Protein supplementation
Protein is a key nutrient needed for muscle building and recovery, but it can be difficult to get with a regular diet, especially for people who train intensely or want to increase their muscle mass. In this case, protein supplementation can be beneficial.
The most popular forms of protein supplements are whey protein concentrates, isolates and hydrolysates, but supplements based on soy, egg, milk and vegetable proteins are also available.
Taking the right amount of protein is key to getting the benefits of supplementation. The recommended daily intake of protein is about 0.8 grams per kilogram of body weight, but people who exercise intensely or want to increase their muscle mass may need more protein.
Protein supplementation can be beneficial for people who have difficulty getting enough protein from their diet or who need more protein due to intense exercise or a goal of building muscle mass. However, it is important to avoid excessively high doses, as excess protein can lead to kidney problems and other side effects.
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