Protein Powders & Blends

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mmCollagenProMay 10, 20177min1320

Sport supplements

Sports supplements are only appropriate for people without liver, heart, or kidney problems. These are products that are used the performance of most athletes. They include herbs, minerals, amino acids, or vitamins. They are considered as dietary supplements and can be bought over the counter. Below is a list of most popular sports supplements:

Proteins

This is the most used supplement as it boosts the performance of athletes. It is sold in the form of capsules, bars, or shakes. Athletes need more proteins than a sedentary person. Protein supplements occur in the following forms:

  1. Soy Protein

This type of supplement is suitable for vegetarian athletes. It is rich in amino acids such as glutamine and arginine which occur twice that of milk-based proteins. Its digestion rate is intermediate i.e. between low and rapid. As an athlete, consume 10-30g before workout and the same amount immediately after workout.

Function

  • It promotes cardiovascular and bone health
  • High arginine promotes healthy vascular function and nitric oxide production
  • Promotes a healthy immune system

This supplement is suitable for athletes allergic to egg and milk proteins

  1. Egg White Proteins

This type of supplement is suitable for athletes allergic to soy and milk proteins. It is prepared from the albumen and contains over 40 proteins. They contain the essential amino acids which are the building blocks for muscle growth. The digestion rate of this type of protein supplement is between medium – fast. As an athlete, consume 10-30g before workout and the same amount immediately after workout.

Function

  • Promotes development of lean muscles
  • Promotes satiety
  • Promotes healthy immune system

It is a good supplement for athletes who don’t like the taste or smell of whole eggs.

  • Casein Protein

This type of supplement is suitable for athletes who skips meals. It is rich in amino acids such as proline and tyrosine. The digestion is slow especially when the stomach pH is low. This is because it forms clusters of casein molecules. Therefore, athletes are advised to take 10-30g after 1 hour of training or workout. It is ideal as a meal replacement.

  1. Whey Protein

This type of supplement is ideal for dieters as it contains high levels of leucine which is an efficient anabolic stimulus. It is rich in amino acids such as cysteine, leucine, and BCAAs. The digestion rate is high due to its solubility in water at low pH. The recommended intakes are 10-30g 30 minutes before workout and same amounts immediately after training.

Function:

  • High BCAA promotes faster digestion rates and enhances the development of lean body mass.
  • High levels of cysteine promote antioxidant capacity and glutathione production.
  • Assists in weight loss as it promotes satiety

Fitness Supplements

Fitness supplements are recommended for people who have trained solidly, and they require to improve their nutritional status. Fitness supplements make the body look leaner, stronger and bigger. Below is a list of some of the fitness supplements known as “performance enhancers.”

  1. HMB

This is a leucine metabolite that decreases muscle breakdown. They also contain an anti-catabolic effect that adapts muscles to regular training. It also has positive effects on lean body mass. A gym goer should take between 1.5 – 3g per day.

  1. D-Ribose

This is a precursor of Adenosine Tri-Phosphate synthesis. This hormone fuels all the body parts including muscle contraction. The assumption is that this supplement will either speed up the synthesis or prevent loss of ATP. It is highly recommended for athletes who train with high intensity. A dose of 5 – 10g per day is recommended.

  • Beta-Alanine

Beta-alanine is used to blunt the effect caused by acid build in the muscles as a result of intense anaerobic exercises.  Muscle subjected to carnosine experience less fatigue and endure long hours of exercise. A dose of 3.2g per day can bring you results even after four weeks.

  1. Creatine

This is the best supplement for athletes who want to achieve optimal muscle strength and size. Creatine supplements increase the skeletal muscles creatine which in turn extends the time taken by muscles to exert maximum power. This is very helpful as it will lead to more reps, faster sprints, throwing harder, high jumps, and so on. A dose of 15-25g per day is recommended for starters and a maintenance dose of 3-5g per day is recommended.


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mmCollagenProMay 10, 20177min2310

Our muscles need proteins. Not only muscles, but the other important functions of our body needs some amount of protein. It is used to manufacture our immune system, enzymes, hormones, nucleic acid and to perform other small functions. For proper growth and strength, good amount protein intake is mandatory. Our muscles need proper care and reconstruction and without protein it is impossible and it can lead to muscle loss, which is bad for a healthy body.

Protein powders are concentrated protein sources. There are many foods which are good protein sources, but bodybuilders, sportsmen, and athletes require a great deal of protein and for that, they need a good protein powder. If you are someone who wants to lose weight, protein powders and blends are great to keep the muscles and burn the extra fat, without putting your muscles at risk.

Types of Protein Powder

Protein powders can be obtained from many protein sources. For example milk, eggs, plants, and vegetables.

 

  1. Whey Protein

The milk protein which is obtained during cheese formation, It is the liquid that we can get from the curd while making cheese. A protein-rich substance which can be digested quickly. It promotes muscle growth and a speedy recovery can also be ensured using whey protein. It is great for athletes to build muscles and keep steady muscle mass. The price of whey protein is very less and it is easily available in the market. Whey protein helps to keep your appetite satisfied for long, resulting in fat loss while maintaining musclesgain.

 

  1. Casein Protein

Casein is also a milk protein like whey protein, but it is digested slowly which results in slow absorption. Because of its slow digestion, the release of essential amino acids and proteins also gets slower. This makes it ideal for the situation where slow nutrients release is necessary, like before sleeping. Casein and whey protein have same benefits and they are not much different in their functions. It also helps in reducing muscle breakdown, promotes muscle growth and weight loss.

 

  1. Egg Protein

Eggs are always a great source of healthy protein. Eggs are the superfoods that keep you full and satisfy your appetite for long. The main source of egg protein is egg white. Being an animal source egg proteins contain a good amount of essential amino acids which our body needs.

These proteins have not much ability to decrease appetite as compared to casein, whey or pea protein. They are great for the people who are allergic to mild milk or dairy protein.

 

  1. Pea Protein

The best option for vegetarian athletes, made from yellow pea, it contains essential amino acids. Those who are allergic and sensitive to egg and dairy proteins should go for pea protein. It is a slow absorbing protein as compared to whey protein but much faster than casein. It gives a fullness feeling and controls the appetite. People with high blood pressure can get benefit from it, it decreases the blood pressure. Because of its efficiency, it is comparable to animal based protein.

 

  1. Hemp Protein

It is also a plant based protein, rich in Omega 3 fatty acids and many essential amino acids. It has relatively low levels of leucine and lysine, essential amino acids. There is not much research on hemp protein but it is considered as a good plant based protein.

  1. Brown Rice Protein

 

Which Protein is Best?

Protein powders are concentrated source of high-quality natural protein. The reason why you are having them will determine which protein is best for you.

  • For a Steady Gain in Muscles

Whey Protein has the best ability, it helps in gaining muscles. They also help in muscle repair and recovery.

  • For Losing Weight

The protein that gives fullness feeling and promotes fat loss is definitely Casein protein.

 

Some tips

  • Before choosing to take any protein powder or blend, see your doctor ask for his suggestion.
  • Maybe you choose a protein powder but its source is not suitable for you. Have a suggested amount and do not exceed it, an excess of everything is harmful.
  • Do not completely rely on protein powders and blends, eat a balanced diet which is rich in natural nutrients.

Protein alone cannot help in losing weight and gaining muscles, regular exercise is also necessary.