Do you really need to supplement protein powder when you are exercising?

With the development of social platforms and the increasing popularity of fitness, there are more and more people who "play iro.

1 What is protein powder?

Protein powder is generally a powder composed of purified soy protein, casein, whey protein or a combination of the above-mentioned proteins, and its purpose is to supplement protein for individuals who lack prote.

What are the main benefits of protein to the human body?

(1) Muscle increase

It is the most important role of protein, which can help the synthesis of muscles and help the recovery and improvement of muscle strength after exerci.

(2) Maintain the normal metabolism of the body

Proteins undergo a series of physiological and biochemical reactions in the body, allowing our bodies to "turn" normal.

(3) Provide energy

Protein can provide our body with energy when necessa.

Some people have too much demand for protein intake, and the utilization rate and rate of supplementation from food cannot keep up with the speed of their consumption, so they gave birth to protein powder as a health care produ.

2 Who is suitable for protein powder?

Patients suffer from lack or loss of protein due to diet or drugs, while athletes consume too much protein in the body due to high training intensi.

Recommended daily food: moderate amount of staple food (more than 6 taels for men, 5 taels for women or more, birth weight), 1~2 bags of fresh milk (250~500ml) or the same amount of yogurt or soy milk, 1 egg, 3 taels of lean meat , 2 to 3 soy products, e.

Side effects of protein powder:

(1) Hormone secretion disorder

Relevant studies have proved that protein powder may lead to hormone secretion imbalance, which is "getting angry" in popular terms, and the reason may be related to the body's digestion and metaboli.

　　(2) Proteinuria

　　Proteinuria is an obvious manifestation of excessive protein powder supplementati.

　　Who is not suitable for:

　　(1) Children and adolescents

　　Some parents think that protein powder is a good thing, and eating more can help children grow taller and intellectual.

　　(2) People who do not "play iron"

　　If you eat a normal diet and are not a hyperactive and "muscle maniac", supplementing with protein powder is not recommend.

　　(3) Banned people

　　Allergic to protein powder ingredients; gastrointestinal function is not allowed, gastrointestinal failure, in fasting state; acute pancreatitis; renal insufficiency; liver cirrhosis, hepatic encephalopathy; high intestinal fistula; severe trauma , burns, infections and other patients in the acute decomposition sta.

　　3 What are the types of protein powder?

　　Classified by protein type:

　　Common protein powders on the market are generally divided into the following three types: soy protein, casein, and whey prote.

　　An experimental study on the effect of supplementing protein powder on muscle building found that whey protein has a better muscle building effect than soy protein, but if you only eat and do not exercise, there is basically no muscle building effect, only when you supplement protein powder with streng.

　　According to specific use classification:

　　The protein powders on the market that we have seen are mainly divided into two types: muscle building powders and health product protein powde.

　　The main ingredient in both products is protein powd.

Generally, sweeteners and flavors are added to the muscle building powder, so it tastes good and smells swe.

You can drink it directly with warm wat.

The taste of health product protein powder is worse, it is recommended to drink it with milk to improve the tas.

　　4 How should protein powder be eaten?

　　(1) Supplement immediately after exercise

　　After exercise, the amino acid level and insulin level in the blood are very l.

In order to ensure that the body maintains a positive nitrogen balance and muscle synthesis state, it is necessary to timely and effectively supplement protein after traini.

It is recommended to consume a certain amount of carbohydrates fir.

Carbohydrates can promote the release of insul.

Insulin also regulates protein synthes.

By increasing the release of insulin, the rate of muscle breakdown will slow down, which can improve the efficiency of muscle synthes.

　　(2) Supplement before going to bed

　　During sleep, the human body will also carry out metabolism, providing it with sufficient nutrients, which is conducive to the recovery of the bo.

Excessive exercise during the day leads to excessive protein decomposition in the bo.

Supplementing it before going to bed at night is conducive to the synthesis and storage of protein in the bo.

It is recommended to take it with milk before going to b.

Some nutrients in milk can help the absorption and utilization of prote.

　　(3) Other times

　　At breakfast, before training, and in divided doses during the day,e.