If you're wondering whether it's a good idea to take protein supplements because you've started your journey in physical training, we'll tell you everything you need to know!
During regular exercise, your body undergoes increased muscle wear and tear. Proteins, being essential macronutrients, play a pivotal role in repairing tissues damaged during physical activity, boosting performance, and mitigating fatigue. Consuming the necessary protein for your body to recover is essential to achieving the desired results with your training.
Do you want to know if it is good to take protein supplements? In this article, we will explain how proteins contribute to achieving your training goals and whether it is beneficial to take powder protein supplements, like Alejandro Chaban’s protein.
What are Proteins, and What Do They Do For My Body?
Proteins are complex molecules comprised of chains of essential amino acids, and they fulfill numerous vital roles in maintaining the structure, function, and regulation of organs and tissues within our body. Natural sources of protein include meat, eggs, fish, legumes, and dairy products.
Protein intake can also be increased through protein powder supplements, like Alejandro Chaban’s protein. High-performance athletes and individuals engaged in regular training often turn to these supplements to increase strength, muscle mass, and expedite post-exercise recovery.
According to a study published in the Latin American Archives of Nutrition, the average increase in muscle mass when consuming protein after exercise is 30 mg/kg per day. For this reason, consuming the necessary amount of protein daily is essential to achieve the desired results.
What Supplements and Proteins Can I Consume?
Here are some common proteins that are consumed in the form of supplements, along with the benefits each one provides:
- Bovine colostrum: improves the body's recovery capacity, increases lean mass, and enhances anaerobic power.
- Creatine: increases energy for improved performance during high-intensity training and promotes muscle recovery.
- Whey protein: contributes to gaining lean mass and increasing leucine levels. This is the main ingredient of Alejandro Chaban’s protein.
- Casein: has been shown to significantly reduce muscle fatigue before and after training.
- Soy protein: in an article published in the SciELO repository for health sciences, it was proven that one shake of this supplement after training significantly increased body mass and lean mass among the study subjects.
- Leucine: an amino acid that helps prevent muscle fatigue, promotes muscle growth, and reduces body fat.
Where Can I Get These Extra Proteins?
You can find the proteins you need in various presentations that facilitate consuming your protein requirements. At Yes You Can, you can find these proteins in:
- Protein shakes: these are powdered supplements that provide the necessary protein without adding sugar and gluten. They are nutritious and have a delicious flavor that allows you to use them in various preparations, such as cold or hot desserts.
- Protein bars: ideal for those leading an active life that demands constant energy. Protein bars provide 10 grams of protein that can be consumed anytime, anywhere.
When Should I Consume Protein Supplements?
The specific timing and method of supplement consumption may vary depending on the product's presentation and instructions. However, in most cases, you can typically consume them in the following ways:
- Before and after training
- As a healthy snack between meals
- As part of a balanced and healthy breakfast
Benefits of Protein and Supplement Consumption
Reaching the correct levels of protein consumption will help you achieve your training goals, in addition to contributing to your overall health, through the following benefits:
- Increased muscle mass: the amino acids provided by protein supplements promote muscle growth.
- Increased strength: protein consumption assists in increasing muscle strength. Greater muscle strength means the ability to lift heavier weights and perform more intense exercises.
- Increased energy: in addition to increased strength, protein and supplements can also give you an energy boost, enabling you to carry out your daily routines.
- Faster recovery: since proteins are vital for our body's tissues, consuming them after exercise helps our muscles repair and rebuild more quickly.
- Reduced muscle soreness after training: faster recovery contributes to less muscle soreness after training, reducing limb stiffness.
- Reduced body fat: by promoting the creation of lean muscle mass, protein consumption also helps increase fat loss.
- Appetite control: protein and supplements often have an appetite-suppressing effect, helping you control your appetite and consume only the necessary calories.
Recommended Protein Intake
According to the International Society of Sports Nutrition, the recommended protein intake for healthy individuals who exercise is:
- 1.4 to 2.0 grams per kilogram of body weight per day.
- For those performing endurance exercises, they should consume the lower end of this range.
- Those engaging in intermittent exercise should consume an intermediate-range.
- Those training with strength exercises should consume the higher end of this range.
So, is it good to take protein supplements? Yes. A protein supplement can help you ingest the daily amount of protein you need more easily since its usual presentation is a shake, making it practical to prepare and transport.
In Which Cases is it Not Advisable to Consume Protein Supplements?
Protein supplements generally have no adverse effects in healthy individuals. Nevertheless, it is always advisable to consult with your doctor or a registered nutritionist to optimize the advantages of your training and supplementation regimen.
Besides, increased protein in the body, whether through food or supplements, leads to increased testosterone and generates other processes in the body that may not be ideal for people with certain health issues, such as:
- Osteoporosis: individuals prone to bone diseases like osteoporosis should avoid consuming excess protein because it generates an excess of ammonia that, to be neutralized, uses the body's calcium phosphate, leading to a risk of decalcification.
- Liver or kidney problems: consuming an excessive amount of protein may elevate the risk of kidney failure in individuals with pre-existing kidney issues. Furthermore, the body needs to eliminate excess proteins, and this disruption in the metabolism process can be toxic to the liver and lead to kidney stones.
- Acne, impotence, water retention, or baldness: due to the increase in testosterone, individuals who suffer from these conditions may exacerbate their effects by increasing their protein consumption.
- Lactose intolerance: some protein supplements have high doses of whey, which can trigger gastrointestinal discomfort in individuals with lactose allergies or intolerance.
Remember that an excess of protein (35% of total daily calories, according to CNN) can also cause discomfort such as nausea, cramps, headaches, fatigue, bloating, and dehydration. If you have any underlying health conditions, it's crucial to consult with your physician before incorporating any supplements into your diet.
Consuming the appropriate amount of protein is crucial for your body to recover after an intense exercise routine. High-performance athletes and people who train regularly may require higher doses of protein than what is provided by a balanced and healthy diet. For these extra requirements, Alejandro Chaban's protein shakes and bars are available for sale on the Yes You Can website! Discover all the options we have for you.