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High-protein meals - how to compose them?

 


The role of proteins in strength and endurance training

Physically active people who perform strength and endurance training, as a rule, tend to increase muscle mass. In order to be able to achieve their goal, they should ensure that the body receives the right amount of nutrients, taking into account that the demand for some of them increases with the increase in the intensity of exercise. 

One of the most important elements of the diet, the proper supply of which must be taken care of both during strength and endurance training, is undoubtedly protein. It is a component necessary to carry out muscle building processes, and its deficiencies can lead to the breakdown of muscle tissue.

How to take care of a large supply of protein in the diet?

Intense strength training, as well as endurance training, cause microdamage in the muscles that can lead to the breakdown of muscle mass. Microdamages can be easily rebuilt, but for this purpose, it is necessary to ensure an adequate level of daily protein supply. 

How much protein is ingested as well as how it is delivered is important. The optimal method is to eat this nutrient in five or six meals a day, no more than 40 grams per meal. Physically training people should take care of a properly balanced diet rich in protein. Their menu should include such products as:

  • meat
  • fish
  • eggs
  • milk and dairy products
  • peanuts
  • seeds
  • legumes

In a situation where the demand for protein exceeds the possibilities of its supply with food, it may be necessary to use dietary supplements supplementing protein.

Protein supplementation

Many people who train strength and endurance, who strive to build muscle mass, are not able to provide the right amount of protein with food. For this reason, the training plan should include the supplementation of this ingredient with sports nutrition. Today, there are many protein supplements available on the supplement market, which differ from each other in the content and source of protein, as well as by form and taste. 

Despite the increasing popularity of plant-based protein supplements, protein supplements based on animal proteins are still the most commonly used. These are mainly WPC, WPI and WPH supplements based on whey protein derived from cow's milk.

WPC

Whey Protein Concentrate, WPC for short, consists of 85% protein and 15% sugars, fats and flavours, which give it its good taste. This supplement is recommended to compensate for maintenance deficiencies and provide support in the process of building mass and regenerating muscles after exercise. Due to the long absorption time, WPC is not recommended in post-workout supplementation.

WPI

Whey Protein Isolate, WPI for short, is a supplement with 95% protein and only 5% fats and sugars, which results in its rapid absorption. Thanks to this property, the preparation can be used after training. Supplementation with the use of WPI allows you to accelerate the process of building muscle mass, also stimulates metabolism and improves the immune system.

WPH

Whey Protein Hydrolyzate, WPH for short, contains up to 100% protein, which makes it extremely easily digestible. Taking this supplement is associated with large insulin bursts, which allow you to speed up the process of recovering after exercise and make WPH supplements best used around training.

Gainers, which are preparations made from a combination of proteins and carbohydrates, are also very popular among people who train for strength and provide protein supplementation.

 

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