Protein is a sports supplement that is made of natural protein mixtures. In other words, proteins are natural organic substances consisting of chained amino acids. You probably know that protein is a basic material for all muscles in the human body. Basically, protein is the substance that is responsible for muscle growth, so muscles only grow with a positive nitric balance in the body. Most of sports nutrition protein mixes contain concentrated protein isolated from foods.
Proteins play a very important role in metabolism. Some types of protein serve as structure of cells maintaining their shape. Moreover, proteins act in signal processes between cells, supporting the immune system. But the most important role of proteins is their constriction property. All the movements (either voluntary or involuntary) are impossible without proteins.
Proteins in bodybuilding
In modern bodybuilding, proteins are used for different purposes, since their components – amino acids have a large range of functions in our body. Thus, some body-builders use proteins to reduce fat tissue, to stimulate muscle growth, the others – to keep their body healthy. So, here are several essential types and sources of proteins:
- Protein products
- Proteins in foods
- Protein recipes.
Types of proteins
- Slow protein (casein)
- Fast protein – (whey)
- Protein by origin
- Protein by absorption rate
- Protein by compound (complex protein).
If you have a protein mix and you want to check its authenticity, you may use one simple, yet reliable method. Take a spoon of protein powder, pour some boiling water into it and wait for a minute. If this protein mix is authentic and of high quality, it will flocculate and form a dense residue and some clear solution. To intensify the reaction, you can add some vinegar.
Some sports nutrition proteins contain too many impurities and therefore they will give only a turbid mixture without any noticeable flakes in it, when you mix them with hot water. Note: a normal and authentic protein should always become flaky and fall out as residue.
Which protein to choose?
An athlete may choose among the following protein mixtures:
- Protein and lactose-free gainer
- Weight loss and cutting protein
- Muscle gain protein
Optimal doses of protein:
In order to find out your optimal dose of protein, you need to calculate daily supply of protein, using a special protein calculator, or a standard scheme:
|Low body fat %||250 – 300 g||250 – 300 g|
|Overweight / prone to obesity||150 – 200 g||180 – 250 g|
|For weight loss||130 – 160 g||100 – 140 g|
|Low body fat %||200 – 250 g||150 – 200 g|
|Overweight / prone to obesity||180 – 220 g||140 – 180 g|
Optimal time of use of protein
- Best time to take protein
- How often do I need to take protein?
Making a protein shake
To make one protein shake, you need to follow the instructions, indicated on the label of your protein mix. Do not exceed the recommended dose. If you increase the dose of protein powder, it will not be digested well, resulting in upset stomach. Moreover, your protein mix pack might end really fast, so you will need to buy another one and therefore lose more money. Usually, it is advised to take 30 g or protein for one shake. You can mix it with water, juice or milk, whatever you prefer. However, milk is the best basis for protein shakes, since it increases protein value due to bioactive substances in it. Not mentioning that milk protein shakes are most delicious. But tastes differ.
Protein serving size
According to a research, conducted in 2009-2012, an optimal size of protein serving is 30-35 g. As mentioned above, a higher dose of protein powder is useless. Although many athletes think 50 g (single intake) and more will make their muscles bigger, there is no proof of that. Actually, scientists determined that exceeding of 30 g serving has stopped the muscle anabolism in bodybuilders. In addition, the research results have shown that doses higher than 30 g did not enhance the synthesis of muscle protein.
Storage of protein shake
The storage time of protein shake depends on type of protein and storage conditions. If you use protein mix with enzymes, then the storage time is shorter than of others, since enzymes break down proteins and your shake is exposed to bacteria.
An optimal time of storage is up to 4 hours and up to 6 hours in the fridge. If you store it longer, the drink might become fermented, although the protein value stays the same.
Side effects of protein
- Unsustainability of sports nutrition
- Protein side effects.
- Pennings B, Groen BB, Amino acid absorption and subsequent muscle protein accretion following graded intakes of whey protein in elderly men. Am J Physiol Endocrinol Metab. 2012 Feb 14.
- Symons, T. B.; Sheffield-Moore, M.; Wolfe, R. R.; Paddon-Jones, D. (2009). “A Moderate Serving of High-Quality Protein Maximally Stimulates Skeletal Muscle Protein Synthesis in Young and Elderly Subjects”. Journal of the American Dietetic Association 109 (9): 1582–1586.
- “Alert: Protein drinks / You don’t need the extra protein or the heavy metals our tests found” Consumer Reports, July 2010, p. 24-27.