The most popular training subsidy is arguably protein powder. Some think that the powder is only for those who train and associate it with muscle bundles and fitness center, but that is not necessarily. Protein Powder is something for everyone who wants to add more protein in their diet in a simple way whether you exercise or not. Studies show for example that hospital patients who consume energy protein drink immediately after an operation, will have a range of benefits – including fewer infections and other complications and thus less time in hospital. Proteins are, as you probably know by you, the body’s building blocks and is necessary for growth and development of body tissues, where in amongst the muscles, heart and brain. Protein is also important for building and maintaining muscle mass. If the body is unable to supply enough energy to protein from your muscle and tissue could be used as an energy source and the body becomes weakened.
In all there are 22 amino acids. Some amino acids the body can even reshape as needed, while 8-9 amino acids, we depend on to get through the foods we eat. This is what we call essential amino acids. These amino acids are; valine, isoleucine, leucine, lysine, methionine, fenylalamin, tryptophan and threonine. Infants also need to be supplied with the amino acid histidine (the 9th amino acid).
Why protein powders have been so trend is perhaps because a protein shake will be digested faster than a steak after exercise? The only thing you need is a shaker, water or milk and powder. It might work if you as a quick snack which you would otherwise have skipped a meal or gone hungry. Protein powders are available in lots of different flavors, but plain, chocolate and vanilla is the standard of taste. Different protein sources will also have different bioavailability. Bioavailability means how accessible it is for recording in the body.
Animal protein powder
Whey Protein is a milk protein and the king of protein powder. A complete protein (all amino acids) and much BCAA. Whey protein is by far the most popular protein powder. For most, this will be a good choice when it comes to taste. Everything from the ordinary to the more exciting flavors that coookies & cream and peanut.
Whey Protein Concentrate: A masterbatch means that it is not filtered as much to remove lactose and fat. It therefore contains slightly less protein per serving. Not your first choice if you are lactose intolerant, in other words. Digested very quickly and are thus excellent before / after exercise. Concentrate is nevertheless reasonable, and a great source of protein.
Whey Protein Isolate: Like whey, a complete protein (all amino acids) and much BCAA, but a cleaner (more filtered) powder containing more protein and less fat and lactose per portions than concentrate because it is removed. Usually slightly more expensive than concentrate
Casein:
A milk protein that is digested slowly and thus do so you have protein in your system longer. Whey takes about 3 hours to decompose in your body and casein takes about 8 to reason used casein often of muscle builders before bedtime to have available protein while they sleep. Rich in glutamine, an amino acid that is good for the immune system. It is last but not least casein using for making fluff (40 g powder + 200g frozen berries whipped with 1/2 cup milk with wire whisk until fluffy “cream”).
Egg white protein powder: Egg protein has 100% bioavailability. It can be compared to whey. It contains little fat and cholesterol. There are many who are allergic to eggs as it is one of the most allergenic foods.
Beef protein bioavailability in this powder is 90%. Otherwise: Do not genetically modified, without gluten, cholesterol, milk, yeast, egg, soy, low in fat, protein content of 98% per gram.
Vegan protein powder
Pumpkin seed protein powder – a powder that comes from pumpkin seeds. The seeds are concentrated into a powder to give a light digestible protein powder. Allergy-friendly, low GI, over 60% the bioavailability protein contains all the amino acids and other nutrients naturally found in pumpkin seeds,
Hemp protein: (May contain hemp protein concentrate.) Painted hemp seeds where fat is squeezed out. The powder contains 30-50% easily digestible protein as well as many other fine nutrients such as vitamins, essential fatty acids, minerals, antioxidants, enzymes, etc. Hemp is safe to be used by those who cannot tolerate nuts, gluten, lactose and sugar. Allergy-friendly and possibly the healthiest protein powder. Contains all 20 amino acids that the body uses, including the eight essential amino acids the body cannot produce itself. Good option if you want to avoid soy and animal protein. 65% of the total protein content is from edestin protein that is easily digested and absorbed by the body. Also contains fiber which saturates.
Soy Protein:
Protein that comes from soybeans. It resembles whey. It contains high protein, low fat, cholesterol and lactose. Good for lactose intolerant. You get all the essential amino acids. Rich in glutanmin which is good for endurance coaches runners. Soy can reduce cholesterol levels to enhance heart health. Soyaprotein contains isoflavones that can increase estrogen levels in the body. Soy protein stimulates and is effective with respect to regeneration.
