There is no ideal supplement for everyone because not all of us have the same characteristics or the same goals. Thinking of you, we help you choose your ideal Pre workout powders.
Understanding supplements is already a complex issue. If, to this, we must add the number of types, variations, and combinations that exist according to your objective, the questions do not stop arising: More proteins? Fewer carbohydrates? Sequential? Which is the best? It is difficult to answer; choosing your ideal supplement from this wide variety will depend on your particular situation. There are no better or worse supplements; we are the ones who can choose right or wrong. To help you a little in this complicated task, we have made an explanation and comparison of the products that you can find in the market, focusing on two aspects: percentages and type of nutrients in their composition. Depending on how they are combined, the supplement will be more suitable for one objective or another.
Percentage of Nutrients
The so-called “protein shakes” are made up of nutrients that are hydrolyzed and ready to dissolve, ingest, and be assimilated. The normal thing is that its composition includes the three basic nutrients: proteins, carbohydrates, and fats. The type of sport and when to take it will determine the choice of supplement.
We already know that proteins have a plastic function; that is, they replace tissues damaged by exercise, such as muscle mass in strength training or by excessive loads, as happens in runners. Carbohydrates have an energetic function. They replace the glycogen deposits eliminated in muscle contractions, especially in endurance sports. Therefore, according to this metabolic principle, supplements with more carbohydrates are indicated for high energy expenditure and those high in protein for sports with great muscle wasting, especially those of strength.
Throughout the day, we have more demand for one nutrient than another, also depending on the time we do our training session. Finally, we must take into account the way to coordinate it with our diet to have an adequate flow of nutrients throughout the day. After our training session, we need a good dose of carbohydrates since they are responsible for recovering, re-establishing the energy reserves of glycogen. However, before going to sleep, we need a supply of proteins and amino acids for the regeneration phase that happens during sleep.
During the day, we can also have a shake that complements our diet, especially between meals at times when we need a fast and easy to assimilate meal, like mid-morning. In these cases, a protein hydrolysate with a food rich in carbohydrates such as fruit or yogurt is a perfect combination. Still, there are also shakes called “meal replacements” in which nutrients, vitamins, and minerals are combined for a nutritionally correct intake. Although more designed for routes or sports events, they also serve perfectly as a substitute for a meal in our daily lives.
Does High Carbohydrate Shake Make You Fat?
Any macronutrient provides energy; therefore, what makes you “fat” is the amount ingested. Active people who exercise need carbohydrates, as it is their main source of energy before exercise.
Hydrolyzed carbohydrates and proteins have a composition that mainly favors recovery. They are a contribution of nutrients for after exercise, quick and easy to assimilate, which replenish energy reserves, promote rapid, short-term recovery and allow the next session to resume from a much more favorable situation. In the medium and long term, performance improves, and we will be able to burn more calories, consuming part of the stored reserve fat. Therefore, contrary to popular belief, consuming carbohydrates after exercise will promote fast weight loss while improving performance. If we do not eat these carbohydrates, we do not have energy, our performance decreases, and we enter an alarm phase,
Types of Nutrients
Not all carbohydrates and proteins are the same, and of course, they do not have the same hormonal and metabolic response once ingested. Depending on its composition and structure, the rate of assimilation varies, a determining issue. We must consider whether we need nutrients immediately or gradually.
In carbohydrates, the determining factor is the glycemic index. For immediate energy demands, we need a high glycemic index, that is, simple carbohydrates that reach the muscle quickly. For the rest of the day, we are interested in foods with a low glycemic index, in which glucose is metabolized slowly and is properly assimilated without excess that ends up forming fat.
In proteins, we must take into account the biological value, which refers to the proportion and assimilation of their amino acids. There are hydrolysates on the market with proteins from different sources, such as soy, eggs, or whey. In addition to quality, it is important to consider the speed of assimilation. As with carbohydrates, for correct assimilation, a progressive supply of amino acids is a better option. Our body cannot assimilate large amounts of proteins in a single intake; for this reason, it is important to administer the recommended daily amount in several meals throughout the day. In this sense, many supplements include formulas where, to the detriment of the quality of the proteins, they bet on a sequential action in their assimilation.
Downsizefitness is an independent company that tests supplements and provides highly reliable information.