You are you hopefully already aware of the importance of diet has the results. The body needs food in appropriate quantities for better training results, and not least for better recovery and to maintain a strong immune system.
Protein is the nutrient-topic that has received the most attention, but is also the most misunderstood. Elite athletes, powerlifters and body builders is known to consume from 2 times and up to 4-5 times its own body weight in grams of protein per day, so even if 400 grams of protein may be common, it is doubtful if it does nothing more than to exceed a already expensive food budget.
A sufficiently high protein intake is of course important if you want to increase muscle size and strength, but many do not realize is that protein requirements are actually higher on a diet to reduce fat percentage. When the body is in a negative energy balance will not necessarily use of fat reserves to cover the deficit. Muscles are very readily available fuel by breaking down into amino acids, and under extreme conditions the body will take as much energy from stored muscle tissue as the tissue!
The first thing you must do to prevent this is to load your muscles through weight training. The same stimulus that builds muscle in a calorie surplus will maintain muscle mass on a deficit. A higher protein intake in this situation will also result in higher combustion via the so-called thermic effect of feeding (TEF), which in good means "the thermo-gene effect of food intake." TEF is a measure of how much energy the body consumes in order to process the nutrients, and while carbohydrates and fats require only 3-5% of energy, protein require as much as 25%.
A common guideline is 2 to 2.5 grams of protein per kg lean body weight. For convenience, normal body weight can be used when one is normally slender (10-15% for men, 17-22% for women), and adjust the range of 1.8 to 2.2 grams of protein per kg body weight. In practice, the 140-180g protein per day for a man of 80kg and 100-140g for a woman of 60kg.
If you follow a so-called lavkarb diet with reduced intake of rice, pasta, potatoes, bread and cereals, it may be necessary to increase protein intake up to 2.5 to 3.0 grams of protein per kg body weight - especially when a strict calorie deficit combined with much high-intensity exercise. In such cases you probably burn a lot of glycogen from the muscles, you should consider increasing carbohydrates and do not sacrifice this in order to eat as much protein.
An average daily intake in many of the athletes I've started to work with is often only half of the recommended, with meals that even though they are considered "healthy" in the traditional sense, with salad and bread, however, is poor in protein-rich foods Meat, fish and dairy products. An increase of protein intake from the "adequate" to "optimal" often do wonders, and the feedback talks about increased satiety, more energy and better progress.
So experts say that you can just fine cover your protein needs by eating so-called "normal food". Well, first I wonder if these experts have seen what is in shopping carts to people these days, or concepts on the price level - for it is not all that eat kg respectively with meat and fish every day, and far less afford to do it. This is where protein supplements fit. Okay, okay - grants are not strictly necessary if you eat enough protein-rich food, but when funding is so fast, easy and cheap, I think most can agree that a few protein shakes a day is not a sin.
Protein - Fast or slow?
Whey protein or whey is a milk protein that is easily digestible, fast-acting and cheap - qualities that distinguish it from other protein types, especially for an active athlete. It is also an easy way to cover a higher protein needs. Depending on the way it is portrayed on, squint at the top of the scale when it comes to protein quality.
PDCAAS is a newer unit that expresses a protein covers about the human need for amino acids, as well as how easily digestible it is. A protein that does not have a complete amino acid or are difficult to digest will have a low score. The maximum PDCAAS value is 1.00, and whey protein has a value of 0.99 to 1.00.
Studies show that whey protein provides a particularly good uplifting effect when taken before and after exercise. During exercise and in the hours after exercise increases protein synthesis - but also the degradation dramatically and rapidly as possible aminosyrekilde whey will give the best anabolic (building) state.
Whey protein has many other benefits. It contains a host of beneficial growth factors, antibacterial peptides, probiotic bacteria, and immune-regulating factors. Whey is widely used in studies of the immune system, cancer inhibition, healing of stomach and intestinal disturbances, high blood pressure and bone density because of their unique properties.
Milk protein from cow's milk is by nature a combination of 20% whey / whey and 80% casein.
Casein is a long-acting protein source in that it forms a kind of gel in the stomach and digested slowly. This means that it will add nutrients to the muscles and body for several hours after aminosyrepulsen from whey has disappeared. While whey protein, as previously mentioned, can increase protein synthesis (formation of new muscle tissue) to a higher level than casein, has been gradually realized that you also have to reduce the destructive (catabolic) process to achieve a net positive balance. More structure and less degradation = net plus.
