protein powders

Many in the fitness teaching information are telling people to be careful with protein, that high protein intake will ward off hunger, that you should be low carb and high protein during fat loss, etc., etc., etc.
That one-sentence description sounds pretty uplifting, but the message is incomplete! Many fitness novices are misled at this level until he will begin to distinguish what is good information to learn.

This, coupled with the bombardment of the advertising environment, folks who don’t have good study habits are not serious about learning, not serious about studying, not willing to think much, [lazy], etc. because they don’t focus on developing their own frame of mind.

Just came up with a subconscious like this: I have to supplement with protein, and a lot of it, and because of the large amount, I have to supplement with protein powder, and most people who work out are buying ah, is it silly to work out and not eat powder.

Okay, description over.

First of all the above consciousness is wrong.

reason

With our standard of living, as long as you know which foods contain protein and you pay attention to getting it, you’re pretty much never going to be protein deficient.

For the fitness crowd, 1.5g~1.8g~2g~3g. adjust to your own training needs, your own milestones.
For newcomers, multiple fractions of these g’s are not particularly significant. As for which gear to choose, that’s not what this article is trying to say.

So, in very most life situations, to be reasonable, you’re basically not deficient in protein.

Unless your life is such that getting meat, or {legumes as well as roughage} is very difficult. For example.

Schools, Units

You may not get relatively clean meat because there is too much unnecessary grease from handling meat in the school cafeteria

In this case, you are purchasing the protein powder for the following reasons due to your hardwired need.

  1. in the act of ingesting protein, since the amount of food is not up to you, you can purchase protein powder to supplement this possible deficiency in intake.
  2. by getting protein through protein powder, you can avoid taking in excess nutrients that you don’t need, such as fats and carbohydrates.

If you’re paying attention, you may have noticed that I wrote {legumes as well as roughage} above, why do I need to put it in parentheses?

The reason for this is that protein is made up of amino acids, and beans and grains with less-than-quality amino acid ratios can be consumed together in a complementary way to get as complete a protein as possible, not much worse than through meat.

It follows that, if you are not particularly fond of meat, vegetarians, you can also get protein in this way with beans + couscous in such a complementary way with amino acids.

Of course, you’ll be taking in some unnecessary carbohydrates in such a substitution act.

Why? There is starch in legumes, and starch is also a type of carbohydrates. Coarse grains also contain carbohydrates.

So, at this point, I think it’s necessary for you to learn to calculate your intake of the three major nutrients to make sure you know what you’re getting, or at least have a cognitive profile of it.

For beginners, this is more than necessary to avoid you not being very familiar with the nutrition and causing a flip-flop.

Okay, end of this paragraph, the main points are.

  1. There is no shortage of protein food sources in your life. Unless you are in a special situation.
  2. Protein does not require such a high intake in the first place, a misconception caused by overwhelming information.

What is the most important difference between the different types of protein powder?

Answer: price, mouthfeel, level of aroma.

What are the biggest similarities between the different types of protein powders?

Answer: they are all proteins and when broken down they are all amino acids.

Protein powder is a merchandise that, functionally, is primarily intended for quick and easy protein intake.

Protein powders do not have an additive effect in any way, protein powders only have a nutritional supplemental effect.
Note that there is only a nutritional supplementation effect, not an additive effect.

Some dealers say, “XXX powder works well …”
Such dealers, if his merchandise is indeed true, there is nothing wrong with keeping an additional purchasing channel, you know the principle yourself.

Obviously not professional, do a line, professional line is basic.

Then, if you know that it is still so fooling you, I do not know how to say, can only say that he pattern problem.

For those of you who don’t have much patience, just keep this in mind

Hydrolyzed Whey Protein

Absorption is quicker because the process eliminates part of the digestive process for you.

However, this “fast” won’t have an impact on your fitness results. It’s just fast. Even the analogy of driving is a bit forced.

Going faster and slower to get from A to B may have an impact on your target event. Like maybe you’re not going to make your flight, or registration is over, etc.

But that’s not the case with protein powder.

Nutrition looks at intake and ratios throughout the day. The speed isn’t particularly useful to focus on, even if it’s the one meal you supplement immediately after training.
For the principle, see
Popular Science Article: Post-Training Complementary Behavior Complete In-depth Theory and Knowledge Development

In general, most hydrolyzed whey products have a thin and light mouthfeel, with a relatively low sweetness and mild flavor.

