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What should be the daily portion of a protein supplement ? We dispel doubts!
There are many different "schools" associated with the use of high-protein products. There are as many opinions as there are people and the lack of a clear answer leaves beginners and inexperienced trainees with a sense of uncertainty. What should be the daily portion of a protein supplement to provide optimal support for the daily diet?
What should be the daily portion of a protein supplement for athletes?
The daily serving of protein supplement is actually determined by the current diet, and to be precise, the number of calories consumed and the daily distribution of the macronutrients. This, in turn, is closely dependent on a number of factors - the current goal, weight, type of physical activity or sport, the number of calories burned during training, and above all, individual needs. How much protein should an average person who performs a recreational physical activity at an average level of intensity supply?
- Women: 1,4 – 1,6 g/kg of bodyweight
- Meni: 1,6 – 2 g/kg of bodyweight
These values are, of course, arbitrary and averaged, and everyone should approach the issue very individually. Protein is an essential macro component for muscle growth and preservation. In addition, it has a valuable effect on maintaining healthy bone condition. The main sources in the daily diet are meat, fish, milk and its products, dairy products, nuts, eggs, legumes and seafood.
The use of a protein supplement should be considered as a form of addition to a well-balanced diet. Diversified nutrition is the key to a muscular and athletic body, and high-protein products are a convenient way to enrich the diet with complete protein from a variety of sources - from whey, egg and beef proteins to soy and other plant sources.
What should be the daily portion of such dietary supplement? It depends on the manufacturer and the raw materials used. In most cases, the size of a single portion ranges from 30 to 35 g of powder, which can have a different protein content - this depends on the form of the protein present and its source. The number of portions to be consumed during the day is also an individual matter. However, 1 to 3 portions per day are most often recommended, not forgetting that the product is only a supplement to the dietary plan.
What should be the daily portion of a protein supplement and which of the supplements to choose?
The Olimp Sport Nutrition brand offers a variety of protein supplements that can be used to meet the daily requirements. The products are prepared from high quality microbiologically tested raw materials in modern laboratories of the Olimp Laboratories pharmaceutical company, which guarantees the necessary safety of use. Which products are particularly worthy of attention?
- Whey Protein Complex 100% – a combination of a complete concentrate and whey protein isolate, which is available in 14 amazing flavours
- Gold Beef Pro-Tein – high-quality beef proteins, which are a great alternative for people who are reluctant to milk proteins and have lactose intolerance problems
- Veggie Protein Complex – a unique combination of wholesome plant proteins (peas, pumpkin seeds, brown rice), which is ideal for vegans and vegetarians due to the total absence of animal-based ingredients.
What should be the daily portion of the aforementioned products? The exact method of use of the supplements has been specified by the manufacturer on the packaging, which will allow for precise supplementation and avoid blatant mistakes, e.g. related to the use of too little water for the preparation of delicious shakes with high protein content.
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