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Everything you need to know about protein powders

Meeting the target of protein intake is an important factor in building muscle, and is also a major factor in weight loss processes.

Who should add protein powders to the menu and why is it important to adjust the type of powder to the appropriate need and timing?

All the details inside

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Tnuva, Walla!

Health in collaboration with Tnuva

Thursday, 10 June 2021, 08:00 Updated: 08:32

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An important factor in building muscle (Photo: ShutterStock)

When we think of protein powders, we usually get a picture of a professional athlete or a muscle trainer at the institute, but the truth is that there are others who consume protein powders for different purposes. Protein is the food source that contributes the most to satiety, so there are quite a few who use protein powders in weight loss processes. And of course older people or audiences who are required to consume high protein besides athletes can also use protein powders to meet the nutritional requirements.

Protein is one of the cornerstones of the body and is essential for building muscle and tissue. It is important to know that protein intake varies from person to person, so there is no uniform amount for everyone. Trainees, and especially strength trainers, usually know how much protein they need to consume per day in order to achieve effective muscle building, but for the general public this is a lesser known topic.

"Consumption of higher doses of protein is important in cases of tissue growth, for example in adolescent children and pregnancies, or in situations of destruction and construction, such as those who exercise and especially strength training to build muscle mass," explains Dr. Sean Portal, physiologist and clinical sports dietitian. Who was a partner in the development of GO protein powders, the athlete nutrition brand from Beit Tnuva. GO protein powders were developed in order to adapt the protein composition of the powder to the needs of the trainee and the appropriate timing. Satiety and suppresses hunger for longer compared to carbohydrates, which provide a short-lived illusion of satiety.

GO's new protein powders have been developed with the aim of adapting the protein composition of the powder to the needs of the trainee and the right timing (Photo: Design and branding Packaging: Ernesto and Matan)

Dr. Portal explains that the basic daily requirement of protein is 0.8 g / kg body weight in an inactive person and may reach 1.6-2.2 g / kg and even more in strength athletes, due to extensive muscle destruction during training, In addition, it is recommended that the protein intake be divided into 4-6 servings throughout the day, mainly around training and before bed, or after long fasting hours.

Indeed, one of the important and talked about factors in protein intake is the timing of consumption. "Similar to the different effect of carbohydrates with a different glycemic index on the rate of absorption and increase in blood glucose, it is common to refer to different proteins as fast proteins and slow proteins," explains Dr. Portal.

There are proteins that are absorbed quickly and are recommended for consumption close to training, such as whey protein (WHEY) and there are other proteins, such as casein protein (CASEIN), which are absorbed slowly and are recommended for consumption before bed or on a day without training. "According to studies, there appear to be differences in the absorption rates between different proteins," explains Dr. Portal. "Whey protein has high bioavailability, rapid absorption and richness in leucine, the amino acid, most essential for building muscle after a workout. Casein protein, on the other hand, has a slower absorption, but this figure contributes to slowing down the rate of muscle breakdown in long periods without eating, such as during sleep or on a low-calorie diet. "

Whether you exercise for hours at the institute and want to increase muscle mass, or want to increase Your protein intake for other reasons, you should consult a clinical dietitian or sports dietitian to adjust the best amounts and timing for you.

Available at GO.TNUVA.CO.IL and selected chains and stores

To the GO website >>

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