein powder must therefore be combined with exercise and a balanced diet, because the main risk of these products is fat gain.
Also, in order to gain weight, you should know that you need to eat more than 3 times a day and at regular intervals of 4 hours a day.
In summary, protein powders have two major benefits: increasing daily protein intake and providing a range of amino acids that play an essential role in our organism. It’s up to you to choose the one that suits your needs and goals.
