Protein supplements for muscle development

"A diet rich in proteins is a prerequisite for maximum muscle growth by ensuring adequate protein turnover, through which the body is able to continually renew the worn-out proteins (muscle breakdown) and replace them with new protein material."

Those who train in the gym knows very well the importance of integrating nutrition with protein supplements that give the body the nutrients it needs. Especially when you train with weights and muscle mass development is one of the objectives of the training, supplements play an important role. On the role of protein supplement in training for muscle hypertrophy have requested information and practical advice. The protein supplement is particularly useful for training for the acquisition of hypertrophy.

A diet rich in proteins constitutes a prerequisite for maximum muscle growth by ensuring adequate protein turnover, through which the body is able to continually renew the worn-out proteins (muscle breakdown) and replace them with new protein material.

The recommended daily intake of protein for these athletes is around 1.5 - 2 g per kg of body weight (compared to 1 to 1.2 g Recommended for normal population). An 80kg athlete of normal weight should therefore take about 120-160 grams of protein a day. A similar proportion of protein is essential to support the stimulating effect of exercise on endogenous synthesis of natural anabolic hormones (GH, testosterone and IGF-1).

A diet too rich in animal protein is linked to an increased incidence of some cancers such as colon cancer. This report is due in part to methods of cooking and conservation, and in part to its saturated fat content. So a protein supplementation through dietary supplements is healthier because it prevents excessive use of animal protein sources. A snack of fruit and whey protein in milk is healthier than a ham sandwich is rich in fat and preservatives (nitrite and nitrate).

Taking supplements of protein with carbohydrates in the two hours following the end of a workout has a significant impact on the increase in plasma levels of insulin and growth hormone (GH) by stimulating a natural and important muscle protein synthesis.

Individuals who are most benefited by this type of integration, in the context of a training program in crease muscle mass are:

1. Vegetarians

2. Those who eat away from home, struggle to consume the minimum recommended dose protein

3. Those feeding on several mini meals throughout the day (6/7) can not take with food if proteins needed

4. Those who want a healthier eating, intending to limit your intake of saturated fat and cholesterol.

A further advantage provided by a good protein supplementation is the highest biological value (VB) of the same protein (see protein quality or the quantity of nitrogen actually absorbed and utilized net loss of urine, faces, skin, etc..). A protein that has a perfect balance between amino acids and amino acids absorbed considered has a biological value of 100. The reference protein is that the egg that has a VB equal to 100%. In the market there are many products aimed at the integration protein.

Here are the types and their use:

The proteins of the whey can be:

• Ultrafiltered (6% fat, 80% protein, 5-10% of lactose)

• Microfiltered (protein> 80%, fat <1%)

• Ion Exchange (fat <1%, protein> 90).

This type of protein supplements is indicated in combination with post-exercise carbohydrate snack at medium and high glycolic index. As explained above this special association tries to trigger a strong insulin response by increasing the entry of amino acids (AA, the constituents of proteins) in muscle cells, promoting anabolism.