The more questions scientists ask, the more answers come out that emphasize the importance of protein in the diet of a person.
It's no secret that the protein, whether beef, chicken, vegetable or other sources, help maximize themuscle hypertrophy, fat loss and help keep appetite at bay.
What, however, is the more efficient and better food source of protein for the body? The proteins of the Red meat? Or whey protein powder from milk? Let's find out together!
Index
Basics: proteins
Proteins are required by the body for a number of basic functions; they are long chains of amino acids and facilitate communication between cells.
Proteins also include many hormones that play an endocrine role, and each transporter and enzyme is made up of proteins.
Currently, the recommended daily dose is 0,8 g per kg of weight body, but people who exercise regularly have a higher requirement.
Eating high quality proteins, derived from red meat, chicken, fish and eggs, definitely helps muscle growth, but reaching the right daily dose of protein through these sources is not always that simple; this is where integration comes into play.
Beef Protein VS Whey Protein
The quality of a protein source is a commonly debated topic, and although there are several means of assessing protein quality, beef and whey-derived proteins are gaining great interest in the scientific and fitness communities.
Whey proteins, together with casein, constitute the protein source of milk; beef protein is bovine origin and is found both in the form of meat and in supplementary powder form.
Several studies have shown that a serving of beef protein can stimulate an increase in muscle protein synthesis; whey proteins, in addition to stimulating the same increase in protein synthesis, would also have a greater anabolic response.
Protein management for body composition
Limiting calories certainly contributes to weight loss, but it also reduces energy expenditure and affects lean mass; this can hinder long-term weight loss and weight maintenance once calorie restriction is over.
Workout plus whey protein supplement is the ideal combo for:
- increase the rates of energy expenditure
- maximize fat oxidation
- save the reduced basal levels of the metabolic rate
- stimulate the increase of muscle protein synthesis.
Timing of protein ingestion
A number of timing strategies related to proteins, with the idea that providing key nutrients at the right time can support greater muscle growth.
Several studies have shown that:
- casein is best exploited by the body if ingested in the evening;
- whey proteins, if ingested in the evening or at night, stimulate greater increases in force and cause greater energy expenditure at rest
- Eating a dose of milk protein immediately before or immediately after training can be beneficial in terms of strength and muscle mass gain.
What kind of proteins do you eat? And when do you prefer to eat them? Let us know in the comments!
Anyway, we have activated a lot of discounts on our Telegram Fitness & Sport channel: from 30 to 70% on all sports categories! Find it all here 
