Proteins are important substances for humans as they serve to repair cells and encourage the growth and development of the organism and are present in many foods.
Furthermore, if taken as supplements, they are essential for those who practice sports and intend to optimize muscle mass. Among other things, they allow the assimilation of the active principles of the amino acids present in them. The latter in fact performs an anabolic function and at the same time promotes recovery from physical effort regardless of whether they are taken before or after the training session.
What are proteins?
Proteins are quite complex molecules that play an important role in the human body. In fact, they are necessary for the structure, function, and regulation of the tissues and organs present in them.
Proteins are made up of thousands of amino acids attached to each other to form a long chain whose sequence can include up to 20 different types, resulting in a structure in which each individual protein acts with a specific function.
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What are proteins used for?
Proteins are an important component of every cell in the human body. Hair and nails are in fact mainly made up of proteins, and the body uses them to build and repair tissues. Among other things, there are proteins to produce enzymes, hormones, and other chemicals necessary for the well-being of the body such as those for bones, muscles, cartilage, skin, and blood.
Along with fats and carbohydrates, protein is a macronutrient which means the body needs it in relatively large quantities. Vitamins and minerals that are only needed in small quantities are called micronutrients.
Protein supplements: when to take them?
The proteins present in the supplements available in pharmacies and online, therefore, represent a source of energy and can help repair damaged tissues, not to mention that they are essential for growth and play a role in the prevention of infections and diseases. Protein is naturally abundant in foods such as meat, fish, eggs, dairy, grains, seeds, and legumes but also in food supplements commonly known as protein powders. In reference to the latter, it should also be added that many people often wonder when is the best time to hire them. The answer to this effect is yes for both cases.
However, it should be emphasized that if it is for example cow’s milk proteins, they can be taken at any time of the day, as they allow to reach the set goal and in the contentedness, they tend to optimize recovery to minimize muscle catabolism during training.
Consuming them later, however, serves to maximize recovery, promote the protein synthesis process and optimize muscle development. After all, post-workout consumption is considered the best since the aforementioned proteins can be combined with the carbohydrates present in meals and allow the anabolic effect on the muscles which results in better recovery and greater assimilation of the same proteins and amino acids contained in them. promote the protein synthesis process and optimize muscle development.
After all, post-workout consumption is considered the best since the aforementioned proteins can be combined with the carbohydrates present in meals and allow the anabolic effect on the muscles which results in better recovery and greater assimilation of the same proteins and amino acids contained in them. promote the protein synthesis process and optimize muscle development.
After all, post-workout consumption is considered the best since the aforementioned proteins can be combined with the carbohydrates present in meals and allow the anabolic effect on the muscles which results in better recovery and greater assimilation of the same proteins and amino acids contained in them.
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Whey protein (cow’s milk) or whey protein
Cow’s milk whey protein is best suited for workouts as it absorbs quickly, but it is recommended for its rich amino acid profile. Whey protein contains more branched-chain amino acids (BCAAs) leucine, isoleucine, and valine which are essential for muscle building. Partly due to its higher leucine content, cow’s milk whey protein stimulates muscle protein synthesis especially when consumed during workouts.
Protein concentrates or protein concentrates (WPC)
Concentrated sources of protein are especially essential when performing strength-based training exercises, and are used to maximize protein intake with the goal of building or maintaining muscle mass. Many health food and supplement stores sell protein powders to provide a convenient, concentrated source. In this way, you will be able to obtain the optimal ratio of amino acids that the body needs.
The best sources of concentrated protein are complete, which means they contain all the essential amino acids or those of animal origins such as meat, poultry, fish, eggs, and dairy products. However, strict vegans and vegetarians do not have access to concentrated and complete proteins except those found in soy, since cereals and legumes are both deficient in some amino acids and in particular in methionine, lysine, tryptophan, and cysteine. However, the combination of grains and legumes can help vegetarians and vegans balance the different amino acids in their diet. Concentrated proteins usually provide between 20 and 30 grams and can be mixed with water, juice or milk. Either way, the powder is a quick source of concentrated protein that many people like to include as part of their post-workout nutrition plan and to promote muscle building.
