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5 important ideas about protein supplements, based on the latest studies
Protein supplements are a useful nutritional aid. Here, we discuss five important ideas about protein supplements based on the latest research findings.
Protein supplements have become a popular part of weight loss and nutrition programs. Proteins are necessary for the body to build muscle mass. Instead of simply tracking calories, fitness advocates track macronutrients to determine the proper amount of carbohydrates, fats, and proteins needed to lose weight.
Many people believe that they do not consume enough protein and have turned to protein supplements to reach their goal. Protein supplements are in powder form and are added to shakes to meet dietary needs and weight loss goals.
Here are five important things about protein supplements:
- Whey proteins effectively build muscle
Protein supplements come from various sources, and one of the most common is whey, a by-product of cheese making. Native whey has been recognized as a "cleaner" form of whey protein than natural whey. However, research has shown that native whey and normal whey achieve the same results for muscle growth.
- Breakfast rich in protein lowers blood sugar
Adding a protein supplement to breakfast is a good way to lower your blood sugar and feel fuller for longer. A recent study found that a protein-rich breakfast allows the feeling of fullness to last until after lunch. The protein supplement helps slow down the digestion of carbohydrates, causing that feeling.
- The manufacturing and storage methods of protein supplements matter
It is likely that most consumers do not consider the manufacturing and storage methods used for their protein supplements. However, research has shown that heat treatment of proteins during manufacturing and storage affects their final nutritional value.
- Protein supplements at bedtime may be more effective for building muscle
Studies have shown that using a protein supplement at bedtime is an effective way to build muscle mass. A protein-rich shake and a physical exercise before bed result in more muscles. Protein is digested better during sleep and helps the body to stimulate muscle growth.
- Protein supplements do not prevent muscle loss during inactivity
For adults who have limited rest time or those who are hospitalized for long periods of time, one study found that whey protein supplements can aid recovery when patients are able to begin an exercise regimen. However, the study found that protein supplements for these people did not prevent muscle loss during inactivity.
These studies show that protein supplements are not created equal. Protein supplements can be an effective tool in a weight loss and diet program. However, there are limitations to their use and effectiveness and, for best results, they should only be used as part of a balanced health and wellness program.
Written by Rebecca K. Blankenship, B.Sc., translated by Andrei Tescut
References:
- Hamarsland H, Nordengen A, Nyvik Aas S et al. Native whey protein with high levels of leucine results in similar post-exercise muscle anabolic responses as regular whey protein: a randomized controlled trial. J Int Soc Sport Nutr . 2017;
- Kung B, Anderson G, Paré S et al. The effect of milk protein intake and casein-whey ratio in breakfast meals on postprandial glucose, degrees of satiety and subsequent meal intake. J Dairy Sci. 2018;
- Sanchez-Oliver A, Contreras-Calderón J, Puya-Braza J, Guerra-Hernandez E. Analysis of the quality of commercial protein powder supplements and the relationship with the characteristics declared by the manufacturer. LWT. 2018;
- Snijders T, Trommelen J, Kouw I, Holwerda A, Verdijk L, van Loon L. Impact of pre-sleep protein ingestion on the adaptive response of skeletal muscle to exercise in humans: an update. Nutr Front. 2019;
- Oikawa S, McGlory C, D'Souza L et al. A randomized controlled trial of the impact of protein supplementation on leg lean mass and integrated muscle protein synthesis during inactivity and energy restriction in the elderly. I am J Clin Nutr. 2018;
Beef-XP powder, 150g, Applied Nutrition, Beef protein
Beef-XP powder, 150g, Applied Nutrition, Beef protein - Detalii produs
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Lactose-free, dairy-free, soy-free
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Zero sugar and low fat content
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Provides over 27g of protein per serving
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Complete essential amino acid (EAA) profile
Applied Nutrition Beef-XP Clear Beef Protein is a protein supplement made from 100% hydrolyzed beef from cattle. It provides over 27g of protein per serving, making it ideal for supporting muscle growth and recovery. With a high protein content (97%) and no lactose, sugar or dairy products, Beef-XP is an excellent choice for those looking to avoid lactose and reduce fat and sugar in their diet. Its formula has a complete profile of essential amino acids (EAAs), essential for supporting an active and healthy lifestyle.
This product is suitable for both athletes and people looking to increase their protein intake from alternative sources. Ideal for anyone avoiding dairy products and wanting a high quality protein solution.
ingredients
Beef protein isolate (92%), acid (citric acid), flavouring, colours (beetroot powder, brilliant blue FCF), sweetener (sucralose).
Nutritional information
|
Nutritional information |
Per 100g |
Per 30g |
|
Energy |
1619kJ / 381kcal |
486kJ / 114kcal |
|
fats |
1.81g |
0.54g |
|
- of which saturated fatty acids |
0.81g |
0.24g |
|
CARBOHYDRATE |
2.22g |
0.66g |
|
- of which sugars |
0g |
0g |
|
fiber |
0.68g |
0.2g |
|
PROTEIN |
92.41g |
27.72g |
|
Salt |
3.4g |
1.02g |
Serving: 30g, Number of servings: 5
Recommendation for use
Mix 1 scoop (30g) with 300ml of water or milk in a shaker at any time of the day to increase your daily protein intake. Beef-XP can also be mixed into cereals, oatmeal, used in baking and many other recipes to add flavour and increase lactose-free protein.
Careful
Store in a cool, dry place, away from sunlight. Please do not exceed the recommended daily dose. Nutritional supplements should be combined with a healthy and balanced diet. Store the product out of reach of children. This product is not intended for children, pregnant or breastfeeding women. This product is not intended to diagnose, treat, cure or prevent any disease! Best before: see packaging. Manufactured by Applied Nutrition Limited, Trio, Acornfield Road, Knowsley, L33 7UG, UK. Distributed by SC NUTRILAND SPORT SRL Linia Mica 531, Puchenii Mosneni, Prahova, 107492, Romania.
