Main Components of Protein Powder
I believe you must have heard the term protein powder when encountering things about fitness. What is the connection between fitness and protein powder?
When exercising, your muscle fibers will be torn to a certain extent. And the protein in protein powder will help your muscle fibers repair the torn muscles to make your muscles stronger. For fitness people, the protein intake is about 1.2 to 2 grams per kilogram of body weight. For an 80 kg bodybuilder, for example, the protein intake should be at least 96 grams. On non-training days, light exercise training days and large exercise training days, the intake is different.
1. Whey Protein
Whey protein comes from milk and is called “King of Protein”. It does meet all the conditions for becoming “King of Protein”. It has high protein content, low fat and low cholesterol. And it has reasonable amino acid composition. It has high digestion and absorption rate.
Whey protein can stimulate protein synthesis to increase 68%. However, the half-life of whey protein is short. And do not exceed 30g for one use. Taking it with milk can prolong its digestion time and further increase its absorption in the intestine.
After training, whey protein is the best protein supplement. It can fill the protein demand of muscle cells. This is most conducive to the body to seize the "golden age" of muscle growth and repair after exercise.
2. Casein
The protein in milk is mainly casein. It is a complete protein. And it is a high-quality amino acid supply source. Complete protein refers to a kind of protein that contains complete kinds of essential amino acids, sufficient content and appropriate proportion. It can maintain life and promote growth and development.
The digestion time of casein is slow, usually more than 2.5 ~ 4 hours. Lasting release of amino acids into the blood can increase plasma amino acids (stimulating protein synthesis by 31%). It is more suitable for use before going to bed. It can ensure the continuous supply of protein and amino acids for the body at night.
The casein pump can release protein and ensure the continuous supply of protein. It adds vitamins. And it contains various amino acids to fully supplement nutrition.
3. Soybean Protein
Soybean protein is the only complete protein in plant protein. It has more than 20 kinds of trace elements. It does not contain cholesterol. And it contains isoflavones. It is rich in iron. It can improve cholesterol metabolism. And it increases the content of nitric oxide (vasodilator effect).
Soybean protein includes various amino acids needed by human body. And the proportion is appropriate. The absorption and utilization rate of soybean protein is lower than that of whey protein. But soybean products contain "soybean isoflavone". It is conducive to maintaining women's health. Therefore, it is suitable for women and the three-high population.
4. Wheat Protein
Wheat protein is the protein contained in crop wheat, and its own protein content is not high. However, it is worth noting that wheat protein contains 40% glutamine. Glutamine has the advantages of increasing muscle strength, improving endurance, preventing muscle protein decomposition, enhancing immunity and so on.
