Протеинът е една от най-добрите и безопасни добавки, която може да приемате, но трябва да сте сигурни, че сте се спрели на висококачествен продукт. Пазарът предлага стотици опции, измежду които има разнообразие от източници на протеин в продукта, както и различно количество белтък на порция. В тази статия ще представим предимствата и недостатъците на веган и на суроватъчния протеин, но преди това ще обясним какво е нужно на една такава добавка, за да бъде тя висококачествена.
Четири са основните и най-важни неща, които трябва да следим:
- колко грама белтъчини има
- усвояемост на протеина (т.е. Може ли тялото ви да го разгради? )
- съдържание на аминокиселини (т.е. Какво всъщност съдържа този протеин? )
- ефективност на аминокиселините (т.е. Ще може ли тялото ви да използва тези аминокиселини по начина, по който искате? )
Всеки източник на протеин има различно съдържание на аминокиселини – те определят дали продуктът ще ви помогне да покачите мускулна маса, да свалите килограми, да се възстановите… или просто добавяте калории към вашия хранителен режим.
Суроватъчен протеин
Този протеин се получава от млякото. При процеса на приготвяне на сирене с помощта на ензими се отделя извара от суроватката. Суроватката е течната част, която впоследствие преминава през други обработки, за да се превърне в протеин на прах. Освен това тя е пълноценен източник на аминокиселини, има ниско съдържание на калории и високо на белтъчини. Заради това суроватъчният протеин помага за загубата на мазнини и за по-бързото възстановяване. Недостатъкът при него е свързан с лактозната непоносимост при някои хора. Проучвания показват, че в днешно време над 60% от населението има такава непоносимост и консумирането на продукти, съдържащи мляко, може да доведе до здравословни проблеми. Ако и вие сте от тази група хора, избирайте суроватъчен протеин изолат – освен че има 90% чисти белтъчини, съдържанието на лактоза в него е по-малко от 1 грам.
Веган протеин
При веган диетата хората изключват млечните продукти, месото и яйцата и обикновено трудно намират храни, които са чист протеин. Това е така, защото повечето растителни източници на белтъчини имат високо съдържание и на други макронутриенти. Например продукти като киноа освен протеин имат и въглехидрати, а ядките включват в себе си много мазнини. Един недостатък на веган протеините е, че при тях липсват много от необходимите аминокиселини. Оризовият протеин е най-често срещаният продукт на пазара, но той далеч не е пълноценен протеин (а може да причини и проблеми със стомаха). При него липсва левцина (част от BCAA), който има важна роля за задвижването на синтеза на протеин в мускулите. Съответно оризовият протеин няма да бъде ефективен, ако искате да покачите мускулна маса или да се възстановите от тежка тренировка. Изключение правят протеинът от чиа, соевият, конопеният и граховият протеин – те съдържат всички необходими аминокиселини, а конкретно при граховия – аминокиселините са много подобни на тези при суроватъчния.
Кой е по-добрият вариант за покачване на мускулна маса?
Белтъчините са макронутриент от съществено значение не само за физиката ви, но и за здравословното състояние на кожата, косата, ноктите -ето защо допълването на хранителния режим с протеин на прах е често срещана практика. При покачването на мускулна маса не е важно от какъв източник идва протеинът, а какво се съдържа в него – тъй като той се разпада на аминокиселини и точно те подпомагат растежа на мускулите. И суроватъчният, и веган протеинът могат да ви бъдат от полза, стига те да съдържат есенциалните аминокиселини, които тялото ви така или иначе не може да произведе само.
Независимо какъв протеин избирате да приемате, бъдете сигурни, че той не съдържа малтодекстрин, ацесулфам калий (E950), сукралоза (Е955) или аспартам. Тези добавени вещества са законно одобрени, но всички те са свързани с краткосрочни или дългосрочни проблеми със здравето.
В сайта на fightshop.bg има голямо разнообразие от протеини на прах за нуждите на всеки, а към вашата поръчка може да добавите и протеинов бар за „сладко възстановяване” след тренировка.
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