Several studies show that the slow and constant supply of amino acids from casein provides a time-release effect can last up to 6-8 hours after ingestion depending on the amount and if you have combined it with carbohydrates and / or fat.
In a recent study casein gave a strong reduction in protein degradation that was superior to the fast-acting whey protein, and net balance seen over several hours were actually in their favor casein although in the short term, the whey protein that was the best. We thus begin to see that a combination of fast and slow protein in milk is the best, so maybe nature knows exactly what it is doing?
Protein Quality - Concentrate or Isolate?
Note however, that protein type is of the highest importance. Whey Protein is originally a waste product of milk production, but after chemical washing and drying, giving it a powder called whey protein concentrate or whey protein concentrate (WPC). WPC is widely used industrially. It has at best 80-85% protein content in the raw material as well as undesirable elements that lactose and fat. Some supplements are full of additives to mask the bitter taste that WPC has, and may actually contain as little as 65% protein, with fat and carbohydrate content of between 5-15% depending on the type of flavorings used. Lactose is milk sugar, and you have a lactose intolerance, you will notice indigestion when consuming whey protein concentrate. It is the cheapest protein commodity, and food industry use it as an additive in everything from candy, cakes, biscuits and soup bag. When raw materials are so cheap they are selling it as a sport supplement an extremely high profit on it - that is profitable for them, but not very cheap when you look at how much pure protein you get.
Isolation is the result of a superior manufacturing process that removes most of the lactose and fat, thereby providing a final product with virtually pure protein as well as the significant growth and immune factors are preserved from the original milk. Isolates of choice for clinical and medical applications. Protein content is usually 90-93%, fat and carbohydrate content is in the range 0-1%, and the rest is moisture. Isolation is the best protein source for those who want a high quality product to supplement their diet. Whey protein isolate (whey protein isolate, WPI) is usually more expensive, but since you get a higher protein concentration and protein quality is actually not that far away from WPC by a direct comparison.
We encourage everyone to read labels and innholdsdeklarasjoner carefully before you buy anything, and just take protein supplements of the highest quality rather than just compare prices. There is a reason that high quality costs more. If you choose proteins that are based on isolates you ensure that you get the highest protein content, the whole spectrum of growth factors and immune factors, while avoiding large amounts of carbohydrate / lactose and fat.
Myoprotein - Based on nature's own design
The difference between cow's milk for calves and milk for babies is that mother's milk contains 50% whey / whey and 50% casein. Intuitively, one would expect that this combination is better for people than the 80/20 ratio in cow's milk, and several studies support this particular conclusion.
It was on this basis that we MyoProtein designed as a synergistic 2-phase combination of whey and casein.
Phase 1 is the rapid whey protein immediately after ingestion provides amino acids for muscle growth and recovery. We use the purest whey protein isolate with virtually no fat or carbohydrates, produced using advanced filtering technology (Low Pressure, Low Temperature Cold Ultrafiltration) that preserves the high content of long-chain amino acids (BCAA), glutamine and several growth factors and immune factors that are found naturally in milk.
Phase 2 allow clothes long-acting casein from milk protein isolate (80/20 ratio), which maintains aminosyrenivåene and nourishes the muscles long after whey protein from the pulse is out of the system.
How much protein should you take?
The dosage of MyoProtein should be varied in relation to body weight and how much protein you get from your diet otherwise. MyoProtein contains 85% protein in the finished product - and remember that we provide analyzed values in contrast to some other manufacturers that provide values based on the raw material. Although the raw materials we have chosen has 90-93% protein and almost no carbohydrates and fats, the addition of flavor and aroma, sweetening and consistency encoder make it practically impossible to achieve more than 85-87% protein.
1-3 protein shakes at 30-50 grams per day, depending on the protein-rich diet is from before, will make it very easy to achieve the recommended protein intake to support increases in strength, muscle growth, and a slim, athletic body.
We have only selected ingredients from the top shelf when we designed MyoProtein, and we've also got a fabulous taste in our two varieties, wild strawberries and mocha-chocolate - and more wonderful flavors will come in the future!
