Le proteine in polvere
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Abbiamo già visto che cosa sono e a cosa servono le proteine. Tutte le cellule del nostro corpo contengono proteine. Il corpo per assimilarle necessita di tutti gli aminoacidi, la mancanza anche di un solo aminoacido non permette la giusta assimilazione. Le proteine che contengono tutti gli aminoacidi si dice abbiano alto valore biologico. Non sempre si riesce ad assumere il giusto quantitativo proteico ad alto valore biologico durante la giornata. Per questo motivo molte persone integrano la loro dieta con le proteine in polvere. Probabilmente stiamo parlando dell’integratore più usato nel mondo del bodybuilding e come pasto rapido e nutriente, magari negli spuntini.
Il fabbisogno proteico va da 1 grammo per gli anziani fino a 3 grammi per alcuni atleti.
Quanti tipi di proteine esistono?
- Le proteine del siero del latte hanno valore biologico 100 e si assimilano rapidamente, circa 2 ore, più sono filtrate e maggiore sarà la qualità. Ricche di bcaa (isoleucina, valina, leucina) ma povere di arginina e glutammina, sono utili nel post-workout.
- La caseina ha un valore biologico pari ad 80, proteine molto sazianti, hanno un rilascio più lento, circa 4-6 ore. Sono molto utili per evitare il catabolismo notturno, oppure come spuntino lontano dai pasti. All’opposto delle proteine del siero del latte sono povere di bcaa e ricche di arginina e glutammina.
- Le proteine dell’uovo hanno valore biologico pari a 100, sono assimilabili più lentamente rispetto alle proteine del siero del latte, circa 4 ore. Così come le proteine della caseina sono ricche di arginina e glutammina.
- Le proteine della soia sono utilizzate spesso da soggetti vegani, hanno qualche carenza di aminoacidi e di conseguenza basso valore biologico.
Quali tipi di proteine prendere e quando?
Bisogna prendere le proteine di cui abbiamo bisogno! Se mi servono proteine a rapido assorbimento andrò diretto sulle proteine del siero del latte, cercando la qualità maggiore ovviamente. Se ho bisogno di proteine a lento rilascio, magari, come abbiamo visto prima, come pre nanna, per evitare di lasciare “i miei muscoli” senza nutrimento per troppo tempo (tecnica utilizzata soprattutto dai body builder in fase di massa), andrò a ricercare delle proteine a lento rilascio, uovo oppure caseina.
Ognuno avrà delle sensazioni, conosco gente che non digerisce le proteine dell’uovo perché troppo pesanti, gente che sostiene di non tollerare il lattosio (whey isolate più digeribili). Di conseguenza la scelta è soggettiva. Sconsiglio le proteine della soia a causa del basso valore biologico, tuttavia in caso di scelte etiche (come i vegani) può essere utile un’integrazione di proteine di questo tipo (assolutamente rispettabile ed in questo caso consigliate).
Quando dobbiamo scegliere le proteine adatte a noi dobbiamo tenere conto del quantitativo proteico e non solo, dobbiamo fare attenzione agli zuccheri contenuti e ai grassi. Alcuni prodotti hanno in aggiunta creatina, citrullina o qualche sostanza in più, io consiglio di prendere le proteine più pure possibile, perché se stiamo cercando di integrare con un certo tipo di nutriente, gli altri (carboidrati , grassi ecc..) saranno un extra. Prendere un qualsiasi integratore e mangiare male e avere una dieta squilibrata è assolutamente inutile e controproducente.
Quanti grammi di proteine in polvere bisogna assumere?
Dipende dalla dieta, in linea di massima per uno spuntino classico e pensando di dividere per cinque pasti ipotetici giornalieri il quantitativo proteico, vanno bene circa 30 grammi sciolti in uno shaker, con quanta acqua si preferisce. Ma tutto dipende da quanto ne abbiamo bisogno. Se ho una carenza di soli 20 grammi di proteine perchè dovrei assumerne 30?
Quale marca scegliere per le nostre proteine in polvere?
Esistono numerose marche di proteine, alcune delle quali con un rapporto qualità/prezzo veramente ottimo, io mi trovo bene con i prodotti Prozis, Personalmente, quando sono in fase di massa utilizzo le proteine del siero nel post workout e le proteine della caseina prima di andare a dormire, ovviamente il tutto deve essere messo nella giusta dieta. Il gusto non incide sulla qualità del prodotto, possiamo scegliere quello che preferiamo.
Le proteine prima di andare a dormire servono?
Dipende da com’è il nostro piano alimentare. Se assumo già abbastanza proteine durante la giornata non ha senso ingerire proteine prima del sonno. Se magari durante la giornata non riusciamo ad arrivare al quantitativo proteico che necessita il nostro corpo, un’integrazione di proteine (caseina come abbiamo visto prima) può essere una buona idea. E’ importante non arrivare ad eccessi per il puro sentito dire. Vero che nutrire i muscoli nel sonno può essere utile, ma è anche vero che gli eccessi portano ad accumulare grasso inutilmente!
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