Hello everyone, today I am with you with a nice article about protein consumption in athletes.
I will especially talk about the effects of the proteins they use to increase muscle mass when used in which proportions.
Saha. The combinations of whey, hydrolyzed and casein proteins that I have used in my studies can be observed with different muscle mass increase results after training.
Fast-absorbing and effective whey and hydrolyzed proteins, which can be used depending on the type, intensity and severity of the training, and casein, which is absorbed more slowly. Protein usage rates may vary.
If the workout is especially strength-resistance training in the morning and a second workout will be done during the day, whey-hydrolyzed protein can be used for a quick recovery and repair-increase muscle mass. In a study, it was determined that these proteins, especially containing the amino acid leucine, support recovery and muscle mass increase in a short time. The ratio here can be 100% hydrolyzed or 80% hydrolyzed-20% casein. The aim here is to repair whey-hydrolyzed muscle damage in a short time and improve muscle mass, while casein, which is metabolized slowly, nourishes the muscle mass until the second workout. whey-casein or hydrolyzed-casein protein mixture can be used. The ratio here can be 50%-50% or 80% casein-20% whey or hydrolyzed. While the aim here is to repair muscle damage and increase muscle mass in a short time with whey-hydrolysis, casein, which is metabolized slowly until the morning, that is, until breakfast, collects muscle damage all night long and nourishes muscle mass.
Hydrolyzed-whey products are generally in the form of supplements. Although it is used, casein is a milk protein and can be obtained by consuming foods such as curd cheese, milk and protein milk. To explain it with an example, the total amount of protein you need can be calculated and the necessary mixture can be provided in the form of supplement + milk or supplement + protein milk.
Healthy days with plenty of sports
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