Soy Protein is found in a wide range and has a decent price. Soy isolate contains is very little fat and cholesterol and more isoflavonider than soy protein concentrate. There are GMO or non-GMO soybeans. GMO does Gen Modified Organism.
Rice protein powder – plain rice contained only 5-7% protein. For making rice protein becomes concentrated wholegrain brown rice floured, then mixed with water. Natural enzymes added and separates carbohydrates and fiber from the protein. The end result is a 80-90% pure, hypoallergenic, highly digestible protein. After 4 hours the body digested over 86% of rice protein, compared to 57% for soy. Rice protein has a bioavailability of 70-80. Gluten. Does not contain all the essential amino acids. Good for those who are lactose intolerant or sensitive stomach.
Pea protein powder: made of yellow split peas and naturally has a mild, slightly sweet flavor with a slight hint of sweet peas. It is hypoallergenic, highly digestible and provide much protein for a nice price. Gluten and lactose-free. Contains no fat or cholesterol.
Tip: mix pea protein and rice protein. Pea protein helps the rice protein slightly crumbly consistency, and they complement each other nutritionally: Rice protein is rich in cysteine and methionine, but not lysine. Pea protein contains little cysteine and methionine but rich in lysine. If you combine these two protein sources, you get a powder that can compare with whey or egg – without being able to create allergic reactions. Rich in BCAA.
Flaxseed powder – is no protein powder , but it contains a lot of protein and can be used as protein supplements alone or frame with other protein powders. The powder is fiber and rich in omega 3. Gluten-free.
Algae – algae like spirulina and chlorella contain a lot of protein , but tastes really good and is quite expensive in the long run . It is therefore advisable and use in small amounts. Contains a lot of vitamins, minerals and more.
It is important to get enough protein, but wasted exaggerating. 0,8-3g protein per kg body weight is enough for your activity level . You do not need supplements neither the one nor the other if you always get enough through diet. It is always best to eat food in its natural form so as to ingest essential fatty acids, vitamins and minerals as well.
Flour guide
Some avoids flour because it is rich in carbohydrates, some because it does not contain particularly with food, some because it saturates poor and has a high GI, and second because it contains gluten. Gluten is the name of a protein found in wheat cycle. Some people cannot tolerate this protein and therefore must eat gluten free to avoid getting sick.
There are fortunately a number of alternative flours. Some gluten-free flours contain more amino acids than ordinary flour (eg quinoa or amaranth) and others contain more fiber and chaired taste. Some are low-carbon, other cereals free. Gluten batch raises poorer and are not as easy to work with as doughs made from gluten-containing flour.
Overview of gluten-free flours – Alternative to flour.
Amaranth: The flour comes from the seeds of the amaranth plant. The taste is faintly sweet and nutty. The flour has cream color and is painted up from amaranth plant. It has a high moisture content, browns quickly and provide thick crusts. Flour works well in recipes that do not contain much moisture / purse. Contains more protein and fiber than regular wheat flour. Is rich in amino acid lysine. It contains more calcium, fiber, magnesium, vit. A and C than most grains. The flour can also be used in biscuits, breads, rolls, cereal or porridge.
Arrowroot: A white powder made from the root of the arrow. The flour gives richness and texture to gluten batch.
Soybean: Low carbon alternative to regular flour. Has a nut / bean-like flavor. It is pale yellow in color. It is best suited to use in small quantities mixed with other flours. Soy flour is naturally rich in complete protein and fat, but also defatted flour.
Buckwheat: Provides protein, fiber, vitamins and minerals. Has a strong, slightly earthy flavor (oatmeal has the same earthy taste). Buckwheat tolerated by many who do not eat wheat or have celiac disease. The flour is made from buckwheat and Kvaerner is used widely in Japan where buckwheat is called Soba.
Tapioca: is a light flour made from ground cassava root. The flour makes often gluten free baking easier and gives them a texture reminiscent of the flour gives. Tapioca is used in many ready gluten-free products. Flour tastes nothing, is rich in carbohydrates.
Brown rice and rice flour: It has a higher nutrient content than white rice flour. As with white rice flour is best to combine the flour with different types of flour to avoid a grainy consistency. Rice flour is handsome because they have a neutral flavor and can be used for different things. Rice flour is perfectly dry, crumbly pastry. Feel free to use in combination with other flours for better texture and neutrinos. Rice flour can be crumbly in texture if you use it alone. The more finely ground flour you obtain, the better.
