Protein powder

Protein powder

 What is the effect of protein powder?

Protein powder is a powder made from protein extraction or separation. Its main function is to replenish protein for the body. Protein is an important component of muscle cells. Within two hours after your fitness training, the muscles are in a state of accelerated synthesis. You need to replenish protein in time to avoid muscle loss and stimulate the growth of new muscles!

How many grams of protein powder should I drink every day?

If you are a strength trainer, the daily protein intake is 1.6 to 2.0 grams per kilogram of body weight. For example, if you are an iron fan with a weight of 60KG, you have to eat 96~120 grams of protein every day.

If you are an endurance trainer, the daily protein intake is 1.4 to 1.6 grams per kilogram of body weight. For example, if you are a football enthusiast with a weight of 60KG, you have to eat 84~96 grams of protein every day.

When is the best time to drink protein powder?

Take protein powder 30 minutes before exercise and 30 minutes after exercise for the best results. From a nutritional point of view, it can be taken at any time of the day.

Will using hot water with the protein powder affect the absorption?

Heating water with the protein powder will denature the protein, but it will not affect the protein absorption. Because protein denaturation refers to the change of the spatial shape and structure of protein molecules, it does not change the molecular composition of the protein. For example, after the chicken breast is cooked, the protein is also denatured, but eating cooked chicken breast can still supplement protein.

It is not recommended to use hot water to prepare protein powder because the starch contained in protein powder is easy to gelatinize when exposed to high temperature, resulting in agglomeration that is not easy to be washed away. Moreover, the water temperature is too high, it is easy to spray out and cause burns when using the shaking cup.

How to eat protein powder?

In addition to water, you can also use milk, juice, BCAA to drink with protein powder. Not only allows you to drink a variety of delicious flavors of milkshakes, but also can supplement vitamins and trace elements at the same time. If you happen to be hungry, eat it with some carbs (oatmeal, banana) to make protein more easily absorbed by your muscles.

“High protein intake can help reduce fat. Because eating protein will cause thermal effect. The thermal effect of food refers to the energy required by the human body to digest and absorb food. By increasing protein intake, women can increase their daily energy expenditure. Although this daily impact may be relatively small, in the long run, it can have an effect that cannot be underestimated. As stated in a recent review article, an increase in energy expenditure of 168 calories per day can reduce body weight by 1.6 kg in a year.”

“Healthy does not mean that healed all the sick, it also means that the disease is still exist, but you learn to balance and adjust.”