Are there differences between the different species?
The different types of protein powder differ in a number of ways. What one ultimately chooses depends on the athlete’s objective. In addition, the time of intake also makes a not insignificant difference.
First of all, proteins differ in their amino acid profile. Amino acids are the building blocks of proteins and play a decisive role in the development of muscles and other body structures. The essential amino acids must be taken in through the diet, so a high proportion of essential amino acids is a quality feature of a protein powder.
This also includes the so-called BCAA, the branched-chain amino acids. While an isolated intake has so far not been scientifically proven to serve any purpose, they must nevertheless be taken in through food or dietary supplements such as protein powder. Furthermore, the powders differ in their biological value.
The higher the biological value of a protein powder, the better it can be absorbed and metabolized by the body. Whey proteins have the highest biological value, followed by egg proteins. Finally, the proteins differ in the speed at which they are broken down.
Whey proteins are considered fast-acting proteins, with a maximum amino acid level within half an hour. Casein, on the other hand, increases the amino acid level over a longer period of time and protects against muscle breakdown during a fasting phase, such as overnight. It therefore has an anti-catabolic effect.
Fields of application
Protein powders can be a useful dietary supplement for athletes. They are rich in protein and low in fat and carbohydrates and provide the body with the important building blocks for muscle building. Even with a desired weight loss, protein powder supplies the body with important proteins and protects against excessive muscle loss with a low calorie intake.
People who do not pursue ambitious sporting goals should enjoy protein powder with caution. A drink with milk has more than a hundred calories and, if the diet is unchanged, can lead to an excess of calories that results in an increase in body weight. In addition, the regular consumption of protein powder can quickly become very expensive.
In healthy individuals, especially those with healthy kidney function, however, moderate consumption of protein powders does not pose any health risks. Amino acids, the components of proteins, are essential for muscle building. The most important prerequisite, however, is appropriate strength training.
Overloading of the musculature is a growth stimulus, more muscle proteins are built in and the circumference of the individual skeletal muscle fibers increases. If you want to build muscles, you should, in simple terms, train a lot and eat a balanced diet that is particularly rich in protein. An excess of calories is also a prerequisite for muscle building.
Protein powders can support this diet, if they are used correctly. By taking protein powder, the supply of protein can be increased. Athletes are recommended to take about 2g of protein per kilogram of body weight.
The consumption of protein drinks, which are additionally enriched with carbohydrates, also increases the calorie intake. However, a high training workload with intensive exertion should be maintained in order to stimulate the build-up of the muscles. Otherwise the excess calories can cause an undesirable increase in fat deposits.
- Protein powder for muscle building
- Strength training
If you want to lose weight successfully, you should eat a balanced diet, exercise regularly and above all maintain a constant, mild calorie deficit. A calorie deficit arises as soon as less energy is supplied through food than the body burns in daily metabolic processes and through sporting activity. The body attacks the energy stores and this results in weight loss.
First and foremost, glycogen stores and muscles are reduced, followed by fat reserves. In order to keep the breakdown of the musculature in moderation, it makes sense during a calorie-reduced diet to increase the intake of proteins through food. With simultaneous effective training, the reduction of muscle mass can at least be counteracted.It is important to stimulate the musculature sufficiently, for example by strength training.
Cardio training burns a lot of calories, but is a comparatively small stress stimulus. Protein powders can be very useful as part of a calorie-reduced diet to complete a balanced diet, but should not replace them. Isolates are particularly suitable as they have a high protein content with a low carbohydrate content and fewer calories. In addition, calories can be saved if protein powders are mixed with water or soy milk instead of milk.
