With the current saturation of the market, various preparations appear with questions and doubts about the choice of the right type of protein. We will try to briefly discuss the less common types of protein supplements available.
Protein is an essential component of the bodybuilder’s diet. Why reach for nutrients?
Because providing large amounts of protein only from the diet, especially for heavier players is a very big challenge. This does not mean that you should only focus on providing protein from the powder. In this way, you will never increase muscle mass, because the balance will lack key carbohydrate and fat components.
Egg protein is one of the historical types of protein, which does not mean that it is worse than new types of protein supplements. It has an ideal aminogram, is well tolerated, easily absorbed.
In 15 grams of egg white protein nutrients, there is 1
These are the amino acids known as BCAAs.
It is the amount of leucine in the protein that is responsible for its anabolic effect. The study found that a small amount of leucine, for example in rice protein, forces much larger portions of nutrient compared to, for example, whey protein (WPC). The same principle applies to all plant proteins, they are characterized by low leucine content.
In the case of an ordinary chicken egg, 60 g (medium egg) contains 7.5 g of protein, 0.36 g of carbohydrates and 5.82 g of fat. In 50 g boiled eggs we find 6.3 g of protein, 1 g of carbohydrates and 5 g of fat.
For comparison, we can find 50 g of the whole egg
You can see the unquestionable profit from the use of protein supplement. To compensate for the content of these 3 amino acids, 15 g of egg white nutrient should eat over 100 g of egg.
In one study, the Japanese attributed 30 women to egg whitefish or carbohydrate (maltodextrin) nutrient groups. The researchers were surprised by the lack of significant effects of protein supplementation in comparison to the carbohydrate group. Where did they make a mistake? In the protein supplement group, 1.08 g of protein per kilogram of body weight at the beginning and 1.23 g of protein per kilogram of body weight at the end of the experiment were provided. In the carbohydrate group about 1 g per kilogram body weight. These are nonsensical amounts of proteins, justified in the case of people aged 60-70, physically inactive, spending time mainly in immobility. Meanwhile, the study involved women aged 18-22. In addition, women consumed an average of 2000 kcal, while their lifestyle should provide 2445 kcal per day. And then the researchers were surprised that the ladies did not increase their strength in the squat, squeezing while lying – and there was generally no difference between the supply of protein and carbohydrates in terms of muscle growth. Remember, too little protein supply in the diet is not effective. A bodybuilder should provide daily at least 1.8 g of protein per kilogram of body weight, dosages of up to 3 g per kilogram of body weight are encountered.
You can read also: WPC – whey protein concentrate