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Protein amino acids are essential in the diet of every athlete, because during training working muscles are prone to the appearance of micro-damage. The way to heal them is through the supply of protein. In the food products available in stores it is extremely difficult to find such a protein that will provide the right amount of the best amino acids. The main product that has them is egg whites. However, eating them in sufficient quantity sometimes borders on the miraculous, and in the long run can prove monotonous. An alternative and a great supplement to protein in the diet are protein supplements. What function do they perform in sports people and are they worth using?
Complete proteins rich in amino acids
Protein products flood store shelves, but it is worth noting that not all proteins are equal. The quality of the protein is important – the best products from the perspective of athletes are complete proteins, that is, proteins that consist of essential amino acids, such as. Methionine, isoleucine, phenylalanine or valine, among others. For what purpose should athletes increase the amount of protein in their diet? The goal is to support the body in building muscle mass, but protein also helps in the recovery process, and is an essential part of a reduction diet (fat loss). Athletes who participate in strength and endurance sports especially should ensure that the body gets the right percentage of protein in the diet. However, this is not always possible by eating balanced meals based on meat, eggs or dairy products. In such a situation, a good solution is to reach for support through supplementation of protein supplements. Of course, their amount in the diet largely depends on the number of workouts per week and the level of training.
Protein nutrients – how to use them?
First of all, it is worth mentioning that there are several types of whey protein nutrients. These include:
– nutrients in the form of isolate (WPI),
– nutrients in the form of concentrate (WPC),
– Nutrients in hydrolyzed form (WPH).
Of course, there are other varieties available on the market, including. egg albumin, micellar casein or a product suitable for vegans – soy protein.
They differ, among other things, in the source and method of obtaining protein, protein content (%), as well as assimilability, content of other nutrients, and effects of use.
Protein nutrients are a good option as a post-workout meal – with it you can replenish the nutrients lost during training, as well as provide the components necessary for recovery. However, it also works great as part of a balanced diet – a good source of protein in meals. Of course, as with everything, you should not overdo it – also nutrients have an energy value, and therefore calories. However, they are great in the form of a shake supplemented with fruit, for example, or as an ingredient in fit desserts, oatmeal, pancakes or omelets. The undoubted advantage of such products is their taste variety, so that depending on individual preferences you can choose your favorite flavor, and thus even a reduction diet can turn out to be tasty and enjoyable.
