You might have understood that establish adequate protein supplements for men intake is needed. But not all understand what are the types of proteins and when the right time to consume them.
Proteins are the chemical which formed from amino acids consisting of essential amino acids and non- essential amino acids. Essential amino acids are consisted of leucine, isoleucine, valine, lysine, threonine, tryptophan, methionine, histidine phenylalaninedan. Three of them, namely leucine, isoleucine, and valine is called as BCAA (Branched-Chain Amino Acids).
Essential amino acids cannot be manufactured by your body and therefore can only be obtained from food consumption. Source of food protein can be divided into two kinds, animal protein and vegetable protein. Both are having advantages and disadvantages. What are the benefits of proteins? Of course they will give you energy and strengthen your muscles.
Adults need about 1 gram of protein per kilogram of the body weight in each day. However, if you actively practice the load, it needs to rise up to 2-3 grams of protein per kilogram of your body weight.
The International Olympic Committee recommends about 1.2-1.4 grams of protein each kilogram of body weight. As for the power and strength athlete is suggested to have 1.4 to 1.7 grams of protein per kilogram of body weight.
Dr. Lonnie Lowery, an exercise physiologist and former athletes of bodybuilding does not see a problem with eating too much protein for the athletes. I think there is a real benefit from eating more protein than 3 grams per kilogram of body weight. As long as within reasonable limits, you can still have the benefit,” said Lowery.
Best Time to Consume Protein Supplements for Men
Eating protein may be done before or after exercise, or both. It also can be consumed in the time sequence. For example, you can consume protein 30-60 minutes before exercise so that the body has enough fuel during exercise. Then you need to eat immediately again after training to maximize recovery.
Are there any Side Effects of Protein Supplements for Men?
“It used to be believed that excess protein can give stress on the kidneys or liver. But this has never been shown in healthy people and only occurs in those who have previously experienced renal impairment, “said Anita Bean author of The Complete Guide to Sports Nutrition.
However, the potential for dehydration will increase if you continue to consume protein. Therefore, it is recommended to always drink a few glasses of water before, during, and after exercise. Other than that, the protein supplements for men will not hurt you.