Protein Powder: What is its use for Fitness? What kind of protein powder should be used for Fitness? All answers are here
Protein powder's effects on fitness
Amino acids are the raw materials for muscle synthesis, and there are dozens of types of amino acids, not all of which have an effect on muscle.
Whey protein, such as casein, contains a large amount of amino acids, which are very effective for muscle. This is the effect of protein powder on fitness.
Types of protein powder
Protein powder comes in two types: fast-release and slow-release.
Whey protein belongs to the fast-release type, including: concentrated whey, blended whey, isolated whey, hydrolyzed whey, 4 types.
Slow-release protein includes: casein, matrix protein.
Concentrated whey protein
It is the cheapest of the four whey proteins, with a protein content of about 60%, and its quality is the lowest among the four types.
Isolated whey protein
Refined, high-quality whey protein, with smaller protein molecules, which are more conducive to the human body's absorption, with a content of about 80%, some of the better ones can reach 90% content, at the same time without sugar and without fat, suitable for extreme choices.
Blended whey protein
A combination of concentrated and isolated, with better function and a lower price.
Hydrolyzed whey protein
The biggest characteristic is better absorption, suitable for people with poor gastrointestinal function, with a protein content of about 80%.
Above 4 types are fast-release protein powders, suitable for use within 20 minutes after training.
Slow-release protein
Including: casein, matrix protein, its release is slow, suitable for use before bed, providing the human body with protein throughout the night.
Appropriate use of protein powder
Each type of protein powder, on the packaging bucket ingredients, clearly indicates the recommended dosage, this recommended dosage is a reference for the total daily intake of 2000 large calories. For example, if your current total daily intake is 3000 large calories, you need to add 50% to the recommended dosage.
Prompt: When looking at the formula, be sure to note that some products' one dose is not 1 spoon, it could be 4/3 spoon, or 1 and 3/1 spoon, in short, you must see clearly.
Estimated total daily calorie intake
Fat loss: throughout the day, intake 20-25 large calories per kilogram of body weight; Maintain weight and body fat: throughout the day, intake 30-35 large calories per kilogram of body weight; Muscle gain, throughout the day, intake 35-40 large calories per kilogram of body weight.
