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Albumin helps in gaining muscle mass

Albumin helps in gaining muscle mass

Albumin is a protein in the globulin family and presents important biological functions. It is the main protein in the human blood. It is found in several foods of animal origin (including whey protein is an albumin), as well as being present in roots of some plants. The most well known commercial albumin is the egg white derivative and is considered a high biological value protein because of its amino acid profile.

The various functions of albumin are:

  • Maintenance and construction of muscles and tissues
  • Osmotic function (which allows the passage of minerals through the cells)
  • Presence of essential amino acids in the formation of hormones
  • Transport of various substances in our blood

Nutrients of albumin powder

Calories54 kcal
Carbohydrates<1 g
Protein11 g
Total Fat0 g
Saturated fat0 g
Trans fats0 g
Food fibers0 g
Sodium179 mg

Table supplied by nutritionist Israel Adolfo, specialist in sports nutrition

Albumin (100 g)
Calcium62 mg
Iron0.15 mg
Magnesium55 mg
Phosphorus111 mg
Sodium1280 mg
Zinc0.1 mg
Copper0.11 mg
Ma Niamene0.01 mg
Potassium1125 mg
Vitamin B120.15 mcg
Vitamin A0 IU
Thiamine (Vitamin B1)0.01 mg
Vitamin B60.01 mg
Folic acid (Vitamin B9)15 mcg
Niacin (Vitamin B3)0.87 mg
Riboflavin Vitamin B22.53 mg
Pantothenic Acid (Vitamin B5)0.78 mg

Table supplied by nutritionist Israel Adolfo, specialist in sports nutrition

According to ANVISA standards, albumin is

  • Source of potassium and pantagenic acid in men, and magnesium, potassium and pantagenic acid
  • Rich in sodium and riboflavins (vitamin B2).

In addition, it has interesting amounts of the following nutrients:

  • Pantothenic acid: a precursor of coenzyme A, essential for the energy metabolism (carbohydrate s, proteins and fats)
  • Magnesium: mineral of great importance, necessary for the operation of 300 reactions in our body, among them: synthesis of ATP, muscle contraction, bone health, etc.
  • Albumin is still source of essential amino acids, that is, they are not produced by our body.

What is albumin

Albumin supplementation is an ally in gaining muscle mass. In addition, it can also contribute to weight loss. Some other studies also point out that the supplement may be of interest to patients who have suffered burns and recovery after surgery.

Proven Benefits of Albumin

Help in Muscle Mass Gain:

Several studies indicate that albumin is allied in the gain of muscle mass. Among them, research published in the Journal of the American Geriatrics Society of over 600 men and women found that low albumin in the body is associated with declining muscle strength in older women and men. for muscles occur because it has proteins of high biological value that help repair the muscles that suffered micro-injuries due to the practice of exercises. Provides satiety:

The albumin supplement provides satiety because it is rich in proteins that have a slower digestion.

When is albumin indicated for health?

In addition to the use of albumin as a dietary supplement in sports and physical activity, it may be used as a supplement in the following cases:

Severe liver disease, such as cirrhosis, ascites and liver transplantation

  • Heart surgery
  • Hypovolemic shock (where there is loss of large amounts of blood or body fluids)
  • Nephrotic syndrome
  • Cases of severe burns where the skin loses fluids, electrolytes, and albumin
  • albumin supplementation is still not a consensus:

Albumin may be good for patients with burns - Photo: Getty Images

Severe protein malnutrition

  • Digestive system diseases such as celiac disease and Crohn's disease
  • Shock septic
  • Poisoning by medications or chemical products
  • How to consume

Albumin can be found in powder form, and should be ingested after training, for the purpose of reconstructing trained muscles. When consumed it is important that it is dissolved in a preferably cold liquid, to avoid the breakage of the same and consequent alteration of the flavor. Water is an option, but other good choices are coconut water, juices and vitamins, as well as incorporating the most important carbohydrates in the post-workout, it also improves the flavor.

Recommended amount

No recommendation of consumption for albumin. This recommendation only exists when there is an objective behind its use, such as the development of muscle mass. In these cases the recommendation is individual and based on an overall analysis of the daily diet.

Precautions when consuming

Please note that the company that produced the albumin supplement is regulated by ANVISA. Also, when acquiring observe your appearance. If the odor is very strong or the powder has some dark spots do not buy. When taking albumin, drink plenty of water to avoid kidney problems.

Side effect

The main problem with albumin supplementation is that because it is derived from the egg, its consumption favors the increase of flatulence. For this reason, many people have preferred Whey Protein, which is also a good source of protein and does not have this side effect.

Overeating Risks

When consumed in excess, the albumin supplement may lead to fluid retention and even promote hypertension. This is because it has large amounts of sodium. The recommended values ​​of albumin have 255 milligrams of sodium, about 12% of the daily recommendation. In addition, the issue of flatulence becomes even more serious when albumin is ingested in excess. Another risk may be a future kidney complication, due to the excess of protein consumption.

Albumin is fattening?

When albumin is ingested in correct amounts, its weight is not affected. Excessive albumin promotes weight gain.

Who can consume

The albumin supplement can only be ingested after the advice of a medical specialist or a nutritionist.

Albumin is derived from egg white - Photo: Getty Images

Pregnant women, infants, and people with egg allergies should avoid supplement use. People with bowel problems should also be careful about consumption, due to the fact that the supplement favors flatulence.

Combinations

Try to combine the consumption of albumin with a carbohydrate, as this macronutrient helps in the entry of proteins into the muscle. If there is no restriction, it is worth ingesting with maltodextrin or dextrose, both good sources of carbohydrates.

Sources consulted:

Nutritionist Marcela Sansone, specialist in Orthomolecular and Sports nutrition.Nutritionist Rita de Cássia Leite Novais of Food Consulting


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