The increased protein needs of athletes can be met with a good nutrition program and only natural sources, without the need for any protein or amino acid supplementation. However, as you know, animal protein sources also contain a certain amount of fat. For example, an individual who consumes 30 g of meat receives 6 g of protein and 5 g of fat. This is the biggest reason that pushes athletes to use protein powder.
Although the high fat content in natural sources may seem like a disadvantage, natural foods do not only contain macronutrients such as carbohydrates, fat and protein. It also contains vitamins and minerals, which are micronutrients necessary for the proper functioning of our body systems. However, it is still at the individual's discretion to use protein powders.
Protein powders contain whey, casein and/or soy.
Whey protein: It is found in milk along with casein.
It is a complete protein containing 8 essential amino acids and is considered superior to other proteins when compared on criteria that measure protein quality.
Casein: Casein is another protein obtained from milk.
Soy protein: Soy protein has rich BCAA (branched chain amino acid) content, but the amount of methionine, an essential amino acid, is very low. Therefore, it is generally considered to be of lower quality than whey and casein. Additionally, soy protein does not contain lactose, so people who cannot digest lactose can use it easily.
If we talk about amino acids, which are the building blocks of proteins; They are used for weight loss and increasing muscle density among athletes doing strength training. Amino acids are basically divided into two. These are essential amino acids (EAA) that the body cannot produce and non-essential amino acids (NEAA) that the body produces. Essential amino acids can be taken externally as nutritional supplements and are very valuable.
Essential amino acids are respectively; valine, leucine, isoleucine, lysine, methionine, phenylalanine, tryptophan and threonine.
Branched chain amino acids: They are among the most important substances used by metabolism for tissue regeneration, growth and muscle building. These; leucine isoleucine and valine. BCAAs used during exercise not only provide energy but also prevent muscle protein breakdown and accelerate post-exercise recovery. It is used by bodybuilding athletes and runners with the idea of �.
When people who do sports take care of adequate and balanced nutrition in addition to proper training, there is no need for ergogenic nutrition.
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