THE PROTEIN POWDER
We find on the market whey proteins concentrated, hydrolyzed, isolated, blend, caseinates, egg protein, soy, oats, pumpkin, chicken, beef, and a thousand other types.
Let us be clear.

WHEY PROTEIN FROM MILK.
High biological value, there are all the amino acids needed for muscle and physical reconstruction in general, rich in albumin, useful substances for the immune system, therefore they are the choice of choice for the sportsman who wants to keep muscle mass whole.
There are different types:
- Concentrated and isolated the difference between the two is seen in the fat and lactose content, lower for isolates, higher for concentrates. Depending on the work you are doing you can vary from isolated during summer and concentrated during winter.
In winter, given the caloric expenditure, increased by the ambient temperature, I can take the concentrates; in spring/summer increasing the running time the isolated.
- Hydrolyzed: they are derived from the isolates or from the concentrates, but they are more easily digestible because the amino acid chains that compose them are smaller and therefore the digestion time is reduced.
There is a new variant of hydrolysed protein that does not come from whey, but directly from raw milk, so in addition to being easily digestible it undergoes less processing (the whey/milk separation made twice) and consequently at the level of absorption is better and also at the level of taste and perfume. Useful as recovery after intense and long-lasting works.

SOY PROTEIN.
Not derived from animals and having no lactose, they are perfectly suitable for vegetarians or people intolerant to lactose.
Rich in arginine and fast assimilation are the closest alternative to whey protein.
The presence of isoflavones, natural estrogens, although minimal, affects their prolonged use in men and women with diseases related to hormone balance.

EGG PROTEIN
Derived from egg white, therefore, they do not contain cholesterol, they are rich in sulphur amino acids and phenylalanine.
Before the advent of whey protein, they were the reference point for biological value.

CONCLUSION:
As a first thing remember that you cannot do a “protein load”, because the necessary is used, the rest is stored as reserve, that is fat mass, and consequently the increase in weight leads to a loss in efficiency.
Useful at breakfast (about 20 g) and as a post-workout/race (always about 20g) in combination with a fresh fruit juice or fruit.


Dott.sa Annalisa Faè