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Protein usage during (intensive) sports

When you exercise intensively, the need for protein is greater than when you do not exercise. The protein that your body gets from food alone is not enough, you can add this with supplements.

After an intensive training you have to make sure that you intake enough protein in order to stimulate muscle growth and ensure muscle recovery. This can be done with protein shakes, for example by using Whey Protein. For the best results, add milk to your shake, this will improve muscle strength and muscle mass. More than when you take in another type of protein or carbohydrates. Add creatine to the whey protein to boost muscle strength and mass even more.

How Much Protein Do You Need?

Healthy people need 0.83 protein per day per kg of body weight. If your goal is to gain more muscle mass, it is wise to take in more protein. The amount to take depends on your goal, but this is approximately between 1.2 to a maximum of 2 grams per kg of body weight per day.

When is the best time to have a protein shake?

Because whey protein is digested quickly, it is good to take it as soon as possible after exercise. There is also casein protein, which is slower to digest and is therefore also suitable to take in the evening or before going to sleep, as your body then has the time to absorb the protein powder.

Is it safe to use protein supplements?

You get Whey proteins when you drink a glass of milk, for example. So these are substances that you also ingest when you eat “normally”. It is safe to take protein shakes in addition to your normal diet. It is not wise to live on protein shakes alone, because then you will be short of other nutrients. Protein shakes are therefore completely safe in combination with a varied diet.

It is also wise to stick to the maximum amount of proteins. Too much protein does not provide extra muscle mass, but it could have an effect on your weight.

Different types of proteins and differences.

We mainly talked about whey protein, but there are several types of protein. Below we list the different proteins:

– Whey protein / protein

This whey is perfect for building muscle mass, but also for losing fat. You only get 1.9 grams of fat and 1 gram of carbohydrate per dose of 25 grams. This means that it only contains 103 calories per serving. The whey can be dissolved in water, milk or any other drink, but can also be used in warm oatmeal or cottage cheese.

Whey isolate

A concentrated form that contains no less than 90 grams of protein per 100 grams. You only get 0.1 grams of fat and 0.6 grams of carbohydrates per dose of 25 grams. There are few ways to get a higher protein content. Whey isolate contains essential and non-essential amino acids and 2 grams of leucine per dose. Leucine plays an important role in promoting protein synthesis. Whey isolate is good for losing weight but also for building muscle, because it contains (almost) only proteins, so only 93 calories per dose.

– Hydrolyzed Whey

The Hydrolyzed whey contains the most perfected proteins. Your body absorbs these proteins the fastest and are the most digestible. Thanks to the amino’s with shorter chains, your body absorbs the protein even faster. Perfect to take as a post workout shake.

Micellar Casein

This is a slowly digestible protein source from milk. Due to the slow release of proteins, the Micellar casein is perfect to take before going to sleep, so your body gets an influx of nutrients throughout the night. In addition to 24 grams of protein per 30 grams, it also contains BCAAs and the complete amino acid profile.

 

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