FOOD SUPPLEMENTS: PROTEIN

A few words about protein as a supplement. What you need to know, what types are available, and what the benefits are.

Protein as a dietary supplement is particularly popular, especially among those involved in fitness, strength training, and muscle building. Here are some key points you should know:

1. Types of protein:

There are various types of protein powder to choose from, depending on your needs and preferences. Here are some of the most popular types:

1.1. Whey Protein

What is whey protein and what types are there?

Whey Concentrate: Contains approximately 70-80% protein and has a small amount of carbohydrates and fat.

An excellent whey protein recommendation is https://nutriboost.gr/product/100-whey-gold-standard-2273g-optimum-nutrition/, which has incredible solubility and taste.

Whey Isolate: Contains 90% or more protein, with minimal lactose and fat. It is a good choice for those who want fewer calories and less lactose.

An excellent choice for ISO protein is https://nutriboost.gr/product/iso-100-hydrolyzed-2264g-dymatize/, which has incredible solubility and taste.

Whey Hydrolysate: Processed for faster absorption, making it easier to digest and more suitable for people with stomach sensitivity.

An excellent choice for hydrolated protein is https://nutriboost.gr/product/hydro-touch-diet-whey-protein/, which has incredible solubility and taste.

1.2. Casein

It is absorbed more slowly than whey, making it suitable for consumption before bedtime or when gradual protein release is needed.

1.3. Soy Protein

It is plant-based and contains all the essential amino acids. It is a good choice for vegetarians and those who are lactose intolerant.

1.4. Pea Protein

Also plant-based, suitable for vegetarians and people with allergies. It provides a good amount of amino acids, although it does not contain all the essential amino acids in as large quantities as whey protein.

1.5. Rice Protein

Another plant-based protein, although it does not have as high a content of essential amino acids as other options. It is often combined with pea protein for a complete amino acid profile.

1.6. Egg Protein

It comes from egg whites and is rich in amino acids. It is a good choice for those who are intolerant to dairy products.

1.7. Beef Protein

It is made from meat and is rich in creatine and amino acids. It provides a good option for people who do not want dairy or plant-based proteins.

1.8. Protein Blends

Combinations of different types of protein (e.g., whey and casein) for different absorption rates and a more complete amino acid profile.

Choosing the right protein depends on your goals, nutritional needs, and any allergies or sensitivities you may have.

2. Benefits of protein:

Increased muscle mass: Helps restore and build muscle, especially after resistance training.

Fat loss: Protein increases feelings of satiety and helps maintain muscle mass during weight loss.

Immune system support: The amino acids it contains contribute to the proper functioning of the immune system.

3. Dosage:

Daily protein requirements vary depending on the individual. They usually range from 1.2 to 2 grams of protein per kilogram of body weight, depending on the intensity of physical activity and goals.

4. Timing:

Consuming protein immediately after exercise is considered ideal for maximizing muscle recovery, although total protein intake throughout the day is more important than precise timing.

5. Side effects:

In normal doses, protein is considered safe for most people. However, excessive consumption can strain the kidneys, especially in people with pre-existing kidney problems.

6. Product selection:

Quality: Pay attention to the source of protein, ingredients, and additives that the supplement may contain.

Combination with diet: Protein from food (such as meat, fish, eggs, and plant sources) should form the basis of intake, with supplements used only as a supplement.

7. Possible allergens:

If you are lactose intolerant or allergic to certain ingredients, choose plant-based protein or other dairy-free options.

Protein is a useful tool, but it should be used in moderation and in combination with a balanced diet.