Have you noticed the addition of protein everywhere lately? Whether it's in everyday products you buy at the grocery store or in coffee from major chains like Tim Hortons or Starbucks, protein is definitely trending right now. Is it necessary? What are the benefits of these additions?
Let's start by demystifying the basics of muscle recovery and muscle growth for relatively active people. Muscles are made up of amino acids, and building new tissue requires a combination of essential and non-essential amino acids.
non-essential amino acids are those that the body can produce itself through various metabolic processes, while the essential amino acids They must be obtained through diet, as the body cannot synthesize them.
Skeletal muscle is constantly seeking a balance in terms of protein. When we train, our muscles break down to release amino acids that will be used for a multitude of things such as regenerating new tissue, providing energy, etc.
However, in order for the body to switch to a positive protein balance (building mode), it must receive protein from external sources such as food or supplements.
This is where protein powders or protein supplements come in! All animal proteins are complete proteins: they provide all the essential amino acids needed to build new tissues. Some plant-based sources like soy or hemp can also be complete proteins, but animal proteins remain the highest quality.
In other words, you don't need to take protein powder after training to build or repair your muscles, but you do need protein.
What is protein powder?
Protein powder is a concentrated form of protein derived from animal or plant-based foods and processed into a powder that can be added to foods such as shakes, smoothies, etc. Manufacturers typically obtain these proteins from sources such as:
- Milk: used to produce whey powders such as the popular whey and casein
- Eggs: egg white protein isolates
- Plants: peas, soybeans, rice, hemp, etc.
What are the benefits of supplementing your protein intake?
As mentioned above, to regenerate new muscle tissue after a workout, you need to consume a complete protein source. Protein powders (especially whey protein) are a good example. whey (or casein) are precisely sources of complete proteins.
However, aside from their convenience, you should know that you can meet your protein needs with common foods at a lower cost. Here are some examples of protein-rich foods that easily replace protein supplements:
- chicken
- fish
- beef
- porc
- lamb
- eggs
- sea food
- dairy products (milk, cheese, Greek yogurt)
- soy beans
- tofu
- hemp seeds
For your information, a protein-rich source is generally 20 to 40g, which is about the size of a smartphone or the palm of your hand.
If you choose to embark on the adventure of protein supplements, the best time to consume them is after exercise and within a maximum of 2 hours.
Before buying, make sure that:
- the product is safe by looking for the seal indicating the absence of prohibited substances;
- all individual ingredients are legible;
- The product uses ingredients and raw materials of certified quality.
Good training!
