Elke twee weken geeft Marvin van www.voeding-en-fitness.nl, ons tips op het gebied van krachttraining. Deze week behandelt hij een onderwerp waar ik zelf ook veel vragen over ontvang: eiwitten!
Eiwitshakes, je hebt ze vast wel eens gebruikt of er in ieder geval wel van gehoord. In de sportwereld zijn eiwitshakes één van de meest gebruikte supplementen. Ze worden gebruikt om het herstel van spieren te bevorderen en passen perfect binnen een gezond en eiwitrijk voedingspatroon. Sommigen nemen meerdere proteïne shakes op een dag, maar is dit nu eigenlijk nodig? Zijn eiwitshakes noodzakelijk om goede resultaten te behalen? In dit artikel geef ik jullie meer informatie over het nut van deze eiwitsupplementen en kijken we naar in hoeverre jij een eiwitshake nodig hebt om gezond en fit te zijn!
Wat is het voordeel van een eiwitshake?
Het belangrijkste voordeel is het gemak van zo’n eiwitshake. Een shake is een goede manier om snel een behoorlijke dosis eiwitten binnen te krijgen. Eiwitten zijn de bouwstenen van ons lichaam en worden onder andere gebruikt om weefsels op te bouwen. Daar valt dus ook de opbouw van spiermassa onder. Er zijn voldoende ‘normale’ voedingsmiddelen die rijk zijn aan proteïnen, denk maar eens aan Franse magere kwark, eieren, kip, vis, vlees en (pinda)kaas. Wanneer je echter weinig tijd hebt om een eiwitrijke maaltijd klaar te maken dan is zo’n shake wel bijzonder handig. Even wat water of melk (lees hier meer over de keus tussen een eiwitshake met water of melk) in een shakebeker, schepje eiwitpoeder erbij en schudden maar. Bovendien zijn deze eiwitshakes vaak erg zuiver en bevatten ze weinig tot geen suikers en vetten. Hierdoor zijn ze ideaal als aanvulling op je dagelijkse eetpatroon als je bijvoorbeeld koolhydraat-beperkt eet.
- Snelle en makkelijke manier om aan eiwitten te komen
- Vaak weinig tot geen suikers en vetten
- Goedkoop
Verschillende soorten proteïne shakes
De meest verkochte eiwitshakes bevatten whey eiwit. Dit is een dierlijk eiwit dat geproduceerd wordt als bijproduct van de kaasbereiding. Whey eiwit heeft een uitzonderlijk hoog aminozuurprofiel. Wel bestaan er verschillende soorten whey eiwit met ieder hun eigen eigenschappen.
Whey concentraat
Whey concentraat is een snel opneembaar eiwit. Prima geschikt voor het gros van de sporters. Wel bevat whey concentraat nog lactose en een aantal melkeiwitten die allergieën kunnen veroorzaken. Maar heb jij geen problemen met het drinken van melk (lactose-intolerantie), dan kun je prima whey concentraat nemen.
Whey isolaat
Whey isolaat is sterk gezuiverd en snel opneembaar. Door deze zuivering bevat whey isolaat praktisch geen lactose en allergie bevorderende melkeiwitten meer. Geschikt voor mensen die problemen hebben met het drinken van melk. Wel is whey isolaat duurder vanwege de extra zuivering.
Micellar caseïne
Micellar caseïne is een lange keten eiwit en zeer langzaam opneembaar. Het vormt na inname een klont in de maag omdat het uitzet. Hierdoor wordt het hongergevoel onderdrukt en wordt dit eiwit vaak ingezet als dieeteiwit. Ook sporters gebruiken dit eiwit vooral voor het slapen, door de langzame afgifte blijft het lichaam ook tijdens slaap voorzien van de nodige aminozuren voor groei en herstel.
Whey hydrolisaat
Dit is een bewerkte vorm van wei isolaat of wei concentraat. Door het bewerken kan wei hydrosilaat nog sneller opgenomen worden. Door deze snelle opname is het de ideale eiwitshake om rondom je workout te nemen. Maar door de aanwezigheid van vrij aminozuren heeft deze vorm van whey eiwit een zeer bittere smaak. De bittere smaak en vaak hoge prijs van whey hydrolisaat maakt het een minder populaire eiwitshake.
Daarnaast kennen we nog eiwitshakes op basis van soja-eiwit, verschillende varianten van de caseine eiwitten en shakes gemaakt van ei-eiwit. Als je niet kunt kiezen zijn er ook eiwitshakes die een mix bevatten van tot wel 6 verschillende eiwit bronnen.
Zijn eiwitshakes noodzakelijk?
