What is
Protein supplements can be divided into three main groups: protein powders (which are mixed with milk or water to make a cocktail), ready-to-eat cocktails and high-protein bars. They may contain whey protein, casein, soy protein or a mixture of these proteins.
Action
Protein supplements provide a concentrated source of protein to supplement the normal diet. Whey protein is obtained from milk, it contains a large number of essential amino acids that are easily absorbed, absorbed and retained by the body for muscle repair. Whey protein can also help boost immune function. Casein, also obtained from milk, gives a slowly digested protein, as well as a large number of amino acids. It can resist muscle breakdown during intense workouts. Soy protein is used less widely in supplements, but is a good choice for vegetarians and people with high cholesterol – 25 g of soy protein per day (as part of a low-saturated fat diet) can help lower cholesterol levels.
Do you need them?
Most people who exercise regularly can get enough protein from 2-4 servings per day of meat, fish, chicken, dairy products, eggs and legumes. Vegetarians can meet their protein needs through the daily consumption of various vegetable proteins, such as soy curd “tofu”, legumes, lentils and nuts. However, protein supplements can be useful for particularly high protein needs (for example, during strength and speed-strength training), with a low-calorie diet or the inability to consume enough protein from food alone (for example, with a vegetarian or strict vegetarian diet). Evaluate your daily protein intake with food and compare it with your protein needs. Experts recommend that endurance athletes consume 1.2-1.4 g of protein per kg of body weight per day, and strength athletes 1.4-1.8 g per kg of body weight per day. For example, a power athlete weighing 80 kg may need up to 144 g of protein per day. This amount can be difficult to get from food alone. With a persistent lack of protein, it makes sense to think about taking a supplement.
