Protein supplement powder / part 2

Recommended applications and doses.

Welcome to a new article by the hand of Smart Nutrition. In this case, we will continue to deepen the world of Sports supplementation, more specifically speaking, of protein supplements. As we have been clear in the previous article All about powder protein supplements / part 1, the supplement -shaped protein contribution may or may not be especially useful depending on the context of each person. In today's article we will precisely talk about the different existing contexts. 

Recommendations according to different official positions of daily protein intake.

First, mention that everyone (including people who do not perform sports) must consume enough protein in the diet. Not necessarily in supplement format. It is necessary to know that the protein fulfills a variety of important functions that are not exclusive of people who exercise.

And at what time do dietary protein take to take?

In this sense, the More used recommendation refers to trying, normally between 20-40 g of protein, to maximize muscle protein synthesis. In addition, there has always been talk that it is essential to take protein just at the end of your training, however, this recommendation is not an absolute requirement to produce an anabolic environment in skeletal muscle. It seems more important to be the total amount of protein taken, beyond that punctual intake. Even so, post -training protein intake is also a fantastic opportunity to include this macronutrient in one of the intakes of the day.

 

How much daily protein should we consume?

We must know that in the last 30-40 years, the recommendations have been modified both in athletes and non-athletes. In the positioning prepared by the International Sports Nutrition Society in 2017 (document we rely on writing this article), the following recommendations are mentioned:

• The recommended daily intake of 0.8 grams of protein per kg of body weight seems to be insufficient for athletes, needing higher amounts to meet your daily needs. Even for sedentary people, more current recommendations could place the minimum around 1 - 1.4 grams per kg of body weight as a good approach to any healthy person.
  
  
• Between 1.4 - 2.0 grams of protein per kg of body weight is a some somewhat wide range in which most athletes could be pigeonholed, being able to need major amounts (up to 2.5 g per kg of body weight could be sufficient) in people who try to restrict energy intake in fat loss processes, thus trying to preserve the maximum possible muscle mass.
  
  
• Knowing the recommended daily amounts of protein we can therefore consider whether the intake of a supplement could or may not be interesting according to each case. In the case that we were to buy a protein supplement, we can raise the following doubt: What should I look at to choose a good quality protein, with the huge offer in the market?

 

Tips for choosing the best protein:

•  We must read the list of protein ingredients that we are buying. Ideally, the first ingredient is only the concentrate or isolated of milk serum protein, depending on what we are buying. Recall that the isolated have a protein percentage greater than the concentrates.
  
  
•  We must look at the ingredients that accompany this concentrate or isolated in the list. Ideally, there are not many more ingredients. They can carry some aroma or sweetener to taste the protein, and some type of emulgent. What can be a marker of not being buying an optimal protein, is that other amino acids appear in this list, such as glutamine, bullfighting or creatine. In this sense, these amino acids will be masking in the labeling the supply of real milk serum protein that we are buying.
  
  
• Examine where the raw material is obtained from each brand. Normally, those brands accompany in their labeling with the original brand of its product (eg, carbary, provon, Lactoprot, Glanbia ...). This shows us a great transparency in the product, and would allow us to compare the nutritional table of the product that we are buying with the nutritional table of the original raw material, in order to verify that they resemble a lot and that we are buying a product without adulterate.

From Smart Nutrition We can help you structure your diet based on your needs and objectives. We individualize your diet. Do not hesitate to book a face -to -face session (Madrid) or online with us through our website.

 

 

From Smart Nutrition We can help you nutritionally plan both your open and the season ahead. Both in person and online, we provide a totally individualized service. Do not hesitate to contact us through our social networks or website.