What protein is best and how much to eat?

Introduction

Choosing the right protein can be key to achieving your goals, whether it's muscle growth, recovery, or supplementing your daily protein intake. In this article, we'll go over the different types of protein based on their absorbability, help you understand which protein is best, and explain how much you should be getting each day. We will also look at supplements such as creatine and their benefits in combination with protein.

Content:

1. The best and worst types of protein according to absorbability
2. How to choose the right protein
3. How much protein should you consume per day?
4. Supplements: Creatine and other added substances
5. Conclusion and main findings

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1. The best and worst types of protein according to absorbability

When choosing a protein, an important factor is its absorbability, which determines how quickly and efficiently the body can use the received proteins. Whey protein is considered one of the best types due to its rapid absorption and complete spectrum of essential amino acids, which makes it ideal for rapid recovery after training. Conversely, soy protein has lower absorbability and is considered less suitable for those with higher protein requirements.

• Whey (whey protein) : Best absorbability, suitable for quick regeneration.
• Casein : It is absorbed more slowly, suitable for protein supplementation at night.
• Soy : Alternative for vegans, but lower absorbability and biological value.

2. How to choose the right protein

Choosing the right protein should depend on your goals. If you need quick recovery, whey protein is a good choice. Conversely, if you want protein slowly released during the night, casein is a better choice. You can also find protein combinations on the market with the addition of creatine and other substances that can improve performance, but it is important to focus on the quality and purity of the products.

3. How much protein should you consume per day?

The recommended daily amount of protein depends on your weight and goals. For ordinary athletes, the intake of 1.6 - 2.2 g of protein per kilogram of body weight is recommended. Highly active athletes and individuals with increased muscle growth goals may have higher requirements.

4. Supplements: Creatine and other added substances

Creatine is one of the most commonly added supplements in proteins. It helps increase strength and power, which can be useful for many during muscle-building workouts. When choosing a protein, also check other added substances. Some products contain sweeteners or additives that can affect quality and digestibility.

Conclusion and main findings

When choosing a protein, it is ideal to focus on absorbability, body needs and training goals. Whey protein is ideal for rapid recovery, while casein provides slow absorption. Soy is a suitable alternative for vegans, but it is less effective. When dosing, set a goal and adapt protein intake to needs. Supplements like creatine can boost your performance, but choose wisely.