There are stores dedicated to the sale of these ‘magic powders’ that promise to be a perfect complement to training in the gym. In addition to increasing physical performance, they also promise good muscle development and better sports results. What is the secret of these big boats?
In the diet you can include animal and vegetable protein but it is true that protein powder has the advantage of being very easy to take in a nomadic way, that is, you can take it when you finish your training without problem and take advantage of the so-called anabolic window by ingesting a good amount of protein but beware! Beware of excesses.
Types of protein powder
Among the most famous protein boats that can be found in the market, Whey is the most famous. It comes from whey and the purity of the protein will depend on the type of processing the seller can offer different percentages of protein. The concentrate would carry between 60% and 70% milk protein and the rest would be lactose, carbohydrates and fat. Another variety with up to 90% protein would be the so-called isolate, and then the hydrolyzate with up to 97% protein would be found.
You will even be able to find versions for vegans and lactose intolerant, a whole fit market at your fingertips. Of course, keep in mind that the purer and in greater concentration the protein is, the greater the price increase.
Not all protein products are recommended, in addition to those containers that have been exposed to high temperatures and have altered their nutritional values , there are also practices such as adding cheaper amino acids since only their nitrogen content is measured or they can even Contain these boats prohibited substances that would be positive in an anti-doping control not being the conscious consumer. If you are going to buy this type of product, make it from reliable brands and suppliers and in suitable places where you can read the ingredients and see in what conditions they keep the merchandise.
What you can find in a can of protein powder
Surely if you first arrive at one of those fitness stores and you go crazy looking everywhere and seeing hundreds of different packages with different names. We will explain what types of proteins you are going to find so you can decide which one is right for you if you have decided to try this type of supplements, which you can not only add to shakes, you can also include your protein powder in pancakes, muffins, biscuits …
In the first place, the most sold and famous is the ‘Whey protein’ , as we explained you are proteins from milk. It is more rapidly absorbed than casein and you will be able to take it anytime you want throughout the day, its consumption is recommended after your workout.
The casein also has milk proteins, being the micellar casein of slow and insoluble digestion and caseinates the most soluble form.
BCAAs are used primarily in endurance sports and contain three essential amino acids: leucine, saline and isoleucine.
You can also find only leucine containers. This is an essential amino acid that what it does is activate muscle protein synthesis.
Creatine is another of the most famous supplements for fitness lovers. It provides energy and resistance in training, also promoting muscle development.
Glutamine is another amino acid that is very important for the proper functioning of the immune system. It is used to prevent loss of muscle mass, helps replenish glycogen and repair tissues.
Do supplements work to build muscle mass and increase strength and endurance?
According to the results of the Supplements with purported effects on muscle mass and strength study published in the European Journal of Nutrition, there is little evidence that supplements actually support the development of muscle mass. and strength since many of them have proven ineffective and are even associated with adverse effects.
However, among the supplements analyzed, caffeine was shown to have beneficial effects on muscle strength, and long-term consumption of creatine, proteins and polyunsaturated fatty acids was found to have the ability to increase and maintain muscle mass and strength. . Conjugated linoleic acid, glutamine, and resveratrol demonstrated poor efficacy.
Be careful to minimize the intake of other nutrients by increasing protein consumption, you are also, being satiating, they can limit the caloric intake in your diet and that in the long run can make your physical performance decrease. You should also keep in mind that it is necessary to have enough glycogen supply (glucose is converted to glycogen by insulin) so that the body does not destroy muscle mass. Do not neglect your diet!
Is everyone going to get the same results by taking these supplements?
Obviously not, why? Because many people look for these boats to work the miracle of being in a month with a defined, developed and very toned muscles when each body is different and of course the reality is that miracles do not exist although certain supplements can help achieve certain goals.
Each person has a different anabolic capacity and a unique genetic profile, also the rest of the diet is important because, for example, taking these proteins combined with carbohydrates would stimulate insulin sensitivity helping you in weight control and in increasing Energy.
Age, type of training, hormonal alterations … are factors that also influence when developing muscle and fat burning, so two people who take the same protein powder will surely not get the same results.