When is the best effect of protein powder? When do fitness people eat protein powder?
Drink 1~2 portions (about 22 ~ 45g) of whey protein within 30~40 minutes after exercise. This is because the trained muscles will achieve the effect of training in a big place after congestion and swelling. But girls should not be nervous. If you want to build big muscles, you need to do extremely heavy weight training to get bigger, and appropriate weight can decorate beautiful lines.
Drinking whey protein before going to bed is an ideal time for growth hormone secretion and muscle synthesis, and it is also the peak of nutrient reserve consumption. Supplementing protein can provide nutrition for growth and supplement the decomposition of nutrients in the body during sleep. With whole wheat food or eggs, it can prolong the absorption time of protein and provide nutrition for the body that sleeps for a long time.
When do dieters eat protein powder?
After 30-40 minutes of strenuous exercise, not only the fat is consumed, but also the muscles are decomposed in large quantities. Taking protein-1 serving whey protein can achieve the purpose of reducing fat without losing muscle, and the loss of muscle will make people regret it.
For dieters, a low-fat and low-carbon diet after meals often means less intake of meat and eggs, that is, protein's intake is insufficient. Reducing the intake of carbohydrates at night means reducing the synthesis of sugar, glycogen and fat. Modern people are active at night, and insufficient nutrition will bring many adverse consequences. Whey protein is a low negative calorie and nutrient source for dieters.
When do ordinary people eat protein powder?
1, and the daily total intake of protein is maintained at about 1 g per pound of body weight. If you eat normally, you can add about 1.5g whey protein powder, which is equivalent to 1/4 of the daily requirement. People with limited daily intake of nutrition, such as diabetics, can appropriately increase the amount according to their diet.
2. Please completely dissolve in warm water or cold water, and do not use hot water. It can be dissolved in drinks, milk and soup, and can also be used to make milkshakes, ice cream and other protein foods.
Others should follow the doctor's advice or product recommendation.
Each protein powder product has its own recommended dosage, and users should not increase or decrease it at will. Eating too little can't achieve the expected goal; Eating too much will cause waste or side effects. Special patients should consult a doctor before eating. Protein contained in protein powder is of high quality. In vivo, it must be decomposed by the liver to synthesize human tissue components, and its metabolites must be excreted from urine through the kidney. Patients with serious diseases such as liver and kidney diseases may increase the burden on organs after eating protein powder.
How to choose the right protein powder 1 and determine the fitness goal?
Fitness goals play an important role in choosing protein powder. For example, bodybuilders and dieters have obvious differences in the proportion of nutrients. Weightlifters should look for products with high protein content, endurance athletes need protein powder with high carbohydrate and protein content, while dieters need protein powder with high protein content but low carbohydrate and fat content.
2. Quality and price
As the saying goes, "No pains, no gains", which also applies to protein powder. Although price is an important consideration, it should not be the only criterion for selecting products. There are indeed high-quality proteins with low price and good quality in the market, but in most cases, manufacturers will provide products with low price or high quality and high price according to different consumption levels.
Step 3 read the composition table
It is important to know the ingredients when buying protein powder. Details of carbohydrates, protein and fats and other ingredients will be provided on the label. In addition, it should be clear whether the product uses natural sugar or artificial sweeteners such as high fructose corn syrup.
4. Taste is very important
There are different flavors of protein powder on the market. In addition to fitness goals, prices and ingredients, taste is also an important aspect of choosing the best protein powder. Some manufacturers will also provide a small number of samples for consumers to taste.
Efficacy and function of protein powder 1, applicable symptoms of protein powder
Protein is the main source of human nitrogen, which can not only provide some consumed energy, but also be used to synthesize new tissues. Protein accounts for about 17% of the adult's body weight, and 3% of protein participates in metabolic renewal every day. Babies, teenagers, pregnant women and lactating women should not only maintain the protein renewal of tissues, but also synthesize new tissues. When protein in the body is insufficient, people's basic life activities will be affected, which may lead to growth retardation, underweight and mental retardation of children and adolescents. Adults have fatigue, weight loss, anemia, decreased plasma albumin, and even edema; It can also lead to menstrual disorders in women. Eating protein powder can effectively prevent or improve these symptoms.
2. Protein powder can prevent diseases.
Heart disease is the main cause of death in western developed countries. High plasma cholesterol is the main cause of heart disease. Animal fat in the diet will increase the content of plasma cholesterol, which is an important factor leading to arteriosclerosis and heart disease. Excessive saturated fatty acids, cholesterol and blood cholesterol are directly related to heart disease. Lowering plasma cholesterol will reduce the risk of heart disease. During the period of 1982, scientists from many countries used soybean protein instead of animal protein to treat patients with high cholesterol. The results showed that the content of total cholesterol in plasma decreased by 20% when 50 grams of soybean protein was ingested every day. This study proves that soybean protein can reduce the adverse effects of blood lipid and cholesterol on the heart of patients with high cholesterol.
In the United States, doctors advise heart patients to eat soy protein before taking cholesterol-lowering drugs. Because soybean protein is neither medicine (no toxic side effects) nor cheap, it can effectively prevent heart disease and has no side effects.
3, protein powder can reduce the burden on the kidneys.
Nephropathy is a common long-term complication of diabetes, and more than 20% of diabetic patients have impaired renal function. The intake of animal protein will increase the burden on the kidneys, which will lead to the aggravation of diseases. Soybean protein can prevent and reduce the damage of animal protein to kidney by reducing plasma cholesterol content. Through the observation of diet therapy for patients with kidney disease, it is found that soybean protein is the best substitute for animal protein, and patients with kidney disease are also willing to accept food containing soybean protein.
How to eat protein powder 1 correctly in the morning
After a night's rest, the energy in the body is basically digested. At this time, the body needs to replenish energy, and the absorption of energy by the digestive system is also the best main period. You can eat protein powder within 30 minutes after getting up or exercising, which is conducive to better absorption. Therefore, it is recommended to use 20~30 grams of protein powder in the morning, and remember not to eat it with drinks and juice on an empty stomach.
2. At noon
It is recommended not to eat protein powder at noon. Working and studying in the morning consumes most of your energy and makes you hungry easily. Therefore, the body needs to replenish energy, and may eat more or eat more at lunch. It is useless to eat protein powder at this time, because the energy of lunch is difficult to absorb, and it is useless to supplement protein powder.
3. At night
After a hard day's work, the ability of human digestive system is the weakest. Using protein powder before going to bed can also improve sleep quality, so it is recommended to use 10 ~ 20g protein powder at night.