Because two hours after exercise, our muscles are in a state of re-accelerating synthesis. At this time, you can supplement a lot of protein. Relative to daily physical needs. After training, the body needs carbohydrates and proteins that are easy to digest and have less impurities. So, which type of protein powder will be easier to absorb after training?
Whey protein powder has been purified and refined, and the amino acid ratio it contains is closer to what the human body needs. Compared with other high-protein foods (such as meat, eggs, beans), whey protein powder contains less fat and dietary fiber. What's more important are protein amino acids that can be digested quickly. This is very helpful for improving fitness efficiency, especially after exercise, the muscles need protein.
The following are the scores for the utilization and absorption rates of various proteins (PDCAAS)
The PDCAAS score reflects protein utilization and digestibility, which is based on the needs of the human body and more accurately reflects the nutritional value of protein to the human body.
There are many indicators to evaluate the nutritional value of protein. PDCAAS (Protein Digestibility Corrected Amino Acid Score, officially announced and recommended by expert committees of the Food and Agriculture Organization of the United Nations and the World Health Organization) is one of them. It has a perfect score. is 1 (i.e. 100%). It emphasizes both amino acid score and digestibility. A score of 1 indicates that the protein is a high-quality protein that can basically be absorbed and utilized by the human body. In addition to these, you must also consider whether protein-rich foods contain nutrients that are harmful to human health, such as cholesterol and fat.
Whey Protein PDCAAThe S score is as high as 1.14, which is also due to the healthy ingredients.
From the above, you can understand the value of various types of protein. Regular supplementation of these foods will be of great help to your muscle gain. Of course, don’t overdo it. Please click on the “Protein Calculator” to know the safe range of your daily protein intake.
References:
1 FAO/WHO. Protein quality evaluation. FAO food and nutrition paper No. 51. Rome: Food and Agriculture Organizations of the United Nations
2 FAO/WHO/UNU. Energy and protein requirements. In:WHO Tech Rept Ser 724. Geneva:World Health Organization,1985
3. Ge Keyou. Dietary and nutritional status of the Chinese population in the 1990s (1992 National Nutrition Survey). Beijing: People's Medical Publishing House, 1996.89