Concentrated proteins usually provide between 20 and 30 grams and can be mixed with water, juice, or milk. Either way, the powder is a quick source of concentrated protein that many people like to include as part of their post-workout nutrition plan and to promote muscle building. Concentrated proteins usually provide between 20 and 30 grams and can be mixed with water, juice, or milk. Either way, the powder is a quick source of concentrated protein that many people like to include as part of their post-workout nutrition plan and to promote muscle building.
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Protein Isolates or Protein Isolates (WPI)
If you are new to the world of protein powders, you probably ask yourself several questions, and rightly so, among which the most common is the following: why is it convenient to use a protein powder?
Once you understand the many benefits these products offer, it’s time to turn your attention to protein powder selection which is a surprisingly complex task. In fact, there are hydrolyzed concentrates or those of the type commonly defined as protein isolates. The latter are refined forms of proteins and above all with greater digestibility.
Today, among other things, they represent the main source of low-cost proteins, especially for athletes, bodybuilders, and vegetarians as they are extracted from peanuts, beans, and soy, but also from animal sources such as fish and milk.
Hydrolyzed proteins or hydrolyzed proteins (WPH)
When we talk about hydrolyzed proteins we are referring to a complicated name for an equally complex process. Their benefits cannot be overstated for people who have a hard time digesting conventional, whole food protein sources.
Protein hydrolyzates for people with digestive function problems, therefore, serve to separate and absorb amino acid chains and are capable of breaking down the peptide bonds that hold amino acids together using enzymes such as those produced in the human pancreas or other organs. digestive. Protein molecules can be partially hydrolyzed which means that their amino acid chains are cut completely or into smaller segments which means that each amino acid is isolated.
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Proteine da caseinato (caseine)
The casein found in many types of milk such as buffalo, goat, or sheep milk, contains so-called bioactive peptides which are useful for optimizing the body’s immune system and at the same time improving digestive function. Some are also useful for the heart as they tend to lower blood pressure by reducing the risk of blood clots forming. They also bind and transport minerals such as calcium and phosphorus, significantly improving their digestibility in the stomach.
Egg protein
If you pay attention to food labels it is easy to see that egg protein have many names. This is usually simply protein or egg albumin. However, it can also be labeled as ovalbumin, globulin, ovoglobulin, ovomucin, and vitelline.
A medium-sized one weighing about 50-60 g contains for example 6-7 g of protein, and the yolk comprises 17% of egg protein while the white (egg white) stands at 11%. Compared to other sources such as beef and milk, eggs provide a suitable alternative for anyone trying to avoid them due to dietary restrictions.
Vegan proteins
Vegans often wonder how they can tap into protein-like athletes who eat thick enough steaks before the competition does, for example. Protein supplements for vegans are sold in health food stores or online stores and therefore the frantic worry is out of place. Although protein is an essential nutrient that plays many key roles in how they function in the body, the body does not need it in huge quantities.
In fact, only about one in every 10 calories you consume must come from protein. Vegan athletes, especially in the early stages of training, may for example have a higher protein requirement than vegans who train moderately or who are not active. In any case for vegans, it can vary approximately from 0.36 to 0,
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Meat proteins
Meat proteins are important nutritional sources for humans and must be broken down into amino acids or small peptides before passing through the wall of the small intestine and then entering the bloodstream. From this, it is clear that the nutritional quality of meat proteins largely depends on their digestibility.
However, the processes of salting, drying, and adding sugar such as in some sausages, can affect the structure of the proteins of the meat and, therefore, its digestibility. The oxidation and aggregation of proteins influence their degradation by the enzymes of the digestive tract and therefore frustrate the attempt to bring the right amount to the body.
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