Protein powder to build muscle
Protein powder as a protein powder commonly is a dietary Supplement which has a very high protein content. The powder is, in particular, taken by athletes who hope to gain a faster muscle building. If you have a particular whey protein powder, better known as Whey Protein is popular. However, it should be noted when taking some of the rules. Because if too much protein powder is consumed, it can cause side effects – such as damage to the kidney.
Protein powder to build muscle
Protein powders are primarily used by strength athletes. You are trying to achieve through the additional protein intake for faster and greater gains in muscle mass. In addition to strength athletes, older people can benefit from taking a protein powder. The powder may prevent muscle loss in old age, or at least slow down. In the elderly the breakdown of muscle mass is the main cause for a loss of mobility.
To be able to older people through sporting activities in a targeted muscle build-up is an adequate supply with proteins is important. Per day, about 1.5 grams should be protein per kilogram of body weight. This value is reached in the old part just by the intake of food supplements.
Side effects of protein powder
In General, the use of protein powders to build muscle is not uncontroversial. After all, who eats a healthy and balanced diet can meet the protein requirements in the rule, through the daily diet. This is true at least for recreational athletes. Food with a high protein content include meat, dairy products, eggs, potatoes, nuts, legumes and cereals.
You regularly drink protein shakes, it is important that you provide the body with enough liquid. Because high protein concentration in the body burdens the kidneys and may result in too low a fluid intake to kidney damage. A disease of the kidneys in front of you, you should keep the use of protein powders sure to consult with your doctor.
Lose weight with protein powder
Protein powders are nowadays used not only to build muscle but also to lose weight. Supposedly the powder to boost the burning of fat and thus lose weight easier. Scientifically the Thesis that protein stimulates the metabolism is not proven yet, however.
However, it seems protein is filling. Thus, it can be reduced in a diet, increased protein intake, the consumption of carbohydrates. That it decreases only by the use of a protein powder, however, is a myth. A regular exercise program and a balanced diet are the basic requirements for losing weight.
Various concentrations and flavors
Protein powder is not the same as protein powders – there are a large number of different products. Depending on your personal preferences, you can choose between different flavors. Here, vanilla, strawberry and chocolate are usually a choice.
Much more important is the type and the concentration of the powder, you should look for when buying necessarily. Generally used in protein powders are the following products:
- Milk protein
- Whey Protein (Lactalbumin)
- Egg Protein (Egg Albumin)
- Soy Protein
- Collagen Protein
Many protein powders contain a mix of milk protein and whey protein. In low-price products, by contrast, often a collagen protein. This is in the production of cheaper, however, its biological value is also low.
Whey Protein Powder (Whey Protein)
Protein powder made from whey (Whey), has a particularly high biological value. The value indicates how well the captured protein can be converted in the body’s own Protein. In the case of a high biological value should be included for the same effect less protein, as in the case of a low value.
Whey protein powder is characterized by a high content of amino acids such as leucine, isoleucine, and valine. It is particularly well suited to after a physical Training destroyed proteins. This is because it is excreted by its rapid absorption in the gastro-intestinal tract after about half an hour into the bloodstream.
Milk-protein powder compared to whey powder protein has a lower biological value. Nevertheless, it is often used by strength athletes. This is partly due to the fact that it has a relatively long resorption time. This is guaranteed to go in the case of a taking before the sleep that the body receives during the night is ideal with amino acids.
For people with lactose intolerance, milk-protein powder is not suitable. Due to the milk sugar can cause you to digestive complaints.
Egg Protein Powder
Egg protein powder has a bitter taste, and is offered so rarely in pure form. Instead, it comes mostly in multi-component powders. Since the powder is lactose free, it is well suited for people with lactose intolerance.
Bodybuilders rely directly before a Contest, Egg protein powder. This water can be when you deposits under the skin prevent, as they arise, for example, in the case of ingestion of milk-protein powder.
Soy Protein Powder
Soy protein powder contains little cholesterol and is suitable therefore particularly suitable for people with a higher cholesterol level. Studies even indicate that the powder can reduce LDL-cholesterol and thereby the risk for cardiovascular disease reduce. In addition to the cholesterol levels will benefit due to the high content of the amino acid L-glutamine to the immune system of the soy powder.
Often not a single powder, but a mixture of various protein powders is used, a so – called multi-component protein powder. This usually consists of two or three different varieties, which are combined in different ratios to each other. Since the individual ingredients Supplement, have Protein strength mixtures usually have a higher biological value as a pure protein powder.