Protein has always been associated with the health and fitness industry. Almost every athlete, bodybuilder, and fitness enthusiast takes protein every day to build muscles and be healthier.
Are you an endurance athlete and looking for a suitable protein? Then you may buy whey or milk-based supplements and try this protein for its benefits.
If you get suggestions from your peers about the best protein for athletes to choose from, listen to them before making a purchase but don’t follow them blindly. This post outlines the different types of protein you can try so you choose the right option suited to your needs. Here we talk about the guidelines for how much you need protein for endurance athletes.
Here are the protein options:
This protein has become one of the most famous sources of protein. It is a by-product of the cheese formation process. Try this protein if you want your body to absorb and digest it quickly.
Following are the three categories of whey protein:
- Protein concentrate
- Whey protein isolate
- Protein hydrolysate
Whey protein consists of a considerable amount of the branched-chain amino acid (BCAA) Leucine. Among the 3 BCAAs (Leucine, Isoleucine, and Valine), Leucine is the critical BCAA responsible for protein synthesis stimulation.
Protein synthesis is crucial for muscle growth and repair. It boosts your performance as an athlete and helps you to recover quickly. Protein synthesis needs to surpass the muscle breakdown that you undergo during physical exercise.
2. Milk Protein
Milk protein reduces metabolic risk issues such as – mild hyperglycemia, dyslipidemia, and hypertension. In addition, this kind of protein helps you change body composition by growing lean muscle and reducing body fat.
The milk protein contains BCAAs that help you in boosting muscle protein synthesis. You can find milk protein in several protein powders.
3. Calcium Caseinate
IGF-1(Insulin-like growth factor) is a naturally materializing hormone in your body that promotes muscle growth. It starts its production at birth.
Calcium Caseinate helps your body in boosting IGF-1 that supports lean muscles. Try this protein if you want to sport lean muscles. You can find the component in many protein powders.
You Need Much More Than Protein
Besides protein, you also need to restore muscle glycogen. It is the reservoir of carbohydrates stored in different levels and muscles. Thus, the critical macronutrient you need for recovery is carbohydrate.
Amino acids and the building blocks of protein are essential for health recovery. However, it is a misconception that your body needs only protein for recovery. Consume 15 to 30% of calories from protein for every snack or meal.
Even if you prepare any snack or meal and smoothie, it will adequately energize your body with the perfect macronutrient percentages.
Just choose a protein powder and use it as a solution for post-workout recovery. You get the desired amount of fitness if it is a well-balanced fuel source with protein, fat, and carbohydrate.
Protein intake can always help you to improve your health and grow as an endurance athlete. Protein for endurance athletes work not only before workout, but also after post recovery.
Now you know the different types of protein you can consume with their health benefits, making the right choice. Keep the discussed points in mind when shopping to pick the product that works the best for your health.
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Melissa Weimer is a nutrition expert who has helped thousands of people to create a healthy diet for weight loss and to maintain a good health.