What do protein supplements give? Properties of protein supplements

What is protein?

Protein is one of the three basic macronutrients that is necessary for the proper functioning of the human body. It is a chemical compound that is formed from amino acids connected by peptide bonds. Amino acids forming the proteins can be divided into two groups, namely exogenous amino acids, also called essential amino acids, which the body can not synthesize on its own, therefore they must be supplied to the body from the outside, and endogenous amino acids, which can be formed naturally in the body.

The protein is the basic building block of all organisms, but it can also perform a number of other important functions in the body, including transport or regulatory. It is a compound that accounts for about 20% of human body weight, and can be supplied to the body in the form of complete proteins that contain all the exogenous amino acids, and also as non-complete proteins, which are not the source of all the essential amino acids. Therefore, it is important to properly combine the food you eat and meet the body's need for all valuable amino acids. It may also be a good solution to include protein supplements in the menu, which are a concentrated source of easily absorbed proteins.

Demand for protein

The daily protein requirement depends on many different factors, such as the age of the athlete, body weight and the type of sport practiced, as well as health, gender and physiological state.

From the average values established on the basis of scientific research, result that a healthy adult should provide the body with about 0.8 g of the protein per kilogram of body weight every day. Increased protein supply may be necessary when limiting energy intake, as well as among physically active people. However, top-down recommendations regarding the recommended amount of the protein consumed are inconsistent, because too many variables can affect the athlete's need for the protein. However, it is commonly accepted that people who perform regular physical efforts should consume 1.2-2.2 g of the protein per kilogram of body weight per day, and values close to the upper limit of the range are recommended in particular among athletes practising strength disciplines.

What is protein supplement?

Protein supplements are dietary supplements that are very popular both among beginners passionate about active lifestyle and among experienced athletes. It is a preparation that is primarily a source of high-quality protein, but sometimes it can also contain the addition of other valuable nutrients, including vitamins and minerals. It is a valuable dietary supplement, especially among physically active people, which is a concentrated source of easily digestible and absorbable protein.

There are many different protein supplements available on the market, and the most popular products among athletes are protein preparations made of whey proteins, among which you can distinguish whey protein concentrate WPC, whey protein isolate WPI and whey protein hydrolyzate WPH. Often used by physically active people are also preparations containing egg proteins, casein protein or beef protein. Increasingly popular are also supplements rich in vegetable protein, whose basic ingredient is soy protein isolate or pea protein isolate.

Recommended protein supplements

Protein supplement - for who?

People who lead a sedentary or inactive lifestyle can easily meet the body's need for the protein along with the daily menu, including in the diet products considered as sources of the protein, such as meat, milk, and, yoghurts, kefirs, fish, cheeses or legumes. On the other hand, protein supplements can be helpful among people who are distinguished by increased protein demand. Most often, protein supplements are used by athletes and physically active people, but protein supplements are also a valuable support for people using a reduction diet. In addition, high-protein preparations can facilitate the supplementation of deficiencies among sick people, but such a decision should always be consulted with the attending physician.

Protein supplement - what gives?

Beginner lovers of an active lifestyle often wonder what gives them a drink of the protein. In search engines, can often find queries such as "protein supplement - why use it?", "protein supplement what gives?" or "protein - why supplement?". What is the answer to the above questions?

The protein has a building function, which is why high-quality protein supplements are willingly used by athletes, for whom it is important to increase and maintain muscle mass. The proteins can intensify anabolic reactions of skeletal muscles and inhibit catabolism, preventing the breakdown of muscle tissue. Moreover, they can enhance the adaptive response to resistance training, participate in metabolic reactions and support the work of the immune system, reducing the risk of infection. In addition, the use of protein supplements can ensure the maintenance and proper functioning of the nervous system and can facilitate the preservation of physical fitness and muscle mass, also among the elderly. The proteins can also support bone metabolism and contribute to the improvement of nitrogen balance, as well as promote good sports results. In addition, they can positively affect the regenerative processes occurring in the body after the finished physical activity - the protein can accelerate the repair of microdamages resulting from intense exercise and reduce the risk of injury, and it can also have a beneficial effect on convalescence after various types of injuries and accelerate the return to full eficiency.

As if that were not enough, the protein can increase satiety and postprandial thermogenesis, which can be helpful among people who care about weight reduction. Protein supplements may also promote an increase in non-fat body mass, and scientific data suggest that muscle gain associated with the use of protein supplements can be observed among both untrained people, and among advanced athletes. In addition, protein preparations can accelerate the increase in aerobic and anaerobic power, increasing training efficiency among athletes. Protein supplements used after daily workouts can also reduce muscle soreness and markers of muscle damage, allowing to do intense exercise longer.

What does protein supplement give? It is a concentrated source of protein often used by athletes, which can promote the increase and maintenance of muscle mass, and can also accelerate regeneration and reduce the risk of injury.

Protein supplements - is it worth using them?

The use of protein supplements can be extremely helpful among people who are struggling with difficulties related to meeting the body's need for the proteins. Because protein preparations are a concentrated source of the easily digestible proteins, they can be easily used by the body, promoting the achievement of the desired effects. Thus, protein supplements can support the growth of non-fat muscle mass, as well as support the regeneration of the body. The proteins can also improve the efficiency of the body and support the process of reducing body fat. It is important that protein supplements should always be used in a thoughtful way, remembering that these are products that can help meet the demand for the protein in the body, but they should not be the main source of the protein in the daily diet.

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Natalia Goździak

Copywriter - nutritionist. Bachelor's degree in sports dietetics She graduated from the Academy of Physical Education in Poznan, while her master's degree in dietoprophylaxis and dietotherapy - from the University of Physical Education in Poznan. at UP in Poznań. However, she treats the principles of healthy eating primarily as valuable guidelines, rather than strict rules that must be strictly followed. Knowledge in the field of copywriting, on the other hand, she draws from courses and industry literature, but since the best way to learn is to practice. learning is practice, she spends many hours each day playing with words and creating new, unique content. content. Privately, she is passionate about photography and can't imagine life without books.