Beef protein: what it is and how it works
Beef protein: what it is made from, how beef protein isolate differs from meat and whey, the amino acid profile, absorption, and its place in an athlete's diet.
Rece Tacocina
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Benefits of Beef Protein for athletes: the evidence base
What research says about beef protein for athletes: randomized trials, a 2019 meta-analysis, a comparison with whey, and the limitations of the available data.
Side effects of Beef protein
Side effects of beef protein: digestive complaints, allergy and alpha-gal syndrome, kidney load, supplement contamination, and sweeteners. An editorial breakdown of the risks.
How to take Beef protein: dosage, timing, duration
How to take beef protein: calculating the daily protein requirement, serving size accounting for leucine, timing before and after training and before bed, and the duration of the course.
Beef protein: available forms and which to choose
Available forms of beef protein: isolate, hydrolysate, blends with amino acids, unflavored powders, bars, and capsules. How to read the label and choose a quality product.
Who should not take Beef protein
Who should not take beef protein: chronic kidney disease, alpha-gal syndrome, gout, phenylketonuria, pregnancy, children, and other situations when a doctor's consultation is needed.
Myths about Beef protein
Seven common myths about beef protein: «meat in powder», superiority over whey, natural creatine, harm to the kidneys, benefit for joints. What of this is confirmed by research.
What to combine Beef protein with
What to combine beef protein with: carbohydrates for recovery, creatine, leucine and whey for a better amino acid profile, vitamin C, coffee. Rational combinations from the editorial team.
Spirulina: what it is and how it works
Spirulina: what this cyanobacterium is, its composition (protein, phycocyanin, carotenoids, iron), the myth about vitamin B12, the mechanisms of antioxidant action, and safety questions. An editorial review.
Benefits of Spirulina for athletes: the evidence base
The evidence base for spirulina in sport: studies on endurance, oxidative stress, muscle damage, and oxygen metabolism. What is proven, what is not, and how to interpret small studies.
Beef protein: what it is and how it works
Beef protein: what it is made from, how beef protein isolate differs from meat and whey, the amino acid profile, absorption, and its place in an athlete's diet.
Benefits of Beef Protein for athletes: the evidence base
What research says about beef protein for athletes: randomized trials, a 2019 meta-analysis, a comparison with whey, and the limitations of the available data.