There are countless benefits of proteins for our body, as this macronutrient is essential¹ for the growth, maintenance and repair of muscles, organs and tissues, showing that they have an important role in the recovery of injuries and surgeries. When our body suffers from a protein deficiency, we are more vulnerable to loss of muscle mass and reduced immunity, which can cause a range of problems ranging from skin issues to mental problems. Bottom line: no matter how you get your protein, you need it to sustain energy for daily activities. In this article we want to introduce you to liquid protein so you can understand the best way to consume it.
What are liquid proteins?
Liquid proteins are a concentrated form of protein that comes in liquid form. They are generally made from animal protein sources such as whey and/or vegetable sources such as pea protein and are often used as dietary supplements.
Liquid proteins can be consumed alone or added to other foods or drinks. They are often used as a convenient way to add protein to the diet, especially before or after exercise, which is when the body has an increased need for protein for muscle recovery. For this reason, more and more people are looking to consume protein, especially to help maintain lean mass and muscle recovery after intense training.
making a comparison² of liquid and solid proteins there is not much difference. A shake has 250 calories and 20 grams of protein, for example, while one of those 80-gram bars has 332 calories and approximately 20 grams of protein as well. One cup of skim milk has 8.25 grams of protein and 83 calories; while Greek yogurt, which has a thick consistency between a liquid and a solid, has 25 grams of protein and 145 calories in a serving.
The most important thing is to get protein from a variety of sources, including whole foods, to get a variety of nutrients. It is always important to speak with a physician or a qualified healthcare professional before starting to use any dietary supplement.
Are liquid proteins better?
As already mentioned, there is not much difference. One study³ by Louise Burke, from the Australian Institute of Sport, proved that liquid proteins increase the blood levels of amino acids, such as leucine and BCAAs, more quickly than foods, such as meat or eggs, not least because it is less work for our digestive system, isn't it? ? Boosting these amino acids immediately after exercise through a protein shake can take effect faster for building muscle mass and strength.
With this rapid absorption, for those looking to define it is interesting after training, for those looking to lose weight it is ideal to take before training as a preparation for physical activity. Athletes, as their workouts are much more frequent, need to ingest more proteins, so they can resort to liquid proteins as a complement to reach nutritional levels.
How much protein should I consume in a day?
When talking about any nutrient, the first thing that is asked is: what is the ideal amount to consume per day and how calculate? With proteins it is no different. A right amount of protein varies according to your level of physical activity and your health goal.
The recommendation of the RDA⁴ (Recommended Dietary Allowance) is 0.8g/Kg per day of protein, that is, 12 to 15% of daily caloric needs. For example, for a diet of 2,000 Kcal per day, you would need an average of 240-300 Kcal from protein, corresponding to something around 40-60g per day. However, the exact amount of protein you need will vary based on your age, gender, weight, height and activity level. It's important to talk to a health professional to determine exactly how much protein is right for you.
If there is a lack of protein, or as already mentioned, athletes and people looking to gain muscle mass, liquid proteins come in as a very interesting source to meet daily needs.
Where to find liquid proteins?
Whey: whey is a product obtained during the cheese production process. It is rich in protein and is commonly used as a food supplement.
- Protein shakes: protein shakes are liquid blends of protein and other nutrients that can be consumed as a meal or snack. They are usually made with whey protein, but they can also contain protein from other sources such as soy, pea, rice, among other plant sources.
It is important to note that some of these products may contain other additional ingredients such as sugar and may not be as high in protein as protein shakes or pure whey. Therefore, it is important to read food labels and choose products that are rich in protein and even richer in caloric additives, without a complete nutritional framework.
Foodz Pro: A complete, protein-rich meal
O Foodz Pro it has a high protein value, with 40g of proteins of vegetable origin derived from rice and peas, which when united have complementary functions that help you to have all the benefits of this macronutrient.
2 Bags Foodz Pro + 1 Shaker (32) - R$23.00 per meal