Protein Powders – when to introduce and how to choose the best?

We start thinking about protein supplementation when we want to build muscle mass. This decision is no longer taken only by men. More and more women are becoming aware that they cannot build beautiful muscles, for example, by running, and it is not always possible to prepare adequately balanced meals. Today, we will show you how to choose a protein powder for your workout, what the differences between different preparations are, and when to take them, depending not only on the time of the training.

What is protein and why it is so important for your body?

Protein is a building block that affects muscle strength and mass, muscle regeneration, and protection against catabolism. Protein powders are one of the most popular supplements used both by sports enthusiasts and professional athletes.

Your daily diet should include 25-30% protein, 50-55% carbohydrates and 15-25% fat. These proportions may vary slightly depending on your lifestyle, health, diet, activity, but these are generally accepted recommendations.

Protein intake per kilogram of body weight is also specified – healthy and active people should take between 1.4 and 2 g of protein and, in the case of weight loss, even 1.6 to 2.4 g per kilogram of body weight. These values may vary slightly, but one thing is sure: long ago, the myth that the more protein the better was refuted.

Proteins are macromolecules composed of amino acids, the molecules of which contain a carboxyl and amine group. We can synthesize some of them, while some we need to take with food. The protein is involved in the production of connective tissue and metabolism. It protects the body against threats and contributes to the formation of hormones and even DNA. It has to be included in the diet of every person, not just an athlete, and only its quantity changes.

In the context of proteins, amino acids are also worth mentioning – they are building blocks of all the proteins, which is why they are essential during workouts aimed at building muscles. When it comes to amino acids, the most common is the BCAA amino acids, namely leucine, valine and isoleucine. It is recommended to combine the supplementation with proteins and branched-chain amino acids, as they enhance the effects of the supplements.

Protein powders – athlete supplementation

The protein powder is a concentrated source of food proteins intended to supplement the daily ration with essential amino acids and energy. They are intended to accelerate muscle mass and strength building, reduce muscle loss and improve the rate of post-workout regeneration.

When to use protein powders?

 

According to the studies, protein supplementation in untrained individuals will not have a significant effect on their lean muscle mass during the first weeks of resistance training. However, as the duration, frequency and volume of training increase, it will improve muscle strength and hypertrophy. Research even suggests that it can accelerate the growth of both aerobic and anaerobic capacity. Interestingly, in bedridden patients, protein supplementation did not prevent muscle loss during inactivity.

Types of proteins (protein powders) – differences between them and recommendations

Not sure which protein to choose? There are many types of proteins on the market, so below are listed the key products.

Proteins in the protein powder come from milk and have a fast absorption and digestion time and a relatively high biological value (BV 104). The protein content of WPC is typically 70-85%, the remainder being carbohydrates, fats and other components. These products often contain a high amount of exogenous amino acids that feed the muscles. The whey protein concentrate is an excellent choice as a supplement to the diet and if taken around the time of your workout.

The hydrolyzate is distinguished by the highest protein content in the supplement and the lowest energy value, which is why it may be a good choice for those wishing to lose weight. It is usually free from lactose, as many athletes have lactose intolerance, and, additionally, it is more pure compared to other products. It is recommended due to its high digestibility and rapid amino acid release rate. How is it produced? Proteins are treated with enzymes, in the process of which polypeptide chains are reduced to simpler forms, which makes their absorption by the body much quicker.

Isolates are produced from protein concentrate by microfiltration, as a result of which they contain more amino acids and are recommended when reducing fat tissue and losing weight due to their lower energy value. The protein content of such a supplement varies from 90 to 98% and carbohydrates and fats account for a small percentage. Whey protein isolates are rapidly absorbed, and their biological value is 159.

Universal blends of whey protein isolate and concentrate are also an optimal choice, both after the workout, as they contain amino acids, and during the day if you have low-protein meals. These are often products from highly valued manufacturers available in a variety of flavors (e.g., chocolate, caramel), which means that taking them does not have to be an unpleasant experience.

Types of protein powders

Micellar casein is a natural protein fraction obtained from milk using ultrafiltration. It releases amino acids into the bloodstream for a long time (up to 7 hours) and supports the immune system. Calcium caseinate is the proteins from milk obtained by chemical treatment. It is well soluble in water.

EGG+ is a chicken egg-based protein powder characterized by ideal aminogram results. It is highly digestible and recommended in a diet requiring proteins with a high biological value. It may replace whey proteins.

They are some of the best sources of iron; they also show a high concentration of exogenous amino acids, B-group vitamins, and they contain creatine. Unfortunately, they also have a lot of fat and cholesterol, and have a lower absorption rate than isolates and hydrolyzates.

Soya proteins are very nutritious and are additionally a source of potassium, fiber, phosphorus, magnesium, calcium, and B-group vitamins. That is why they are mainly recommended for vegans. Rice protein is recommended to athletes on the vegan diet and those who do not tolerate gluten or lactose. Unfortunately, they are not a complete protein like whey. Hemp protein contains as many as 20 amino acids, vitamins, fiber, antioxidants and many other important nutrients. Pea protein stands out for its highest arginine content. Pumpkin seed proteins are rich in vitamins and are recommended on a low-calorie diet.

Plant-based protein powders absorb worse than preparations of animal origin but are the only choice for people not consuming animal-derived products.

What protein to choose?

 

Protein – before or after workout?

Not sure when to take protein? The preferred time of protein supplementation depends on its type – whey-based products are absorbed most quickly and should therefore be consumed around the time of your workout, while proteins based on casein and egg albumin at night.

The majority of people want to make the protein intake time dependent on the workout time. The supplementation before a workout will give you a quick amino acid boost, so your body will use them during your training, protecting your muscles from catabolism. The post-workout protein accelerates regeneration processes and should be taken after a maximum of 2 hours, preferably between 30-60 minutes after the end of the activity.

It is not recommended to take too much protein powder, as it can be a burden on the kidneys, the intestines, and the liver. Many people take proteins to gain muscle, but healthy fats, carbohydrates, and even water are also necessary for muscle building. There are no contraindications for the use of protein for weight loss; typically, even increasing the supply during this process is recommended. Of course, it all depends on your goals, but if you want to lose weight without losing lean muscle mass, using the supplements is recommended.

How to take a protein powder?

The protein powder is in the basic version mixed with water, milk (sometimes even with juices) as suggested by the manufacturer on the packaging. You can prepare it at home or in the gym by taking a shaker with a special compartment at the bottom and a mixing grid. However, this is not the only option. Many athletes create shakes based on it, adding, e.g., bananas, blueberries, and other ingredients to provide vitamins and carbohydrates. The protein powder can even be an ingredient of pastries such as brownies and even a sponge cake for people who try not to eat sweets. How you will take it is up to you only. However, do not overdo it with the amount; the basis is a well-balanced diet, and supplements are intended just to support it.

Want to take high-quality protein powder? Discover 4F Fuel protein powders that you can take during both weight loss and muscle building. They are available in a variety of flavors and types, so you can be sure you find something that is right for you.