So that the body build muscles can, he needs a certain amount of protein. Since it is not always possible to get enough protein from food, many people turn to protein powder. Athletes in particular supply their bodies with high-quality proteins in the form of protein powder.
We introduce you to the Benefits of protein powder and show you what is important in a high-quality protein powder. In addition, we present different varieties and tell you why it is worth taking protein powder. Although protein shakes are mainly consumed to build muscle, taking protein-rich shakes can also be useful for other purposes.
These are the benefits of protein powder
If you want a beautiful and defined body, you should first and foremost Make sure you do enough strength and endurance sports. But exercise alone is not enough to build muscle. The key to a strong and beautiful body is not only enough exercise, but above all the right diet.
The intake of protein is particularly important for building muscles in our body. But proteins are not only responsible for building muscles, they also influence the appearance of the skin and hair. In addition, protein powder is the perfect alternative to calorie bombs, can be easily combined with other ingredients and is ideal for baking.
Protein shake for muscle building
In addition to the appropriate strength training and an adapted diet, the intake of protein essential for muscle building. Depending on the intensity of the training and the physical condition protein requirements may vary. If you are aiming to build muscle, some protein intake is necessary to fuel muscle growth.
Therefore, to promote muscle building, you should 1,5 to 1,8 grams of protein per kilogram body weight daily. Since it is not always easy to cover the protein requirement with natural protein sources, the protein powder can be consumed in the form of a protein shake directly after exercise or as a snack. A protein shake can provide the body with 20 grams of protein directly.
Protein shake for weight loss
But protein powder is not just for building muscles. To lose weight, one must Calorie deficit be respected. However, the musculature is in a muscle-degrading state in the environment of a negative total energy balance.
Experts also speak of a catabolic state. For this reason, it is extremely important that Keep protein intake as constant as possible. During a diet, maximum muscle retention should always be the top priority.
Around to ensure muscle retention, the intake of protein powders is suitable. Within a reduction diet in connection with regular exercise, the protein requirement should be set at 1,8 to 2 grams of protein per kilogram of body weight daily.
Different protein powders in comparison
There is organic protein powder, vegan protein powder and the classic multi-component protein powder. With organic protein powder, it depends on the use of the ingredients, because they should from controlled organic cultivation come. As a raw material, many manufacturers use milk protein in the natural distribution of 80 percent casein and 20 percent whey protein.
Organic protein powder is available in different flavors, but which are only made with natural flavors. The manufacturers of organic protein powders often use natural cane sugar for sweetness. Vegan protein powder, on the other hand, is only available with purely plant-based protein sources.
The manufacturers use often soy as a vegetable protein source. Other vegetable protein sources include rice, hemp, peas and sunflower seeds. Vegan protein powder is particularly good because it contains minerals, Omega fatty acids 3 and optimal bioavailability.
Multi-component protein powders are characterized by a particularly high biological value. This means that the body optimally convert the supplied protein into the body's own protein can and therefore has a high usability. The multi-component protein can be used flexibly and is therefore ideal for athletes who practice different sports.
A good multi-component protein powder is available from Hansepharm. The power protein powder from Hansepharm is very well dosed and supports you in the best possible way in muscle building. In addition to raspberry-vanilla, the protein powder is available in many other flavors.
The multi-component protein powder with L-carnitine can prepared as a protein shake and consumed to maintain muscle mass. You can already get a can of Power Protein plus from Hansepharm 36,01 Euros.
Taking protein powder
In order to give the body the substances it needs, one should directly eat enough protein after exercise. However, no food can be absorbed as quickly as a protein shake with water or milk. Plus, it's a lot easier to make a protein shake at the gym or at home than any other high-protein meal.
After training, the body needs a large amount of protein. For this reason, an athlete should always consume a certain amount of protein after training. When used correctly, the athlete does not have to expect any side effects.
For a long time, an increased intake of protein was considered to be harmful to the kidneys. But this view has now been refuted. An increased amount of protein makes the kidneys work harder. An increased intake of protein can only be harmful if if kidney damage is already present.
If you have healthy kidneys, you don't have to worry about the increased intake of protein. If you eat a lot of protein powder, you should ensure a high water supplyto support the kidneys. Up to 2,5 grams of protein per kilogram of body weight are considered scientifically safe.
Conclusion
Whether you want to lose weight or gain muscle mass, in order for you to get the best possible results, you should put yourself first Obtain coordinated training and nutrition plans. How is your physical condition?
How much time can you devote to regular exercise? Which sport would you like to practice? After that, you should think about your diet.
How many calories can you consume per day to reach your desired goal? How much protein powder is really good for you? How do you eat in general?
All of these questions are important in order to do this for you find the right protein powder.
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