http___www.trcanje.rs_ishrana_proteini-surutka-whey__1.xml
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Whey protein is one of the most useful types of protein for muscle building. Protein is essential for your body to build and repair muscles, and to make hormones. If your body is lacking protein, you will find it difficult to build muscles even if you're doing a lot of exercise. Whey protein is a great option to supplement your protein needs when you're trying to bulk up. Why Protein is Important Protein is a normal part of your diet. Foods that are rich in protein include meat, eggs, milk and fish. Your diet should already include enough protein for a normal person. However, if you're trying to build muscles you will also need to increase your protein intake. Once you have built your muscles you will need to continue consuming plenty of protein to sustain them. The natural sources of protein including meat also contain fat, which can be damaging to your body. Cheaper Sources of Protein There are additional sources of protein that you can use to bulk up. The easiest include protein shakes and supplements. There are a number of different types of protein shakes, and one of the best is whey protein. Whey protein is a natural source of protein which is a byproduct of cheese production. When milk is turned into cheese, the whey is filtered out. This leaves a very high quality protein. When this is taken it can dramatically speed up the process of building muscles. Large Dosage Protein supplements contain huge amounts of protein in each serving. This makes it very easy to dramatically increase your protein intake without needing to eat huge amounts of food. The protein inside whey powder is very high quality. It contains all of the amino acids that you require, including the essential and non-essential amino acids. Because of this it is a very good source of protein to help build muscles. Easy to Take Trying to eat enough protein in your natural diet can be difficult. Protein supplements make it much easier. Whey protein powders can be mixed with milk and juice to create tasty drinks. Protein supplements can also be taken as tablets. Easy to Digest Whey protein has a very high biological value, the highest of all types of proteins in fact. The high value makes it easier for your body to digest and absorb the protein. Whey protein is one of the most efficient types of supplements that can be used to build muscles quickly. Whey Protein Supports the Immune System Whey protein is also very useful because it gives your immune system a boost. Lifting weight can cause damage to your body. Whey protein will boost your immune system, which can fix any tears in your muscles. Whey also has useful antioxidant properties which can actually slow down the aging process.
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Koliko je surutke potrebno popiti da bi se unela značajna količina svih korisnih minerala i proteina? Da li surutka može popraviti preformanse trkača? Često pravim mladi sir koji jedem i odličan je izvor proteina. Da li je surutka koja ostaje iza tog sira stvar koja može pomoći? Surutka u prahu za trkače Odgovor: Surutka u prahu se može koristiti prilikom treninga dizanja tegova i teškog fizičkog napora. Konzumira se od 20-40 g dnevno. Dva puta dnevno, najbolje posle treninga i pre spavanja. Priprema se tako sto se u vodu, nešto manje od pola litre (najbolje da pripremate u šejkeru) razmuti 20 g surutke u prahu. Ne treba je previše piti jer teško pada na želudac ukoliko se konzumira sa mlekom, zato je razmutite sa vodom. Ako je u pitanju tečna surutka, dovoljno je unositi dve čaše dnevno. Naravno da surutka može da pomogne. Vi bi više trebali da koristite dekstrozu, nego surutku, ali najbolje bi bilo da kombinujete i jedno i drugo. U kombinaciji dekstroze i surutke dobijate na snazi. A upotrebom dekstroze dobijate na energiji i brzini. Protein iz mesa, ribe ili surutke? Znam da se Whey protein dobija od surutke i da je to dodatak ishrani. Protein gradi mišić, ali da li je bolje unositi protein iz mesa, ribe ili kroz surutku? U 100 g pilećeg belog mesa ima oko 20 g proteina, da li je bolje da pojedem to meso ili da pijem protein u prahu (1 merica ima oko 23 g proteina)? Koliko znam, telo ne može da “preradi” više od 50 grama proteina odjednom. Odgovor: Whey proteini služe za oporavak mišića posle treninga. Whey pored toga što sadrži surutku, obogaćen je raznim mineralima i vitaminima i ima u sebi sadržaj bogat aminokiselinama kao sto su: BCAA, koja služi za igradnju mišićne mase i oporavak. Whey može biti obogaćen i kreatinom i glutaminom, pa je jasno zašto je Whey jedan od vodećih proteina u svetu. Suplement je dodatak ishrani i nikad nećeš moći da pojedeš, odnosno, da uneseš hranom u tolikoj meri koliko ima u Whey proteina i drugih vitamina, minerala. Na primer kad popiješ 5 g kreatina to je isto kao da si pojeo 10 šnicli. Ovo jeste činjenica, ali nemoj misliti da podržavam suplementaciju, jer sve se dobija neprirodnim putem u fabrikama i laboratorijama.