Protein: the essential nutrient for a healthy body.
Protein is essential for everyone who is wanting to gain the most out of their exercise routines, whether your hitting the gym, going for a run, bodybuilding, playing sports or doing any other kind of workout.
Protein intake is very important especially if you want to see results and get fast muscle growth with optimal recovery. Whether it is taken from the diet or a dietary supplement, protein is the main component of the muscle.
In theory, our diet provides the proteins needed for muscle development (especially if you follow a proper diet). However, it is often preferable to buy these proteins to complement and perfect this in order to maximise muscle anabolism. The reason is simple, the proteins for bodybuilding are products that have a speed of absorption very fast and they are also rid of lipids and lactose to bring you essentially quality proteins with a very reduced amount of lipids and carbohydrates to You avoid the storage of unwanted fat.
The consumption of powdered proteins accelerates the synthesis of amino acids that will go directly into your muscles, without going through a long process of digestion that takes place when eating meat for example. You will then be able to significantly improve muscular reconstruction after a hard and intense training session! Muscle fibres are destroyed during intensive physical activity, therefore it is essential to reconstruct them by nourishing them with high quality proteins. This is why you see so many athletes consuming a protein rich snack or protein shake (before or after their workouts).
How much protein should I be taking?
The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. This amounts to: 56 grams per day for the average sedentary man. 46 grams per day for the average sedentary woman.
For bodybuilding, the optimal dose of protein is fixed at 1.5g / 2.0g of protein per kilogram of body weight. This is a range that most bodybuilding practitioners apply to allow optimal muscle rebuilding.
As with everything, excessive intake of protein can be harmful to your health and won't bring you the results you want. Consuming powdered proteins is not harmful itself; its the over consumption (whether it comes from a chicken fillet or a shaker; it has no difference) that can have negative impact on your health. A regular intake of water will help your body to filter the protein while allowing you to stay healthy.
There are many online calculators available these days to help you determine the optimum protein consumption to accomplish your fitness goals.
The different types of proteins- which one is best for your needs?
There are several types of proteins for weight training that are chosen according to the goals you want to achieve as well as your budget. The types of proteins used in supplements can generally be divided into two categories: animal sourced proteins and plant based proteins. Animal sourced proteins include milk protein derivatives like whey and casein, beef and egg white proteins. Plant sourced proteins include hemp, soy , pea and rice proteins.
The two most commonly used animal proteins are whey and casein. For beginners and small budgets, protein complexes are the best compromise because they are very complete. The most popular plant based proteins are soy, rice and pea proteins. Each type has its own role to help you achieve your fitness goals!
Remember to always eat a healthy, balanced and adapted diet by not neglecting the carbohydrates, fats and vegetables!
Are protein supplements dangerous to your health?
It is important to understand that proteins products are all made from natural ingredients and have followed very advanced manufacturing processes to allow you to benefit from quality protein. These products have been developed to facilitate the taking of protein before or after workouts, or when eating a classic meal is impossible or difficult and less practical. The major brands of sports nutrition carefully select their ingredients to offer you products adapted and safe for your health.
Selecting the right Protein for your needs
Firstly, it's important to know that not all protein powders are created equally. When you are looking for the best protein powder, you should keep these points in mind:
- Low Fat (1-5 grams)
- Low Carb (1-5 grams)
- High Protein (aprox. 20- 30 grams per serving)
- No more than 7 - 10 ingredients listed
- Look for natural ingredients
- Stick with reputable brands
At Optigura, we provide you with a huge range of protein supplements, designed to suit every fitness need and taste.
How to take protein powders
The best times to take any protein drink or protein supplements are
- Post workout- protein uptake is faster immediately after you work out and vital for muscle recovery and growth.
- Before sleeping- aiding night time recovery.
- When you wake up- to fuel your body for the day.
- Half an hour before a workout- this provides your muscles with adequate nutrition so you are fuelled to the finish line.
A tip from the professionals
It’s important to mix protein with carbohydrates as your body finds it easier to absorb the protein and turn it into more muscle mass.