Abstract - Many health and fitness enthusiasts advocate the using fitness and protein powders. However according to experts they aren't right for everyone. Find out if they are right for you and your health and fitness goals.
Those who use protein powders claim they improve athletic performance, help build muscle and decrease workout fatigue. Protein powders are safe to take and convenient to make. Studies show protein is most beneficial during the post-workout. This is the fifteen to forty five minute period following the exercise, when the exhausted muscle is most receptive to replacing nutrients. Preparing a protein shake in this time frame is easier than cooking a meal. The liquid protein is also more available to your system faster.
There are experts who say however that these powders are not necessary for getting and staying physically fit. All that is needed is the proper diet which includes the nutrients these powders have. There is no benefit in taking protein in pill or powder form. Excess protein is used as energy or stored as body fat not as muscle. Heavy overloading on protein can lead to side effects which can include diarrhea, bloating, frequent urination and even kidney stones or gout.
To decide if they are right for you, you must look at your specific training goals, food preferences, your body composition, and your health and nutrition habits. If you decide to buy a protein powder know what you are buying. There are four main types: Whey, casein-(which are both milk-derived sources), soy and egg.
When choosing a powder you should consider the protein to calorie ratio. This ratio should be high. Multiply the grams of protein per serving listed on the label by 10. The resulting number should be at least as large as the total calories per serving. If not, choose another powder. You should also be checking the label for any undesirable ingredients like high-fructose corn syrup, artificial colors and flavors, or partially hydrogenated oils.
Also important is the amino acid content. Two non-essential amino acids are available in powders have significant value for athletes. Glutamine is known to decrease muscle breakdown. Creatine, which is a combination of the amino acids arginine, glycine and methionine, may help increase the kind of muscle strength needed to perform quick, explosive movements (like sprinting or certain types of weightlifting).
It is also important to consider both the taste and mix-ability of the powder. If you dislike the taste you will be less likely to use it. If you are bringing your powder to the gym you are away from a blender so avoid proteins powders that clump or sink.
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