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Protein

Protein is essential for the body to build and repair tissue. This includes maintaining and building muscle mass. To get the most out of your training, it is important to ensure that you have a sufficient protein intake. A good rule of thumb is to consume at least 2 g of protein per kilogram of body weight every day.

If you neglect your body's protein needs while engaging in regular exercise, it can mean 1. that you will plateau in your development and not get the results you want, or 2. that in the worst case scenario, you will Proteinpulver kan komplettera kött, mjölk, ägg, ost och bönor. break down existing muscle mass and thus regress in your development. Meeting your protein requirements through your daily diet is not impossible, but for many people it is difficult, expensive, and impractical. It is generally recommended that at least half of your protein requirements should come from “normal food,” with the rest coming from supplements.

Essentially, protein powder is highly concentrated nutrition. This nutrition can originate from a number of different raw materials, but the most common is milk. Protein from milk is considered to have a high biological value thanks to its complete amino acid profile. Whey and casein, popular sources of protein in powder form, are extracted from milk. Whey is known for its rapid absorption, which provides a powerful stimulus for protein synthesis and a significant muscle-building effect. A drink mixed with whey protein often has a thin consistency and is very easy to drink. Casein is absorbed slowly and is mainly attributed with anti-catabolic properties (counteracts muscle breakdown). Casein drinks are generally slightly creamier than whey and can be mixed with a little less liquid to achieve a pudding-like consistency. Whey's rapid absorption makes it best suited when the body is in acute need of nutrition, e.g. after training or overnight fasting. Casein's slow absorption makes it more suitable as a snack or evening meal.

For those who are lactose intolerant or have ideological reasons for avoiding animal products, soy protein is a good alternative. Soy protein is extracted from soybeans and is one of the few non-animal protein sources that is considered biologically complete.

  • When? Som mellanmål, kvällsmål och efter träning.
  • How much? 30-40 g powder, 2-4 times daily.
  • Why? Promote recovery and stimulate muscle growth.

- Read more about and buy protein powder here.