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Protein supplement - a must of every athlete. I highly recommend people who are physically active, which particularly need to ensure adequate intakes of protein in the diet. Nothing, however, preclude that from time to time reached when the conditioner is also a person not a workout. As for the dosage, the number of portions depend on individual caloric balance and protein requirements. Athletes usually suggest 2 portions per day, for example. Before a workout and after a workout. You can also slightly modify the plan and eat one portion in the morning just after waking up, and the other after a workout. To prepare one portion need 1 scoop (32g) of powder and approximately 200-300 ml of liquid (water or skim milk). Mix and we are ready to eat a portion of balanced protein.
Whey proteins (proteins from micro-filtration of cow's milk) are approx. 20% of milk protein. They are characterized by a biologically active ingredients, particularly exogenous amino acids (BCAA and lysine and EAA), also beta-lactoglobulin (36%), alpha-lactalbumin (20%), immunoglobulin (10%). They store retinol and iron in cells, stimulate the level of the bacterial flora. The use of whey protein supplements is recommended in almost all sports, mainly representatives of power sports and bodybuilders as a dietary supplement of high quality protein, especially pre- and post-workout. Available in the form of pure concentrates, hydrolysates and isolates as well as a component of nutrients (protein bars, carbohydrate-protein meal type MRP).
Dosage: according to individual needs, typically 30-90 grams per day.
Aminogen is a complex of digestive enzymes activating natural digestion of proteins, resulting in better bioavailability of amino acids. It is derived from ascomycetes fungi (Aspergillus niger and Aspergillus oryzae), a patented blend of digestive proteases. It was concluded in a scientific study that the addition of aminogen (approx. 5 mg / portion) to a portion of the whey protein (WPC 50) increases the bioavailability of certain amino acids. According to the patent owner, it may increase the absorption of up to 100%.
Aminogen part of the protein supplements, carbohydrate-protein and nutritional products.
Dosage: The optimal dose per 1 g of protein is 50-100 mg of enzyme
BCAA are three essential amino acids having a side branched aliphatic chain (isoleucine, leucine, and valine) and a similar course of metabolic processes, occurring in the muscle tissue. In its natural form, they are found in high-protein animal foods (i.e. beef, milk proteins). BCAA have the anti-catabolic and anabolic potential. They support energy carriers during the energy crisis and affect the functioning of the nervous system (eliminate stress, reduce fatigue), hormone activity and kinases, which are responsible for the metabolism of proteins. In the sports supplementation they are used as supporting elements of exercise capacity (strength and endurance) and post-workout recovery; also as anti-catabolic and catalyst of anabolic changes. Taking BCAA after exercise almost immediately restores the levels of these amino acids in the blood (excluding liver) and supplies the muscle tissue. Leucine activates of mTOR kinases (starting anabolism of muscle proteins) and has the intensified effect with insulin, which acts on the PI3-kinase and protein kinase B. Branched amino acids chain BCAA, willingly used by strength, strength-endurance and endurance athletes, they are available in the form of single-component supplements, and advanced amino acid supplements, creatine, pre- and post- training stacks, and isotonic drinks.
Dosage: usually 1-2 grams of BCAA per 10 kg of body weight per day. Mainly before and after training.