Your protein shake is super important for your muscles . This is normal, it contains whey protein . But what other ingredients should we be interested in?
Whey is known for preserving your muscle mass and losing fat, even during dry periods, even with intense training. But there are other nutrients of interest in health, immunity, or muscle.
Researchers have found that adding nutrients to your whey could change everything, such as some vitamins, calcium, or prebiotics.
It is not always easy to consume enough vitamin D for example in offal, bacon or butter that are rarely on the menu. Some fish (herring, mackerel, trout, salmon, tuna) and cheese are also found in eggs, but the needs of bodybuilders are increased. Vitamin B1 is present in yeast, the majority of cereals, pork. Cereals enriched with vitamins and minerals also contain less tolerated sugars. Deficiencies are much more frequent than excesses and can cause great fatigue. Vitamin B3 is present in yeast, peanuts and peanuts, coffee, tuna, but this intake through diet is not enough for athletes. Vitamin B6 is found in dried bananas, sunflower seeds, fresh garlic and curry, The sole, the avocado. B12 is present in liver, oysters, shrimp, fish (mackerel, sardines, herring, tuna). Vitamin C is present in fruits and vegetables, which are unfortunately too little consumed during bodybuilding diets. Calcium is present in dairy products, but not only is it found in significant quantities in seeds and oilseeds, legumes, green vegetables and some fruits. Prebiotics are found in fruits and vegetables too, too few in the plates. Calcium is present in dairy products, but not only is it found in significant quantities in seeds and oilseeds, legumes, green vegetables and some fruits. Prebiotics are found in fruits and vegetables too, too few in the plates. Calcium is present in dairy products, but not only is it found in significant quantities in seeds and oilseeds, legumes, green vegetables and some fruits. Prebiotics are found in fruits and vegetables too, too few in the plates.
Vitamin D: calcifolol
Its role is paramount in bone strengthening, mineralization of teeth and cartilage. The body produces one part and synthesizes the other from the diet. Its synthesis depends on light and sunlight. The recommended doses increase with age, because the ability to synthesize it decreases which requires additional input, because a minimum rate is necessary for good bone health.
Vitamin B1: thiamine
Its role is important in energy metabolism, but also in emotional balance and nerve impulses. The needs increase in the sports people, because it intervenes in the good muscular functioning .
Vitamin B3 or PP: niacin
It allows the synthesis of energy and the needs of sportsmen are widely increased or even doubled, which is why supplementation is recommended.
Vitamin B6: pyridoxine
It intervenes directly in the metabolism of proteins and regulates the blood glucose level. The protein / vitamin B6 synergy ensures that more protein is absorbed. The needs are therefore higher for athletes in general and those who practice bodybuilding.
Vitamin B12: cyanocobalamin
Its role is important for the metabolism of fatty acids and amino acids. It protects cells and promotes the synthesis of new cells and red blood cells.
Vitamin C: ascorbic acid
Antioxidant, this vitamin reduces the damage suffered by the cells in particular by the stress of the training. It strengthens the immune system, promotes the synthesis of collagen. An intense training can increase the needs.
Concentrated in bones and teeth, it is able to reduce the risk of fracture, regulate cholesterol and promote weight loss. Associated with magnesium, boron or proteins, it is better absorbed. Due to our consumption of industrial and processed foods, to the detriment of fresh food, we may lack. Consuming increases bone mass
These particular sugars or fibers, oligosaccharides or polysaccharides are resistant to the digestive juices of the stomach and the small intestine; They reach the colon where they rebalance the bacterial flora. A good intestinal flora allows a good absorption of nutrients (vitamins, minerals, proteins …) while promoting a good transit and better health in general.
Adding these micro-nutrients to your diet or choosing a protein that contains them can promote protein assimilation and synthesis while ensuring a more effective muscle gain .