PROTEIN SUPPLEMENT – WHAT TO FOLLOW WHEN CHOOSING IT?
THE FIRST THING
that we should pay attention to when choosing a protein supplement is the actual protein content. Protein supplement should contain at least 70 of it. If it turns out that 100 g of nutrients is more than 25 g of carbohydrates, instead of a protein supplement we are dealing with a balanced protein and carbohydrate nutrient.
PROTEIN SUPPLEMENTS
are a tasty diet enrichment, especially the one with increased supply of this nutrient. Higher protein requirements occur in physically active people. It results from a much faster consumption of body proteins and increased muscle regeneration needs. In people who exercise regularly, the demand for protein may increase by 2 times compared to those who prefer a sedentary lifestyle. In case of bodybuilding sports, it can reach up to 2,5 g of protein for every kg of body weight. For a 90-kg man, this will give about 225 grams of protein a day. It is difficult to provide such quantity in the form of standard protein products such as meat, eggs, cottage cheese. Yes, it is possible, but it is associated with excessive involvement of the digestive system. Then it is more convenient to provide part of the protein total in the form of balanced protein supplements. Protein supplements, due to their fluid form and safe production technologies, are a full-value protein alternative in the diet.
IN FACT
we can never be sure how much protein our organism will be able to absorb from a meal. Just the lack of any essential amino acid is enough for the absorption not to be full. The process of thermal processing of food, which can sometimes lead to irreversible denaturation of proteins, may also limit protein absorption. In case of protein supplements, we can be sure that we deliver to the body a portion of wholesome protein that has been obtained as a result of safe production technologies (micro, ultrafiltration without using high temperatures).
WHEN CHOOSING A PROTEIN NUTRIENT,
decide on the one that is based solely on full-value protein components. The whole protein contains a balanced formula of all exogenous amino acids. The protein of animal origin is regarded as such. In relation to protein supplements, popular, wholesome sources of protein are milk proteins, eggs, beef. Based on, for instance, the amino acid composition, individual types of protein are assigned the appropriate biological value (BV), which indicates the possibility of protein assimilation by the human body. The maximum value of BV, close to 100, is attributed to whey protein, which is one of the milk proteins. Egg and casein proteins are also highly rated. Of the vegetable proteins, soy proteins have the highest value. In order to cover part of the daily demand for protein in the form of protein nutrients, it is worth choosing the one based on these whole protein components.
Exploring more in the subject of protein supplements revealed that they can provide the same type of protein in various forms that determine the time of final protein absorption. The time of protein intake will be another parameter of protein nutrient evaluation, which should be taken into account when deciding on a particular protein product.
