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  Collagen is a protein composed of specific amino acids, including glycine, proline, arginine and hydroxyproline. Collagen accounts for about 30% of human protein, but it is abundant in animals. It connects and supports body tissues in skin, bones, tendons, muscles and cartilage.

  The function of collagen

  Collagen has many functions, such as:

  provides support for the skin. Collagen fibers give the skin the ability to resist traction and tension. It accounts for 70% of skin quality. Collagen can give the skin strength and elasticity.

  It provides structure for fibrous tissues such as tendons and ligaments.

  Collagen also plays an important role in bones. Bone is composed of a mixture of minerals called hydroxyapatite and collagen. The two work together to not only form a bone structure, but also make it flexible and strong. According to research conducted by the Radiocarbon Laboratory, approximately 30% of bones are made of organic materials, 95% of which are collagen.

  Collagen constitutes the walls of the arteries, veins and capillaries of the human body, provides correct and effective structure and elasticity for the blood vessels, and can effectively pump and transport blood to the whole body.

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  Age-induced collagen deficiency

  As we age, the production of collagen in the body begins to decrease. Once it reaches 25, it will start. The reduction of collagen will also slow down the metabolism. The reduction in collagen production also affects the volume of the skin and its physical properties. Aging will also change the structure of collagen in the body. Young skin has an organized pattern, while in old skin it becomes thick fibrils arranged in disordered bundles.

  As the collagen in the body decreases with age, it will cause the following health problems:

  Wrinkle

  dense pattern

  sagging skin

  causes hair loss,

  white hair

  Hypertension

  Atherosclerosis

  arthritis

  myopia

  How to meet the human body’s demand for collagen?

  The best way to stimulate collagen synthesis is in the form of supplements. Taking high-quality collagen supplements will help the aging collagen to return to its previous state. It helps to improve skin appearance and bone/vascular health. It has also been found to promote anti-aging effects such as joint pain and hair growth.

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  Protein is the most important of all other nutrients. In terms of proteins and their functions, it is easy to understand why. Protein is used as an energy source to promote muscle recovery and muscle growth.

  Even if it is very important, sometimes it is difficult to meet all your protein needs, because protein is a source of protein supplements. Protein supplements are the most widely used supplements and are a very convenient way to increase protein intake.

  But if you ask yourself: “When is the best time to consume protein? Please know that you are not alone!

  In this article, we will explore the best time to consume protein based on your health goals.

  different forms of protein

  Whey Protein

  This is a dairy-based protein. It contains rapidly released protein.

  casein

  This is a dairy-based protein. It contains slow-release proteins, which are most beneficial for consumption before going to bed.

  pea

  This is a plant-based protein. This is a good alternative to animal protein, and it also shows health benefits.

  soybean

  This is a plant-based protein that exhibits health-enhancing benefits.

  When is the best time to consume protein?

  The answer to this question depends entirely on the goals you set. Is your goal to lose weight, gain muscle, or maintain existing muscle?

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  Here, we turn to science. According to this research, here are some of the best times to add protein to your diet.

  lose weight

  Protein plays an innate role in reducing fat.

  Research shows that eating a high-protein diet can help you lose weight. This is due to the thermal properties of protein. Protein also helps increase metabolism and reduce hunger.

  This means that eating high-protein snacks can help you fill your stomach. Eating snacks can help you reduce your calorie intake, which will make you feel fuller and less likely to be exposed to food stress.

  strengthen muscles

  Protein is a key factor in muscle movement.

  Building muscles requires a lot of resistance training to promote muscle growth. To help your muscles grow, you need to consume more protein. Protein is important for muscle protein synthesis. The window for maximum muscle protein synthesis depends on nutrition and exercise time.

  A study conducted by the International Sports Nutrition Association (ISSN) showed that protein intake within two hours after training is an ideal choice for improving muscle mass. [8] Therefore, after exercise, there is no real need to eat. On the contrary, protein will be consumed within two hours after finishing exercise.

  For those who train at the athletic level, it is particularly important to consider the issue of time. For the average person, it is more important to consider protein intake and comply with the recommended daily physical exercise guidelines.

  Prevent muscle loss

  As we get older, we are more likely to suffer muscle loss, fractures and diseases.

  Nutrition and exercise are an important part of strengthening bones, muscles and joints.

  It is recommended that the elderly add more protein to their diet to prevent muscle loss. This can be achieved by eating complete foods and supplements, with the recommended 25-30 grams of protein per meal.

  Can I have some protein before going to bed?

  The short answer is yes.

  Ingesting protein before going to bed can help you gain muscle faster. This is because during training, we break down the protein in the muscles. These broken down forms of proteins are called amino acids.

  The protein intake before sleep is low or zero, and the synthesis of muscle protein tends to slow down during sleep. By taking in these essential amino acids, your body will synthesize protein more efficiently during sleep.

  The recommended dose is 20-30 grams, about 30 minutes before going to bed. [11] When choosing a source of protein intake before going to bed, casein proved to be very effective because it is a sustainable form of protein. 13 Other sources include dairy products such as yogurt, cereals and berry snacks, or a piece of brown bread with cheese.

  How much protein is too much?

  Long-term intake of too much nutrition usually brings risks, just like protein.

  The recommended daily protein quality can be calculated based on your weight.

  According to Healthline, for most people who rarely exercise, experts recommend at least 0.8 grams of protein per kilogram of body weight per day. [14] If you exercise mainly through weight or body weight for most of the week, you can eat up to 1.2 to 1.7 g/kg of body weight a day.

  However, some people, including elite athletes, may eat 3.5 grams per kilogram without any side effects.

  Generally speaking, experts also believe that most healthy adults can tolerate 2 grams of protein per kilogram of body weight for a long time.

  Anyway.

  In general, it is important to maintain a healthy, balanced diet and an active lifestyle. Adjust your plan to achieve your goals, whether it is weight loss or muscle growth, is the best for your health and can be maintained for a long time.