Types of protein supplements; How to consume and the amount of protein required by the body
Protein supplementation is very popular among athletes. But do only athletes need protein and protein supplements? In this article, we will introduce you to the types of protein supplements, the reasons for using protein supplements, the amount of protein needed by different people and how to take protein supplements.
If you’ve been to the gym, you’ve probably heard from other bodybuilders about protein supplements, which they take after a workout. The popularity of protein powders as a dietary supplement is increasing.
You can find protein supplements everywhere. But are these supplements only for bodybuilders or can a regular athlete use them as well?
Types of protein supplements
Protein powders are available in different models. His three general examples are soy and casein. His protein supplement is one of the most popular because it is one of the milk proteins that can be dissolved in water. It is a complete protein that contains all 9 essential amino acids for the diet. People who follow a vegetarian diet can also use soy protein, although it often does not taste good and does not dissolve well in water.
The price of these proteins also varies. A normal athlete who does not need to train at certain times can also use cheap proteins. Protein supplements can also be used under certain conditions. They are an easy and inexpensive source of access to quality protein. Of course, most people, even athletes, can get the protein they need by consuming low-fat proteins such as meat, fish, poultry and dairy products.
Reasons to use protein supplements
When you are growing; A teenager needs more protein to train for energy, because his body is growing and generally uses more protein.
When you are starting a training program; If you have just started exercising and want to build muscle, you need more protein than usual.
If you want to increase your training sessions. If you normally train 2 days a week for half an hour, but have now decided to prepare for a race like marathon, you will need more protein.
When you are in the process of repairing an injury. Athletes are more likely to be injured and therefore need more protein.
If you want to be a vegetarian. People who want to be vegetarian and eliminate some protein sources such as meat, poultry, fish, eggs and dairy from their diet.
All of these are good reasons to eat more protein, and protein powders are one way to do this. But before that, one point must be noted. You do not need to eat a lot of protein to achieve the goals mentioned. Most people get 15% of their daily calories from protein. To build 500 grams of muscle, the body needs 10-14 grams more protein during the day.
This is not a lot. Some of these supplements contain 80 grams of protein per serving. You do not need this amount. Your body converts this amount of protein into energy, and too much protein can put pressure on your kidneys and liver.
How much protein does different people need daily?
How do we know if we are getting enough protein?
An average adult needs 0.8 grams of protein per kilogram of body weight per day.
Athletes who exercise for leisure need 1.1 to 1.4 grams of protein per kilogram of body weight. Endurance athletes consume up to 2 grams of protein per kilogram of body weight.
Athletes looking for muscle building need 1.5 to 2 grams of protein.
For example, suppose you are a 75 kg adult athlete who wants to build muscle. The maximum amount of protein you need will be 150 grams per day. This may seem like a big deal, but 113 grams of hamburgers alone have 30 grams of protein and tuna 40 grams of protein.
Protein intake is also important for adolescent athletes. Adolescents need 0.8 to 1 gram of protein per kilogram of body weight. An adolescent athlete needs 1 to 1.6 grams of protein per kilogram of body weight. Of course, there are warnings about protein intake in teens. Because eating too much protein puts pressure on the kidneys. On the other hand, it causes dehydration. To avoid these risks, teens should get their protein from natural sources.
How to take a protein supplement
If you have calculated the amount of protein you need and found that you are not getting enough protein (symptoms of protein deficiency include fatigue, weakness during weightlifting and other physical activities, and recovery after injury), how can you use protein powders to Improve your performance?
First of all, it is not necessary to consume protein after exercise. You should eat carbohydrates before, during and after exercise, because the body needs it. The body uses carbohydrates as fuel and the muscles work accordingly. Of course, protein is essential for post-workout recovery, but research shows that the body needs 4 to 1 or 5 to 1 ratio of carbohydrates to protein. Since most proteins have 20 grams of protein per serving, you also need 80 grams of carbohydrates.
You can also use a fruit smoothie with milk or yogurt or milk with chocolate to make a recovery drink. You can use a protein supplement as a snack. Also, if you have access to protein sources, you do not need to take these supplements