1, the efficacy of protein powder
Protein is an essential nutrient for human body. The decomposition products of protein are amino acids; One of the important physiological functions of amino acids is that they are used as raw materials for the synthesis of protein and peptides, and are the basic building blocks of protein or peptides. So, what is the role of protein powder? How to take it properly?
Protein has the functions of effectively protecting the normal physiological needs of human body, preventing the occurrence of cardiovascular diseases and reducing the renal burden of diabetic patients, which is of great benefit to human body.
Besides taking protein powder, you can choose some foods rich in protein in your daily diet, including: milk of livestock, milk, goat's milk, horse's milk, etc. ; Livestock meat, cattle, sheep, pigs, dog meat, etc. ; Poultry, chicken, duck, goose, quail, ostrich, etc. Eggs, eggs, duck eggs, quail eggs, fish, shrimp, crabs, etc. ; There are also soybeans, soybeans, green beans and black beans. Among them, soybeans have the highest nutritional value and are high-quality protein sources in infant food; In addition, the content of protein in sesame, melon seeds, walnuts, almonds and pine nuts is high.
Whey protein powder contains many active substances with special physiological functions. They are all afraid of heat, and once heated, they will lose their activity, thus greatly reducing their biological potency. Therefore, whey protein powder must not be cooked or burned, but can only be dissolved (mixed) in water, porridge, malt extract and other foods below 40℃, and can also be eaten as a cold drink. Don't eat with acidic drinks. Apple juice and other beverages contain organic acids, which will form clots when encountering protein powder, affecting digestion and absorption.
2. protein's supplementary proposal.
How to better ingest protein?
Generally speaking, the value of animal protein is higher than that of plant protein, but it is not good to supplement protein only by some big fish and meat, because they contain more fat and cholesterol. Therefore, we suggest adding some high-quality protein powder after fitness, such as whey protein or plant essence protein, which is extremely low in fat and cholesterol. Whey protein is extracted and purified from milk, which is a kind of protein with the highest biological value found at present. It has the characteristics of fast absorption, thorough absorption, high absorption rate and no fat and cholesterol. Although soybean protein is not as good as whey protein in amino acid composition and absorption and utilization rate, it contains a substance called phytoestrogen, which is especially suitable for female fitness people.
When you get up in the morning, your body is in a state of urgent need of nutritional supplement after a long sleep without eating. At this time, you can quickly supplement whey protein powder.
Whey protein after training is the best protein supplement, which can quickly fill the demand of muscle cells for protein, and is most beneficial for the body to grasp the golden period of muscle growth and repair after exercise, and try to supplement it within 1 hour after training. The dosage of whey protein should not exceed 30 grams at a time. Taking it with milk can prolong its digestion time and further increase its absorption in the intestine. We also suggest that protein should supplement sugar, which can better accelerate muscle recovery.
Before going to bed every night, it is recommended to supplement some casein, such as milk. The digestion time of casein is very slow, generally more than 2.5~4 hours. It is suitable for sleeping, and can continuously supply protein and amino acids to the body during sleep.