Protein… The buzzword these days, isn't it?
Index
But what are they?
They are nutrients made up of basic basic units which are called amino acids; these are read from each other through chemical bonds and form proteins that are macronutrients, that is nutrients that must be ingested with food every day.
They are also essential components of cells, being necessary for the growth of the body, for immunity and for various metabolic processes.
But when to take them?
There are three best times to swallow them, let's see them in detail below:
Post-workout
30/45 minutes after physical effort, protein intake in this phase improves the ability to recovery, optimizing the force and muscle mass.
Pre-workout
They must be ingested some time before to allow a good digestion of all nutrients.
Intra workout
During training
The types
On the market there are different types available to sportsmen; depending on the ingestion period, the right proteins must be purchased to optimize their absorption and consequently to obtain the best results from a sporting point of view.
As you will see below, people who have food intolerance need to pay attention to some types they contain lactose or egg.
Protein concentrates or protein concentrates (WPC)
They are concentrated, contain lactose, immunoglobulins, have branched chain amino acids and have a high biological value. They are used as , snack and away from training.
Protein isolates or protein isolates (WPI)
They are pure proteins with very little lactose, they are used in post workout.
Protein hydrolysates or hydrolyzed proteins (WPH)
They are very digestible and are used in post workout, intra workout or in the morning breakfast.
Caseinate proteins (caseins)
They are poorly digestible (up to 7 hours) because inside the caseins are grouped in micelles that are poorly soluble in water. Useful before bedtime so they act during night rest in the anabolic growth phase.
Egg protein
Derived from egg white, they are lactose-free, very digestible so they can be used: in snacks or as a meal replacement when you have little time available, in the post workout always 2 hours away from the meal.
Vegan protein
They are obtained from: soy, peas, rice and sunflowers have a lower biological value than those of animal origin. They are used in the tworkout position.
How to increase your protein intake?
The best way is to insert whey into recipes! That's why I selected three that I particularly like!
Protein cocoa pancakes (doses for 3 people)
• 150 g of low-fat Greek yogurt
• 60 g of non-00 or 0 type flour
1/2 teaspoon baking powder or baking soda
• 1 tablespoon of cocoa bitter
• 100 g of egg whites
• 1 tablespoon of brown sugar
Method
Beat the egg whites until stiff and add yogurt, yeast, sugar, cocoa and mix until you have a mixture like a fluid but at the same time not liquid batter.
Heat a pan without oil and put a ladle of batter in the center, cook for 1 minute and then turn for another minute.
Vegan hazelnut pancakes (doses for 3 people)
• 300 g of non-00 or 0 type flour
• 1 sachet of yeast
• 30 g of vegan protein powder
1/2 tablespoon of brown sugar
• 450 g of hazelnut vegetable milk
• Half a tablespoon of sunflower oil
Method
Mix all the ingredients together until a smooth and lump-free dough is obtained. Then heat a pan and put a ladle of mixture in the center, cook it for one minute on one side, then turn and cook it for another minute.
Protein cup cake (doses for 1 person)
• 2 tablespoons of non-00 or 0 flour
• 1 tablespoon of brown sugar
• 1/2 tablespoon of protein powder
• 2 spoons of water
1/2 teaspoon of yeast
• 1 whole egg
Method
Mix all the ingredients and obtain a fluid and lump-free dough, then put it in a coffee-milk cup. Cook 3 minutes in the microwave at maximum power. Then leave for 2 minutes with the oven off before removing the cup.
Dr. Shuela Curatola
Website: Nutrition
Facebook page: Shuela Curatola