First, whey protein
Everyone is most familiar with whey protein powder. Whey protein is divided into concentrated whey protein and separated whey protein. Nothing absorbs whey protein faster. Shake a cup of protein powder after your training, so that amino acids can quickly enter your blood vessels in just one hour to one and a half hours.
Because the branched-chain amino acids and arginine contained in whey protein powder can promote the synthesis of protein, reduce its decomposition, and achieve the purpose of muscle gain; In addition, arginine rich in whey protein can stimulate the secretion and release of growth hormone, promote muscle protein synthesis, promote fat decomposition and reduce body fat content. Whey protein is a good choice no matter what level of fitness crowd you are, and it is better to use it with creatine and sports drinks.
The separation of whey protein is based on the traditional concentrated whey protein, and further processed to obtain high-purity whey protein (more than 90%). It makes protein's biological price higher and utilization rate higher, which can maximize muscle strength and promote the recovery after training.
If you are a white girl who has just come into contact with fitness, it is recommended to concentrate whey protein, which tastes good; If you are an experienced lover, buy a separate one, which will make you get more results in a shorter time than others.
Second, casein.
Casein is a kind of slow-release protein, which means that the absorption rate of human body is very slow, and some even last for about 8 hours. The function of whey protein is to quickly supplement protein after training, thus achieving the goal of synthesizing muscle, while the function of casein is to provide protein for the body for a long time. Therefore, we suggest mixing whey protein after training and taking slow-release protein before going to bed to continuously provide "raw materials" for the body.
Third, compound sustained-release protein.
In most cases, it is a combination of whey protein and casein, and other ingredients are added. The purpose is to combine fast and slow proteins, so that amino acids are released by different proteins from the end of your training to bedtime, so that the body always maintains a positive nitrogen balance, that is, nitrogen intake >; Discharge. The synthesis speed of muscle protein when the body is in the state of nitrogen >: The decomposition speed is in the synthesis stage for a long time. If your fitness enters the platform period, use compound slow-release protein to replace whey protein in your hand, so that two kinds of proteins with different amino acid release rates can provide you with "raw materials" continuously, and then supplement creatine, glutamine and other nutritional supplements appropriately to help you get through the platform period.
Fourth, muscle powder
In fact, it is a complex, containing protein, carbohydrates and other components. Because of the growth environment of muscle, it is necessary not only to supplement protein, but also to involve carbohydrates, multivitamins, trace elements, muscle-increasing active factors and so on. Muscle-building powder is a mixture of these nutrients, which can solve all problems in one pot and reduce the troubles of bottles and cans, conveniently and quickly. It is more suitable for beginners who have just started fitness. Shake a cup half an hour after exercise, and the effect is better.