Proteins are macrostructures of amino acids linked together by peptide bonds that, once decomposed in the stomach and small intestine, the body uses to create its own molecules which will be used to create and regenerate the tissues of muscles and bones, generate antibodies and hormones etc.
Proteins are the basis of any nutritional and sports program whose objective is to increase muscle mass, optimize recovery or maintain muscle mass while at the same time losing fat.
In some cases, the obsession with a toned figure leads people to duplicate efforts and workout hours in gyms and training centres, and in pursuit of accelerating these desired results, many decide to get “aid” from food.
Protein supplements are used when a person needs an extra dose of the macronutrient, because food alone does not cover the daily requirement. Some supplements are composed of whey, soy or casein derivatives. They can be mixed with water, milk or yogurt (the formula is a measure of 25 grams of powder with 250 ml of liquid), and you can add fruit or ice to prepare a smoothie or use it as an ingredient in food preparation (such as a cake, muffins, jelly etc.). Below is an example of a popular protein supplement.
Consuming protein bars has become a trend, and they are mainly consumed either before or after exercise or even as a snack between meals when hunger attacks. But you should know that the only way you should consume protein bars is as nutritional supplements never as a substitute for the three big meals (breakfast, lunch or dinner).
The protein bars and shakes, as you know, are fantastic nutritional supplements for all those who exercise regularly and want to improve their performance and physical appearance. They are in short, substances with a high concentration of these macromolecules whose objective is to provide the body with the amount it needs to facilitate the creation of new muscle tissues.
Who can take protein supplements?
Realistically, anyone can take protein supplements, but minors should not and only those regularly training should regularly take them. They help to complete the protein requirements of each individual, whether they are athletes or whether they are people who are trying to maintain their planned diet, or even those with nutrient absorption problems can take them.
Why take protein supplements?
Protein supplements complement the number of meals you take during the day, and make it easy to meet the necessary amount of daily protein.
Protein supplements, if you are doing intensive physical training, either focused on resistance or strength gain and muscle mass, can become your best friend when it comes to reaching your goals.
- For the development and maintenance of muscle mass
- They provide a high concentration of essential amino acids, especially branched chain amino acids (BCAAs) to maintain and repair muscle tissue
- Protein supplements, especially shakes, stimulate the synthesis of muscle proteins (thanks to the presence of leucine) after exercise, to reduce muscle damage and improve endurance
- Their characteristics in relation to high biological value, come together to be a perfect source of proteins for the maintenance of muscle mass
- They provide high levels of the conditionally essential amino acid Glutamine, to elevate its presence in plasma. During exercises of maximum load in addition to a caloric restriction, it can lead to a deficit of this amino acid
- They offer a fast, convenient and practical way to take proteins
- It has been shown that for resistance activities it helps reduce the loss of muscle mass
- They provide an additional source of energy, promoting glycogen filling and improving muscle recovery
- They help in maintaining a positive nitrogen balance to minimize muscle breakdown and improve muscle repair / recovery
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