Millet: is a small round grains that it consumed a lot of. It is thought that this may be the oldest grain man eaten. The taste is a bit stronger than rice flour, but still neutral. The flour has a softer texture than rice flour. Millet provide easily digestible protein, vitamins and minerals. Freshly painted millet looks like yellow corn and gives a lightly sweet taste and slightly crumbly texture to baked goods. Whole grain millet can be cooked like rice and is used in rice or barley dishes.
Cornmeal: Made from corn. The flour has no taste and provides very easy baking.
Masa harina: Does corn dough. The flour is made from dried maiskjærner boiled and soaked in lime water before it is ground into “masa”.
Gluten-free oatmeal: Mal oatmeal in blender until fine flour. Used in breads, pancakes, muffins, cookies, cake, cereal mm.
Teff: Teff is an ancient eteopisk grain. Teff is always wholemeal because it is difficult to divide it up. The flour is rich in protein, B vitamins, calcium and iron. Smeken is nutty and sweet.
Flaxseed Meal: Pulped flaxseed. Legally paelo diets. Not exactly a flour such but can be used in gluten-free baking and has a nice tack. Nutty flavor. Rich in Omega 3, Omega 6 and protein.
Quinoa: is related to beets and spinach. It is a seed that is very rich in amino acids (protein). It contains all the essential amino acids, fiber and much magnesium. Can also be used as protein supplements.
Cornflour: This cream colored flour is heavy and moist flour that can be used in smaller amounts. It is made from ground whole potatoes.
Sorghum: rich in protein, cream-colored and have a wheat-like taste.
Nut meal: nut meal made mostly of shelled nuts.
Sesam Flour made from ground seeds, sesam. It is gluten-free and made from low-fat sesame. It has a lot of fiber and protein.
Almond, is a low carbohydrate, low GI and high-fiber alternative to ordinary flour. Rich in proteins. Contains vitamins and minerals.
Peanut: A dry flour made from defatted roasted peanuts. The flour is made up of about 50% protein, and vitamin E, fiber and magnesium.
Coconut flour: Very fiber and contains as much protein as wheat flour.
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3. Luis Suárez (Barcelona, Uruguay).
6. Manuel Neuer (Bayern Munich, Germany)
8. Paul Pogba (Juventus, France)
10. Sergio Agüero (Manchester City, Argentina)
12. Gareth Bale (Real Madrid, Wales)
13. Sergio Busquets (Barcelona, Spain)
15. Andres Iniesta (Barcelona, Spain)
16. Luka Modric (Real Madrid, Croatia)
17. Gerard Pique (Barcelona, Spain) 
18. Philipp Lahm (Bayern Munich, Germany)
19. Javier Mascherano (Barcelona, Argentina)
20. Diego Godín (Atletico Madrid, Uruguay)
22. Arturo Vidal (Bayern Munich, Chile)
23. Karim Benzema (Real Madrid, France)
24. Zlatan Ibrahimovic (Paris Saint-Germain, Sweden)
25. Gianluigi Buffon (Juventus, Italy).
26. Marco Reus (Borussia Dortmund, Germany)
27. Kevin de Bruyne (Wolfsburg, Belgium)
28. David de Gea (Manchester United, Spain)
29. Robert Lewandowski (Bayern Munich, Poland).
30. Diego Costa (Chelsea, Spain)
31. Thibaut Courtois (Chelsea, Belgium)
32. Thiago Silva (Paris Saint-Germain, Brazil)
33. Sergio Ramos (Real Madrid, Spain)
34. Ivan Rakitic (Barcelona, Croatia)
35. Mesut Özil (Arsenal, Germany)
36. Ángel di María (Paris Saint-Germain, Argentina)
37. David Silva (Manchester City, Spain)
38. Cesc Fabregas (Chelsea, Spain)
39. Dani Alves (Barcelona, Brazil)
40. Carlos Tevez (Boca Juniors, Argentina)
41. Isco (Real Madrid, Spain)
44. Wayne Rooney (Manchester United, England)
45. Mario Götze (Bayern Munich, Germany)
47. David Alaba (Bayern Munich, Austria)
49. Ricardo Rodríguez (Wolfsburg. Switzerland)
50. Koke (Atletico Madrid, Spain).
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