After weight training for fitness enthusiasts, they often supplement high-protein powder to repair and rebuild damaged muscles and promote muscle growth. High protein powders are divided into whey protein, casein separated from cow milk, or yellow bean protein derived from yellow beans, and even rice protein separated from white rice. Xu Huiyu, director of the Food Nutrition Center of Dong's Foundation, said that high-protein powder is a protein product, but some products will add sugar and other carbohydrates to increase the flavor or avoid high-protein powder blocks affecting the taste.
Replenishing high protein powder may cause acne. Skin doctor Zhao Zhaoming said that the proportion of ingredients of each high-protein powder product is different. In addition to protein, there may be fat, carbohydrates, etc. When the sugar ratio in carbohydrates is higher, the first type of inflammas growth factor will increase after supplementation, which can easily cause the skin oil to increase and acne. It is reminded that when supplementing high-protein powder, you should pay attention to the product's sugar content not too high. It is best to choose low-sugar or sugar-free products. When "fitness acne" occurs, if the symptoms are mild, you can stop replenishing or switch to other low-sugar and sugar-free products. If the symptoms are severe, you still need to treat them to prevent the condition from becoming malignant.
The following are three common myths for supplementing high protein powders, and professional nutritionists will solve their problems.
1. Can you increase muscle growth after exercise just by replenishing high protein powder?Answer: Only by combining it with sufficient training can you gain muscle growth effect, and only aerobic exercise will be ineffective.
Su Xiuqing, director of the Nutrition Department of the Hospital Affiliated to Taipei Medical University, said that only by doing a weight training with a sufficient portion can it be effective if you add high protein powder. "The process of weight training and muscle growth is to destroy the muscles first, causing muscle damage, and then supplement high protein quality to promote muscle repair and reconstruction." Muscles need to achieve a certain amount of damage, and supplementing high protein powder is meaningful. If you only have aerobic exercises such as brisk walking and running, supplementing high protein powder will have no effect on growing muscles.
Su Xiuqing explained that aerobic exercises such as brisk walking mainly consume heat. You can add water after exercise, and only weight training requires high protein quality. She said that weight training should be designed by professional coaches. Each exercise time is one hour, and five to six training exercises are performed for different muscle groups. Each exercise requires 12 to 15 times, and repeated cycles three times, three days a week, and is performed in a one-day training and one-day rest mode.
Zhang Slan, a nutritionist at Neihu Guotai Clinic, said that after weight training, Xinchen is fast and consumes a lot of energy. In addition to supplementing high-protein powder, he should combine and get a portion of sugar, such as a slice of toast and a three-fingered sweet potato, which can allow high-protein powder to fully act in muscle reconstruction.
Zhang Slan said that fitness workers are often seen in clinics who accidentally supplement high protein powder. Some people worry that eating food will make you fat after exercise. Instead of eating high-protein powder immediately, they can supplement it when they are not exercising and cannot achieve muscle building effects; some people supplement it to promote muscle growth. Incorrect replenishment time and portion size may cause damage to the kidney function.
Cai Kunrong, a nutritionist at the Munon Hospital, suggested that protein powder should be finished 30 minutes after exercise. This is because the body is at the time of adding muscles. At this time, protein is most efficient, absorbed more, and muscles grow faster.
2. Can elderly people lose muscle mass? Can high protein powder be supplemented?Answer: You can ask the nutritionist to supplement it properly, but it is best to obtain protein from natural foods.
Taiwan has entered a highly aged society. Many people with long-term long-term muscle mass loss and often suffer from sarcopenia. Can you directly supplement high protein powder to increase muscle mass? Zhang Slan said that elderly people may not be able to chew meat due to poor teeth or eat small amounts of food, resulting in muscle loss and insufficient muscle strength. They can consult a nutritionist to increase protein extraction by supplementing high protein powder, but it is still recommended that the best protein is obtained from general foods.
Xu Huiyu said that body new chewing, hair and nail growth all require protein. It does not oppose high-protein powder supplementation, but consult the nutrients first and pay attention to the sugar contained in high-protein powder to prevent excessive intake and increase internal heat and fat production.
Su Xiuqing reminds that for older people, eating protein will increase muscles. If you do not work on weight or have heavy training, eating high protein powder will not increase muscle strength.
3. High protein powder is very nutritious and can replace protein foods?Answer: Protein supplementation must rely on multiple diets, with prototype foods first.
Xu Huiyu said that although high protein powder has high protein content, it cannot be regarded as the main source of protein. Foods containing protein, such as beans, fish, eggs, and meat, also contain the nutrients needed by other humans. For example, red meat contains mineral iron, vitamin B12, etc., and seafood contains trace element irritants, etc. These are not available in high-protein powder, and the protein structure and amino acid ratio of each food are also different. Therefore, protein supplementation requires diversified diets.
If fitness workers want to replenish protein, it is recommended to first extract prototype foods, such as chicken brisket, chicken eggs, eggs, protein, dried beans, etc. High protein powder can only be replaced occasionally and cannot be the only source, and other foods are ignored.
