What are proteins?

We’ve all heard of proteins and how important it is that we consume them. However, there are always a multitude of opinions when it comes to the different protein sources, or the recommended daily intake, depending on each individual’s particular case.
Protein consumption contributes to increasing and maintaining lean muscle mass, in line with the health claim approved by the European Food Safety Authority (EFSA).
A lack of protein consumption can lead to loss of muscle mass and difficulty in recovery after training.
Total Casein

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Proteins are essential
for any organism!

Our diet includes numerous protein sources such as meat, fish, eggs, nuts, etc. Nevertheless, in a “normal” diet the ideal quantities of proteins are not always ingested, making it necessary to use protein supplements which have higher protein content.
Protein supplements are rich in amino acids, which are the pillars of the protein synthesis in the body and which boost the development of muscle mass.
When doing physical exercise, it is essential to use protein supplements – the muscles are formed by protein, and when they are exerted they need to recover their amino acid levels to maintain their structure. If proteins are supplied to the muscles immediately after doing physical exercise, protein synthesis in the muscles increases, making them stronger and more toned.
Failure to do so may result in the loss of muscle mass
and difficulty in recovery after training.

Average absorption time

1h

Whey Protein

Rapid absorption protein

7h

Casein

Slow absorption protein

4 REASONS TO FALL IN LOVE WITH PROTEIN SHAKES:

1THEY INCREASE THE METABOLISM and AID MUSCULAR TONING

Proteins help with weight loss because they stimulate the metabolism more than fats or carbohydrates. For most people, between 12-15% of their total calorie intake per day consists of proteins. If you increase this amount to at least 20%, the daily expenditure of calories increases, at the same time as managing to maintain and/or gain lean muscle mass to achieve that toned “look” you always dreamed of!
Diets with more proteins also have other benefits: increased sated sensation, better control of sugar and fat levels in the blood – cholesterol and triglycerides.

2THEY ACCELERATE YOUR MUSCLE RECOVERY

Whether doing strength training or endurance training, your muscles are being attacked. After training, the muscle cells use protein to begin the recovery and boost growth. Just 20 to 30g of Whey protein is enough to boost your muscle recovery to its maximum after training.

3THEY ARE EXCELLENT FOR DETOX PROGRAMMES

Nowadays it is very difficult to consume high-quality protein, i.e. pure protein, which does not include hormones, antibiotics, heavy metals (in fish) or which comes from grazing animals. Whey and Casein are obtained from milk using advanced microfiltration and ultrafiltration technology, where all contaminants are retained in the filtration membranes!

4THEY ARE CONVENIENT, PRACTICAL AND SAVE TIME

Tight timetables and lack of quality restaurants in the vicinity often mean we do not have enough time to eat healthy protein-rich food! Instead of opting for fast-food, take your shaker to work with you or when you go training, with the right protein: TOTAL WHEY before and after training and TOTAL CASEIN outside the training period. Simply add water, shake well and it’s ready!
Don’t forget to take your protein doses and your shaker with you when you are out or travelling.

How to make your protein shake:

20 minutos

As a snack:

Mix a measure of TOTAL WHEY (if you are training) or TOTAL CASEIN in water or natural soya milk, shake well and drink.
To enrich your shake with vital nutrients for your body, add 2 or 3 walnuts, or Brazil nuts, hazelnuts or almonds and a piece of fruit, if you have finished training.
50 minutos

Before sleeping:

Mix a measure of TOTAL CASEIN in 250ml of water to obtain an extremely creamy texture. If you prefer a runnier shake, add more water.
If you prefer a creamier texture in TOTAL WHEY add some ice cubes and crush them with the blender.

What are the recommended quantities?

The recommended quantity of proteins varies depending on the particulars of the person, and essentially the intensity of the training.
However, on average, for most individuals the recommended protein intake varies between 1.2 to 1.8g per kg of body weight, whereby 60% of this amount should come from the daily diet, and the remaining 40% from supplements.
DietProtein per 100gAverage portion per piece (g)Average portion per dose (g)
Boiled chicken breast (without the skin) 34,5 120 41,4
Barbecued fresh tuna 28,4 120 34,08
Barbecued Steak 26,4 120 31,68
Barbecued Salmon 23,8 120 28,56
Boiled Turkey Breast (without skin) 23 120 27,6
Toasted almonds 21,6 20 4,32
Boiled egg 13 50 6,5
Natural low-fat yogurt 4,6 125 5,75
Half-fat/low-fat milk 3,3 250 8,25
GoldNutrition products®Protein per 100gProtein per 2 shakes / 1 bar
Total Whey 80 40
Total Casein 73 43
Pure Mass 40 60
Total Protein Bar 33 15

What kind of protein should you opt for as a protein supplement?

Are you unsure whether to opt for a quick absorption protein supplement (Protein Whey) or a gradual release supplement (Casein)?

The correct answer is… both!!

Owing to their different functions, the most effective results are achieved by taking both supplements at specific times of the day. However, the quantity consumed and when is always related to the particular case of each individual, encompassing factors ranging from nutritional needs, habits and the quantity/intensity of physical exercise done.

There are lots of different kinds of protein, including Whey, Micellar Casein and Soya, each with different bioavailability of amino acids.

Those with the most bioavailability are the Whey proteins and the Caseins, both derived from milk-based substrates. However, these two proteins differ in the availability of the amino acids relative to the absorption time, composition and duration after consumption.

Total Casein

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