The major dietary guide
There are several ways to divide up proteinpulverne, but mainly we can divide them into concentrate, isolate and hydrolyzate. Konstrat A consists of approximately 80% protein, while the isolates can contain between 85-90% protein. Here is the content of carbohydrate (as lactose) and fats minimal (2-4%). Hydrolyzate is partially satisfied and are therefore faster. This is done by combining the protein with digestive enzymes.
What would you choose?
Concentrate is the cheapest form. A protein isolate may be an advantage for someone who is on diet and do not want unnecessary calories from liquids. It also contains more protein per 100g. When it comes hydrolyzate it is so even if it is taken up faster, as research shows no clear-cut answer to this need is the optimum.
Whey, casein and milk protein isolate
The proteins above comes from dairy products and are of high quality. Milk contains between 18-20% 78-80% whey and casein. The same applies to milk protein isolate.
Whey Protein BCAA contains most (20-25%) whereas casein contains about 20%. Casein contains most glutamine.
Research and protein powder
In one study, overweight policemen on a diet, given either whey protein or casein hydrolyzate. The group that took casein lost more fat and preserved more muscle mass.
In another study in weight lifters who took 1.5 g protein per kg body weight from either whey or casein, the result was the opposite. The group that took up most myeprotein preserved muscle mass.
Several studies suggest that a combination is the best: whey has the biggest uplifting effect, while casein is the most anti kata bolt. In a third study examined The effects of milk protein (20% whey, 80% casein) to the only whey. The group that took the milk protein had clearly the best effect.
In a 12-week study compared the effects of soy protein and milk protein on the increase in muscle mass. Here the milk protein significantly greater effect.
In the wake of this study also wanted to compare the skim milk with soy protein in relation to how they affected the protein synthesis after training (acute effect). Not surprisingly, there was the same results here.
This may partly be explained by the soy protein is taken up rapidly, and increasingly taken up in the stomach than milk proteins that one sees are more likely to reach the muscle cells.
Glutamine is one of the most popular dietary supplements in the segment for muscle growth and fat burning. This misses still rooted in research on humans. The primary uptake of glutamine occurs in the stomach and intestine (75%). The amino acid can be described as partially essential, because it is important during illness and injury (eg burns, irritable bowel syndrome, etc.).
Basically, I will not recommend any supplements of glutamine because one through a varied and protein-rich diet are eating enough. There is no evidence that additional supplementation affects muscle growth and fat positive.
The way I see it, is the primary application to support the immune system, especially during periods of much training. In such cases, I recommend the 5-10g of glutamine per day.
Creatine is probably the most studied supplement PDD. It has the greatest effect on short-term training with high intensity (the duration is less than 10 seconds). The body produces even around 1 gram of creatine per day. The primary effect is an increase in creatine in the muscles, which helps to resyntetisere ATP during activity.
In a meta-study (abstract of several studies) there was a power increase of around 8% and an increase of 14% when it came to the number of repetitions lifted on a sub-maximal weight. It is said that about 30% of us are called NON-responders who do not get any effect of creatine.
Creatine also seems to have a muscle-building effect through several mechanisms, involved gene expression and a decreased oxidation of leucine (a marker for breakdown of muscle protein).
The effect of creatine on the condition is at best minimal, but may have an effect on inflammation and muscle breakdown during long races.
Creatine can be taken many ways. Someone running a charging phase of 5 days where you take 5g of creatine 3-5 times daily, while others fewer doses and Ridging Hillers intake. I would have made it simple: 3-10g (single dose) on days you do not exercise while on training days, take 3-5g before and after exercise.
CLA - Conjugated linoleic acid
CLA is found not only in the form of supplements, you also have a small part in dairy products and meat. CLA is probably the dietary supplement that has the most ambiguous of research behind them - much as the tabloid newspapers and the industry do not understand the difference between humans and animals. There is no automation in that it is found in rats and mice is transmissible to humans - it has been confirmed many times.
