Steps to follow to choose a good protein
When it comes to increasing muscle, proteins are very important for this is this article that will help you know how to choose a good protein. Given that proteins provide only 4 calories per gram, like carbohydrates, while fats provide 9 calories per gram, often, the only diet based on products such as lean meat, fish, poultry corral and dairy products (not to mention fruits, vegetables, cereals, etc.), are not enough to cover the daily needs to achieve a correct progression. This has allowed the manufacture of products that are able to supplement the requirements of the diet, without exceeding the established caloric limit; they are the well-known protein supplements.
The proteins supplements of animal origin are mainly those derived from milk, casein and milk protein ), egg protein or albumin and beef protein. Its biological value is superior to that of vegetable proteins as we have already seen.
Proteins from milk
Most of the protein supplements that are consumed are derived from milk. Whole milk is made up of 87% water and only 13% solid compounds. If we analyzed the composition of that 13%, we would have:
- 27% protein
- 27% lactose
- 30% fat
And within that 27% protein, we have:
- 20% serum
- 80% casein
In terms of weight, there is less than 1 gram of whey per 100 grams of whole milk, which is why whey is a cheap supplement to make.
This type of products normally start from a mixture of 80% casein and 20% whey protein. The benefits of this mixture are similar to those of casein, with the particularity that they also contain a part of whey. They are products with a thick texture similar to a yogurt, making their absorption are slow and sustained, so it is ideal to take it before sleep or as a substitute for a meal during the day.