In terms of flavor, hydrolyzed protein is suitable for deep users. This is because it will allow you to adjust to a lighter flavor setting. If you start your training with a protein solution, you’re going to have a tough, “picky” mouth.

Whey Protein Isolation

A lot of carbohydrates and fat have been removed.

In general, most whey isolate products are also lighter in mouth texture, less sweet and lighter in flavor.

In terms of flavor, whey protein isolate is suitable for deep users who are financially comfortable. This is because it will allow you to adjust to a lighter flavor setting. If you start your training with whey isolate, you’re going to have a tough, “picky” mouth.

Basic Whey Protein

The most tangible product. And most of the base whey, which is now low-carbohydrate and low-fat, is close to the isolated whey figures.

Because there’s a lot of competition between manufacturers.

The entrance texture of the base whey is also quite different as each brand sets the tone differently.

Casein (milk protein)

Marketing says to drink it at night while you sleep to provide you with protein and help you grow muscle while you sleep. Continuously provides nutrients. The typical release time is 4 to 6 hours.

However is this really true?

No!

See question 8 in this article for related knowledge.
Popular science article: several whys of sports nutrition? Episode 9. The End

When do you normally use it?
In your spare time, you are happy to toss.

Most casein has a thicker, thicker mouthfeel. It’s more difficult to drink.

And there are a handful of manufacturers whose casein makes you question your life.

Matrix Slow-Release Protein

A number of different proteins are mixed together, so that the absorption is generally slow. Again, this doesn’t mean it will affect your fitness results.

As we’ve stressed many times, [nutrition looks at the ratio of intake and calorie ratios throughout the day].

Generally matrix slow-release protein is friendlier for those who like sweet. It’s got fat in it, and the texture is more pleasing.

Most matrix slow-release proteins contain casein.

Mixed Protein

In fact, the idea of mixing proteins and matrix slow-release proteins is similar in terms of product formulation, both of which are composed of different types of proteins.

The biggest difference is that the matrix slow-release protein is basically casein, with progressive release.

A protein blend, on the other hand, is not limited to that.

It may be a formulation of whey protein concentrate + whey protein hydrolysate + whey protein isolate, which is a faster-release product.
But it could also be formulations like whey protein concentrate + whey protein isolate + casein + milk protein + soy protein.

Blended protein focuses primarily on the word blend, while matrix slow release protein focuses primarily on the word slow release.

That might be a little more understandable.

Similarly, in general, if a protein blend is high in fat, it may have a pleasing texture, but if it’s not, it can be sweet. It’s a long story, and only those of you who buy a lot of protein products will be able to tell.

Some complementary information on protein powder

  1. In matrix slow-release protein or protein blend, many brands use low amino acid filler means to pretend the protein content.
  2. In whey isolates, the actual protein content of many brands is only about 75%, far from 90%.

Most use cheap amino acid fillers to reach the 90% mark.

That’s fine.

However, when selling them, they advertise the idea of a high content of 90% to get consumers to buy them, which is embarrassing.

It is equivalent to buying the basic whey for the price of whey isolate.

The content of separated whey should be around 82% more secure messaging.

  1. the protein content is not the most important thing, the most important thing is that the texture and flavor of the mouth is what you like.

Because as I said above, you’re generally not deficient in protein.

If you are, then you should really focus on the content when you are buying.
Don’t be tempted to buy a product with a low protein content instead.

For many people who are able to consume protein foods, protein powder is actually more of a lifestyle hobby. Just like a basketball fan who collects sneakers, even if he doesn’t play anymore, he still loves to buy sneakers.

Its use is actually particularly casual. Have a cup whenever you want it.

Of course, this also means that you may have to next spread out a reduction in every meal of protein food.

In fact, you don’t have to worry about it at all, it’s fine to have a higher protein intake throughout the day, there’s not much wrong with it, your goal should be to focus on your long-term dietary intake. Don’t be too rigid and restrictive.

How does the protein powder work?

This question is as simple as it is difficult. For a newcomer, remember 2 things.

  1. The immediate post-training meal with carbohydrates is where it has the most convenience value. Unless you’re an uncontrollable eater and in the middle of a fat loss phase, you can include this meal in your caloric composition throughout the day, out of an abundance of caution.
    Popular Science Article: complete in-depth discussion of post-training supplementation behavior and knowledge expansion
  2. if the goal for protein intake throughout the day is 100, and you’re getting 70 through natural foods, then you can use a protein powder for the remaining 30.
    It’s not that important what type of protein powder you use.

By Kenneth

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