Protein är uppbyggt av aminosyror, som svarar för den viktiga uppgiften att bygga upp musklerna och stödja muskelåterhämtningen.
Du bör tillföra kroppen protein med jämna mellanrum varje dag för att den inte ska gå in i ett muskelnedbrytande, katabolt, tillstånd. Man kan uttrycka det så att kroppen ”äter” av musklerna för att få energi, samtidigt som kroppen lättare lägger på sig fett. På morgonen och efter att du tränat är aminosyrenivåerna i kroppen låga, och då är det särskilt viktigt att få i sig ”snabba” proteiner. Det diskuteras dock ifall även de långsamma proteinerna ger samma effekt. Det snabba proteinet ger trots allt mindre mättnadskänsla och är att föredra om man inte vill bli för mätt av proteindrinken.
Protein är en viktig nutrient och behöver intas dagligen. Detta ämne består utav essentiella och icke-essentiella aminosyror, vilket är byggstenarna för en frisk fysik. Protein spelar flera olika roller i kroppen, inkluderande följande:
– Reperation utav celler
– Byggnad och reperation utav muskler
– Är energigivande
– Kontrollerar flera viktiga processer i kroppen relaterade till metabolism.
För att öka intaget av protein kan man dricka så kallade proteindrinkar. Det finns dock en uppsjö pulver och det kan vara svårt att veta vad som är vad. Nedan följer förklaringar.
Vassleprotein
Vassleprotein är det proteinpulver som tas upp i kroppen snabbast. Vassleproteinpulver förekommer i några olika varianter:
– Koncentrat
– Isolat
– Hydrolysat/Isolat
Vassleisolat har genomgått en mycket mer filtrering och rening än vasslekoncentrat. Det blir då mer ”rent” än koncentratet. Procenten protein i ett pulver är högre om det är ett isolat än ett koncentrat. Dessutom så innehåller ett bra isolat betydligt mindre kolhydrater och fett, än vasslekoncentrat. Koncentrat innehåller också en större mängd denatuerat (delvis förstört) protein än isolatet.
Vassleprotein är att föredra i samband med träning och efter att man vaknat då det tas upp snabbt av kroppen.
Vi rekommenderar: Delta Nutrition – Supreme 100% whey
Kaseinprotein
Kasein är ett långsamt protein och har fördelen att det är ”tidsfördröjt”, vilket är önskvärt på dagen och framförallt innan läggdags! Kaseinprotein är pH känsligt och bildar därför en ”geléform” i magsäckens sura miljö. Detta gör att det tar mycket längre tid att bryta ned till aminosyror än ex. vassleprotein. Kasein är det protein som är mest förekommande i vanlig mjölk.
Att kasein har denna ”tidsfördröjda” effekt gör att det skapas en antikatabol effekt i kroppen när aminosyror tillförs musklerna i en jämnare ström och över en längre tid, detta skapar bättre förutsättningar för återhämtning och tillväxt.
En annan fördel med kaseinprotein är att mättnadskänslan ökar tack vare att kaseinet har en krämigare konsistens än vassleprotein.
Vi rekommenderar: Delta Nutrition – Supreme Casein 100
Sojaprotein
Sojaprotein har länge använts i olika kosttillskott, maträtter m.m
Dock är det inte förens de senare åren som forskning har visat att soja kan ha intressanta hälsomässiga fördelar, så intressanta att FDA i USA (USAs motsvarighet till Livsmedelsverket) har godkänt följande hälsopåstående: ”Kost som är låg på mättat fett och kolesterol och innehåller 25 gram med sojaprotein per dag, kan minska risken för hjärt-och kärlsjukdomar.”
Sojaprotein är ett bra alternativ för vegetarianer då produkten endast kommer från växtriket.
Vi rekommenderar: Star Nutrition – Soy-Pro
Äggprotein
Äggprotein innehåller en komplett aminosyreprofil med essentiella aminosyror, grenade aminosyror (även kallat BCAA) samt glutaminsyra.
Denna produkt passar även dem som är laktosintoleranta och vill kunna berika sin kost med ett högvärdigt protein!
Bakning med proteinpulver
Att baka med vanligt proteinpulver är inget att rekommendera. Då bör man använda sig av ett särskilt bakprotein som tål värme.
Vi rekommenderar: Pure Sport Nutrition – Pure BAKE
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