 |
|
|||||||||
May 21, 2006
Best protein supplements for weight training
by SirGan
 Physical performance depends on various muscle functions, including strength. Muscle protein synthesis and breakdown are central in determining both strength and overall function. When a person decides to eat some of the common meal-replacement products such as protein shakes, bars, etc., what is the main reason? The reasons cited for using protein and amino acid supplements include
Certainly the food supplement industry gives a lot of reasons to consume their products – claims of increased fat loss, higher energy levels, or better protein availability are several of the more popular claims.
But is there is any real evidence to support the use of these products? This isn't anything so new!
Protein supplements have been very popular in the sport of body building for many years now! The fact is that there were many heated debates about the value of specific sources of protein, and the value of consuming individual amino acids or hydrolyzed proteins over whole proteins.
What are proteins?Proteins are substances which are made up from Amino Acids. Protein makes up basically everything in human body. In fact the only thing human body has more of than protein is water.
The fact is that proteins are the building block of our whole body - muscles, tissues, hair, nails, etc… It is proven that, if you do not have enough protein in your body you can not build muscle mass, because the body needs to break protein down to amino acids to build muscles. So, the bottom line is that- no matter how much you work out, if you don't have protein, you will not gain muscle mass.
Protein is also necessary to repair and rebuild your muscles.
How much proteins is enough?There is no doubt that it's true that weight lifters and other athletes need more protein than the rest of people who are not practicing these high0powered sports.
Recent studies are indicating that a 90kg heavy athlete should eat between 120 and 180 grams of protein every day, while a 90kg heavy computer-relate employee can get by quite nicely on only 70 to 90 grams. So, it is reasonable that athletes also need more calories than the rest of us. The typical American eats 50 to 70 percent more protein than necessary and almost all athletes get their daily requirement in what they eat. There is one universal formula- 45 to 55 percent of calories should come from complex carbohydrates, 20 to 35 percent should come from fat, and only 10 to 35 percent from protein.
As an estimate we figure that you should consume between 0.7 - 0.9 grams of protein per pound of body weight. Women have higher body fat than men, so they should be on the lower end of the scale. Here are some examples:
What types of food are filled with proteins?Protein is found in common foods such as beef, fish, chicken, milk, eggs and cheese. Eating a diet rich in these foods is a good way to get protein. Unfortunately it can also be a good way to increase a lot of other things like fats and sugars, which most of us don’t want in our bodies!
What are protein supplements?Protein supplements are substances made in laboratories for replacing meals and daily needs for proteins. They come in different shapes such as pills, powders, shakes, bars…
The truth is that, several researches done in the past have proven that there is no biological advantage in consuming individual amino acids. Some people take them because the claim is that they are absorbed more quickly and better. However, this isn't true! The body’s digestive system was primary designed to consume and utilize proteins in whole foods, and it has plenty of enzymes to break down proteins for the needs of the body.
Not all protein supplements are the same!
Protein supplements can be made from a few different source of protein. These include
The better a protein is absorbed by the body the higher the Biological Value the protein is said to have.
Biological value of proteinsThis test measures the amount of protein retained in the human body per gram of protein absorbed. This measure started out as a percentage - with a whole egg being at the top of the chart - 100% protein absorbed. Latest discoveries have proven that the whey is a better source of protein than an egg - so it actually scores higher than 100. So, today BV is a number which lets you compare different types of protein. Here is the BV of some common foods:
When is the best time to take a protein supplement?Of course, this depends on the type of diet and when you are eating foods rich in protein. Here are a few points when it is best to take a protein supplement:
Are protein supplements dangerous?A little extra protein for most people won't do much harm, so feel free to have a protein bar now and then. But you can definitely overdose your self and that’s why you should be very careful. It is proven that a protein overload can cause
Many people are confused because they don’t know could these proteins make them fat? Well, the answer is No. They can in fact help you if you are on a diet. You see the amino acids in protein may help keep your blood sugar levels stabile. This is important because it keeps you feeling good all day and stops your craving for food that occurs when your blood sugar level drops. In addition, if you are dieting, getting 17 grams of protein from a protein shake that has only 90 calories is better than getting your protein from a big meal which may have hundreds of calories.
Most common protein supplements, pros and cons
|
|||||||||||||||||||||||||||||||||||||||||||||||||||
|
Article sources
|
