Intense exercise often requires a person to consume more food in order to get additional nutrients. Using supplements that contain extra protein and carbohydrates is a convenient way to increase the number of calories in your diet. You can buy muscle-building protein both online and in specialty stores. It allows athletes to get the extra protein they need to grow muscle mass.
Protein shakes are often consumed by athletes. They contain a complex number of macronutrients.
The natural, organic ingredients in protein shakes may appeal to people who want to avoid artificial ingredients or are sensitive to gluten.
However, anecdotal evidence suggests that athletes trying to build muscle tend to have a protein to carbohydrate ratio of 1: 2 or more.
How Much Protein Can You Take Without Harmful to Your Health?
The amount of protein you need depends on your weight and daily calorie intake. Most athletes consume more than enough protein in their daily diet. Certain groups of people are at risk of protein deficiency, including older women and people with medical conditions or eating disorders. Protein deficiency is defined as eating between 50% and 75% of the recommended daily amount of protein.
But which protein should you choose?
There are so many different types of protein:
Protein types by filtration type
- Isolate protein
- Protein concentrate
- Protein hydrolyzate
Whole food sources of protein are the most beneficial to your body, because in addition to protein, you also get the vitamins, minerals, fats and carbohydrates these foods offer, which are essential to maintain your health and improve your athletic performance.
Protein powders are prized for their convenience. For example, an after-run protein shake consumed within 30 minutes of finishing your workout can be helpful if you’re on the go and need a quick, easy protein intake. However, powders are not something you should rely on multiple times a day as they are processed and your body uses nutrients more efficiently in their most natural forms.