Protein powders are one of the favorite supplements of sportsmen.
They make it possible to satisfy the daily protein requirement, when this is not possible with the power supply alone.
They are also practices e veloci to use and the wide availability of flavors available on the market is able to satisfy all palates.
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Numerous protein sources in powder to choose from
There are various types of proteins in powder, the most used are:
- whey protein (whey), have the highest biological value and contain all the essential amino acids. They are also rich in B complex vitamins and minerals (calcium, phosphorus, magnesium). Depending on the manufacturing process to which they are subjected, they can also contain variable quantities of lactose, fats and cholesterol. Thanks to their speed of assimilation, they create a “spike” of amino acids in the blood, which helps stimulate muscle protein synthesis.
- casein proteins. They are obtained by dividing from the serum. They have a high biological value, but lower than that of whey. Furthermore, unlike the latter, they are slow-absorbing proteins. Due to this characteristic, they are taken especially before going to sleep. This is to prevent the body from starting the protein breakdown by not receiving nutrients during the night.
Some do not tolerate them well because casein causes the release of histamine (allergenic action) and the increase in mucus production. - egg proteins, have the same biological value as whey (VB 100) and contain neither fat nor carbohydrates (when they are obtained from albumen). They represent a valid alternative for those who are allergic to milk / soy proteins or for those who are strongly intolerant to lactose. They possess a high satiating power, due to the rather slow digestion times.
- proteins of soy, have a good biological value, but lower than the other protein sources already mentioned. They are also deficient in some essential amino acids. They represent a vegetable alternative to protein powders of animal origin, due to their good amino acid profile and excellent digestibility. To find out more, please read thearticle on soy in our magazine.
Protein powder: advice for an informed purchase
There are dozens and dozens of different protein powder supplements on the market and it is not easy to find your way around. Here are some tips to keep in mind before making a purchase:
- Avoid protein supplements that contain chemical sweeteners such as aspartame e the acesulfame k. These substances are in fact under observation for their possible negative effects on health. If in doubt, it is better to avoid them, opting for “neutral” protein powders or sweetened with non-cariogenic sugars of natural origin, such as stevia and xylitol.
- Beware of cheap protein supplements. To keep costs down, some producers include lower quality amino acids, such as glycine and taurine, in their mixtures. Sometimes they also add non-protein nitrogen compounds, such as creatine and beta-alanine, which do not provide protein.
- Attention also to "proprietary blends" because, in most cases, they only show the list of ingredients on the label, but not - more importantly - the dosages of each of them.