But in human studies, the results are inconsistent. This includes studies of both short and long duration. This is probably the only supplement I would recommend you to test yourself, and then make up your mind.
In the experiments have used different doses, and you see no dose-response effect. It does however appear that a low and reasonable dose is both safer and give maximum effect. 2-4g CLA per day divided over several doses seem to be able to give a good effect, at least for some.
BCAA consists of the amino acids leucine, isoleucine and valine. Unlike some other amino acids, BCAA are mainly taken up and used by muscles and not by the stomach, intestine or liver. What effect has BCAA depends on the energy status. At low glycogen store (such as if you are on a diet and eat low carbs), the amino acids act as energy.
BCAA found in all protein sources, but in varying degrees. Anything from 15-20% is normal, and up to 23-25% in whey protein. Studies show that a diet with high intake of protein and leucine both stabilizes blood sugar and muscle-saving work.
And it is not only glutamine is important for the immune system. In a study in endurance athletes there was a marked reduction in infections after a triatlonløp. The 6g of BCAA athletes captured, the rest is 25g whey protein.
BCAA seem to be able to prevent a reduction in the level of testosterone, growth hormone and protein metabolism after exercise. It is well documented by leucine stimulates protein synthesis directly, and via a biochemical signal called mTOR.
Most people will get enough BCAA through a balanced, protein-rich diet. Subsidies may, however, recommended diet, usually between meals. This is because protein synthesis is refraktorisk and respond better if BCAA is given in pulses of a few hours apart. 5-10g in these cases is more than enough.
Caffeine has a reputation for providing increased energy levels and stimulate fat metabolism and is therefore frequently used by dieters. A cup (2dl) of coffee provides about 100mg of caffeine, while many energy drinks can contain between 100 and 200mg of caffeine (they need to rest across the border to buy).
Caffeine works by stimulating the central nervous system (CNS), as well as the liberator of fat from fat cells - through something called cyclic AMP (cAMP).
In an official article from the Journal of the International society of sports nutrition (ISSN) concluded that supplementation with caffeine has a proven ergogen effect for long-distance endurance sports. It is also documented an effect on the activity of high power delivery as weightlifting and powerlifting.
The study appears that tablets have greater effect than coffee. Doses of 3-6mg per kg of body weight is recommended for optimal effect (180-360mg for one of 60kg, or 240-480mg for a 80kg man).
Chromium is an essential trace element involved in the regulation of glucose turnover in the body. It is an essential mineral that helps the hormone insulin to transport sugar from the blood into the cells. It is found naturally in foods such as apricots, sesame seeds, soy beans and other legumes such as various types of lentils and beans.
In studies, chromium known to improve glucose levels and secretion of insulin in people with type-2 diabetes. Research on healthy people indicates no significant effect related to weight loss.
This result is also in line with studies of people involved in physical activity such as strength training and various sports. Here they have not found any effect on body composition and physical performance (controlled for age and gender).
In studies, it was used between 200 and 500mcg chromium per day. I would not recommend anyone to take a higher dose, when the chromium has been associated with low iron levels in the body (distribution and transport)
Fish oil / seal oil
These fatty acids reduce the risk of cardiovascular disease by up to 70%, provides improved insulin sensitivity, improve fat mobilization and metabolism, beneficial effects on hormone levels and much much more. The list is long, the conclusion is simple: Do you eat no oily fish at least 2-3 times per week, you should take 1SS fish oil or seal oil daily
Because omega-3 from plants (Alfalinolsyre) only a small extent converted into the bioactive omega fatty acids EPA and DHA in humans, I recommend a marine source. I should emphasize that vegeterianere and pregnant women seem to have a better conversion of ALA to EPA / DHA than the ordinary man in the street.
1.5 - 3g EPA and DHA per day is recommended. Alternatively, you may eat more fish, 2-3 times a week program oily fish appear to be equally effective.