Hoewel veel sporters zweren bij eiwitshakes en ze dagelijks gebruiken is het natuurlijk nog maar de vraag of dit echt noodzakelijk is. Veel hangt af van jouw doel en jouw persoonlijke caloriebehoefte. Laat me vooropstellen dat het eiwitshakes niet direct noodzakelijk zijn om gespierder te worden of om vet te verliezen. Ook uit je normale dagelijkse voeding kun jij genoeg eiwitten halen om het herstel van je lichaam te bevorderen en de opbouw van spiermassa te stimuleren. Wanneer je echter veel eiwitten nodig hebt, dan kan een proteïne shake een gewenste aanvulling zijn op je eetpatroon. Ik zeg bewust aanvulling, want een eiwitshake is geen vervanging van gezond eten. Afhankelijk van hoe actief je bent in het dagelijks leven heb je een bepaalde hoeveelheid eiwit nodig. Je kunt de onderstaande richtlijnen volgen:
- Niet sporters = 0,8 – 1 gram eiwit per kg lichaamsgewicht
- Duursporters = 1,2 – 1,5 gram eiwit per kg lichaamsgewicht
- Krachtsporters = 1,8 – 2 gram eiwit per kg lichaamsgewicht
Uiteraard zijn dit richtlijnen en verschilt de perfecte hoeveelheid eiwit per persoon. Ieder lichaam is anders, dus ontdek voor jezelf hoe jouw lichaam reageert op een bepaalde inname aan eiwitten.
Uit de richtlijnen kun je concluderen dat wanneer je zwaarder traint, je meer eiwit per dag nodig hebt. Ook wanneer je zwaarder bent heeft jouw lichaam meer proteïnen nodig. Als voorbeeld;
- Stel je weegt 65 kilogram en loopt af en toe hard. Uitgaande van de richtlijn heb jij zo’n 75 tot 98 gram eiwit per dag nodig.
- Stel je weegt 85 kilogram en je volgt een zwaar krachttrainingsprogramma. Uitgaande van de richtlijnen heb jij zo’n 153 tot 170 gram eiwit per dag nodig.
Hoe meer eiwit je nodig hebt, hoe makkelijker het gebruik van eiwitshakes het maakt om jouw dagelijkse behoefte aan eiwit te halen. Heb jij wat minder nodig? Dan kun je dit prima zonder het gebruik van eiwit supplementen halen. Eiwitshakes zijn dus zeker niet noodzakelijk, maar kunnen je wel helpen bij het binnenkrijgen van voldoende eiwitten op een makkelijke en goedkope manier.
Benieuwd naar welke eiwitshakes aan te raden zijn? Bekijk hier de Top 5 beste eiwitshakes!
¡Hola!
Ik ben Lau(ra Brijde), een levenslustige digitale stuiterbal en fulltime levensgenieter.
Op mijn kanalen geef ik je een kijkje in mijn millennialbestaan en praat ik over de onderwerpen die mij aan het hart liggen: liefde, carrière, reizen, onzekerheden en geluk.
Veel leesplezier!
© Laura Brijde
Email: info@laurabrijde.com
Thanks Marvin, echt heel handig dit!
Geen dank hoor Yamina! Als je meer vragen hebt kun je me altijd een berichtje sturen ;)
Blijft een interessant onderwerp! Heb er zelf ook al meerdere artikelen over geschreven en idd wat je zegt, het is vaak niet noodzakelijk omdat de meeste mensen recreatieve sporters Zijn en we het prima uit voeding kunnen halen, maar het is wel handig!
Precies! Er zijn voldoende eiwitrijke voedingsmiddelen zodat je prima genoeg eiwitten uit ‘normale’ voeding kunt halen. Voor mij speelt het gebruiksgemak echter een grote rol. Ik heb niet altijd de tijd om een uitgebreide maaltijd te maken met voldoende eiwitten. Het toevoegen van een eiwitshake is dan gewoon erg handig ;)
Hee Marvin & Laura,
Ik gebruik zelf al een tijdje whey als aanvulling na krachttraining. Verschillende merken: body&fitshop & myprotein. Ik gebruik dan de standaard whey. Nu merk ik dat ik toch wel veel last krijg van puistjes. Er wordt hier zo weinig over geschreven. Wat is dan aan te raden? Is er een eiwitshake waarbij je hier geen last meer van hebt? Kun je nog wel whey gebruiken? Want ik vind het lastig om dan genoeg eiwitten binnen te krijgen, omdat zuivel ook al vaak een probleem geeft.
Misschien dat jullie hier meer over weten? Alvast heel erg bedankt voor jullie reactie!
Liefs Gerbrich @fitnesswithasmile
Gerbrich,
Stop met Body & Fit, dat zijn oplichters. Google maar eens op labtest B&F
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