Protein is a critical component of muscle recovery. It also helps achieve a better body composition as it helps build lean tissue.
Protein is a crucial nutrient for muscle recovery, but not all supplements on the market are created equal. Therefore, knowing how to identify the best protein for athletes and choose the one that meets their needs is significant.
When using exogenous aids such as dietary supplementProteins, it is essential to always request a non-doping certificate, especially with elite athletes. A mistake in this direction can be costly. The following information we will present will be beneficial for the rest of the people.
The Best Protein Is The One With A High Biological Value
There are numerous kinds of protein supplements in the bazaar. However, the best option is that of animals or their derivatives. These nutrients have a higher biological value, contain all essential amino acids and have a higher digestibility score.
According to studies published in the Journal of the Universal Society of Sports Nutrition, athletes may require a daily total protein intake of 2 grammes per kg of body weight. In some cases, the need can be even more significant; optimally, at least half of this value comes from foods of animal origin.
Types Of Whey Protein
The one with the most support in the context of sports is whey protein. Therefore, it is also the most recommended by experts. According to a study published in Nutrients magazine, it helps improve athlete recovery and body composition.
However, isolates and concentrates, two different whey protein products, can be found on the market.
The one with the most support in the context of sports is whey protein. Therefore, it is also the most recommended by experts. According to a study published in Nutrients magazine, it helps improve athlete recovery and body composition.
However, isolates and concentrates, two different whey protein products, can be found on the market. Which one is better depending on the exercise to be performed? Remember that the main difference is that the second product contains lactose and carbohydrates.
During anaerobic exercise, it may be advisable to use a concentrate to stimulate glycogen synthesis. However, when it comes to maximizing your protein intake, you should always choose isolate.
Also, we must not forget that isolates are always the best option in case of lactose intolerance. In general, they guarantee better digestion.
What About Caseins?
There is another protein supplement derived from milk that is also useful in a sports context: we speak caseins. These have slower digestion, so it is optimal to include them in the diet before bedtime.
Regular casein consumption has been a sure way to help improve an athlete’s body composition. It can also be a very effective strategy to enhance recovery and achieve a higher daily intake.
Which One To Choose Among The Rest Of The Proteins?
Many other types of protein supplements are available on the market. Those made from beef, egg, and plant-based protein stand out. The latter is of lower quality due to its lower biological value but is an option to consider for vegan athletes.
Meat or egg proteins do not offer better properties than whey proteins, and their price is significantly higher. They contain total protein at best, but that’s not good, as they can also cause digestive problems. Not everyone is good at it.
Choosing The Best Protein In A Sports Context
The need to maximize protein intake in athletes is a fact. However, choosing an optimal supplement to provide the highest quality nutrients is crucial.
Ideally, always consult a nutritionist before consuming any product. Whey protein is generally recommended, proven most, but the expert may say otherwise.
Due to the higher nutritional concentration, we always look for isolation. In some circumstances, the idea of purchasing a concentrated diet with a certain amount of lactose that aids in the resynthesis of lost nutrients can be considered, particularly when looking for an efficient reconstitution of glycogen reserves.
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