Protein is becoming increasingly popular, you could say it's a trend!
Even big brands now add it to, for example, drinking yoghurt or breakfast products.
But what does protein actually mean and what do you need it for?
Protein (also known as 'protein'), is made up of smaller units called amino acids. There are several 20 amino acids in your body and they play a role in all kinds of processes. Some of these amino acids your body can make itself, but for some you will have to get the 'ingredients' from your food. These are the so-called 'essential amino acids'.
One of the processes for which amino acids are important is muscle recovery. Because when you exercise intensively, muscles can get a bit damaged. This is because some of the existing muscle tissue is broken down to create new (and stronger) muscle tissue. The more vigorously you train, the more the muscles get damaged. Fortunately, your body can repair this itself. For this, you need amino acids: these are a kind of 'building blocks' for your muscles. You also need some carbohydrates to give your body enough energy to take the amino acids to the right place.
When you have a well-balanced diet, you usually get enough protein. But when you exercise a lot, it is smart to take in some extra protein so that your muscle tissue can be properly maintained. Depending on the sport, a person may need as much as 1.2 to 1.8 grams of protein per kilo of body weight per day (for example: 70kg x 1.2 = 84 grams per day). Exactly how much protein you need varies from person to person, and also depends on height and age. Fortunately, a normal diet already contains quite a bit of protein. This is because it is found in dairy products, meat and fish, among others.
If you exercise a lot, it can be difficult to fully meet your protein needs. In that case, it may be useful to use protein shakes. These are shakes based on water, milk or fruit juice to which you add a few scoops of protein powder. These protein powders not only come in different flavours (at FemmeGym they sell all kinds of flavours, from gingerbread to brownie), but also in different types. Which kind you need depends on the sport you practice.
For instance, there is whey protein: this is high-quality protein that is absorbed very quickly (usually within three quarters of an hour). This protein is therefore especially good for short workouts to use afterwards. For w
at longer workouts can
you can use protein based on soya, hemp or peas, for example. These are absorbed a bit slower (within 2/3 hours) and are therefore suitable to take before training. Then your body can immediately start using the amino acids while you are training. But be careful not to take it too shortly before your workout: this can cause a lumpy feeling in your stomach during training. There is also a third type of protein, which is absorbed very slowly: casein. This protein is absorbed for 6-8 hours and can therefore be taken the night before, for when you work out early in the morning.
To find out which protein works best for you, it's best to try one kind for a while. Especially if you exercise a lot and feel like you're not 'progressing' (or don't seem to be building any more muscle), protein is really recommended.
