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健身大概是現在最流行的事了，沒有上健身房也要買個啞鈴或瑜珈褲擺拍。 
每個人剛開始健身、還在小白階段的時候，進到健身房，看到的要嘛就是健身狂人在用各種你還不認識的器材、要嘛就是看到「前輩」們在休息區人手一罐濃濃的、看起來像奶昔的東西。
第一次進到健身房一定資訊超載，器材我們可能幫不了你，但人手一罐的那個東東，我們倒是很熟：
它就是蛋白奶昔、蛋白飲！

但到底為什麼大家這麼瘋蛋白呢？ 
其實努力健身、健肌完，你的身體也會努力修復、生長肌肉，這時候蛋白質就「舉」足輕重了！我們在這篇文章幫你深入解析蛋白質對健身的重要性。
今天我們要討論的是：
到底需不需要吃蛋白質補充品？可不可以直接從飲食確保有吃夠蛋白質就好？

★ 蛋白粉、蛋白奶昔是什麼？

在現在的健身狂潮，線上線下都會被蛋白粉、蛋白飲、蛋白奶昔、蛋白棒的廣告打到，而且每個產品、不同型態，通通都宣稱有不同功能、功效。 
不管線上、實體購物，一般人通常都會被數百種不一樣的商品，弄得頭昏眼花、想要直接躺平放棄，先幫你 QQ，下一段開始解釋：蛋白粉、蛋白奶昔是什麼？   
每個蛋白奶昔、蛋白飲，依照不同使用目標，用的配方都不一樣，所以在下決定前，要先想想：這個產品用了哪種蛋白？加了什麼添加物？我的健身目標是什麼？ 

★蛋白飲、蛋白奶昔中 5 種常見蛋白來源 

各種蛋白質補充品的蛋白質來源常常也不太一樣，而這些蛋白質的特性不同，好處也不太一樣。 
為了滿足各種不同的飲食需求，這些蛋白質補充品，依製程分類，通常是分離蛋白、濃縮蛋白、混合型蛋白。 
你在選購蛋白粉、蛋白飲的時候，最常看到的，會是這 5 種蛋白質來源：

1.乳清蛋白： 

來源：用動物奶製造起司時，產生的副產品。 
可以延伸出3種蛋白質： 
(1) 濃縮乳清蛋白 
(2) 分離乳清蛋白 
(3) 水解乳清蛋白

優點：吸收快、含多元必需胺基酸、平價。 
其中的支鏈胺基酸（BCAA）對肌肉生長、運動或健身後的休息、恢復，特別有幫助。 
濃縮乳清蛋白中 80% 是蛋白質，剩下的是動物奶本身的碳水化合物和脂肪，讓濃縮乳清蛋白有滑順的奶香； 
另外的優點是濃縮乳清蛋白也比較便宜，更適合想要努力存第一桶金的小資族。 

2.酪蛋白：

來源：動物奶。 
優點：消化較慢，因此胺基酸釋出的時間會更長。 
適合睡前吃，讓休息的時候，蛋白質有助於組織修復。

3.植物性蛋白：

來源： 豌豆蛋白、米蛋白、火麻蛋白、大豆蛋白⋯⋯。 
大豆屬於「完全蛋白」，含有所有9種必需氨基酸。 
豌豆蛋白富含支鏈胺基酸（BCAA），是低過敏性的蛋白質，產生過敏反應的可能性比較低。 
火麻含有適量的必需脂肪酸、纖維豐富。 
優點： 適合吃蛋奶素、全植飲食的人。 
不含乳糖、膽固醇，飲食中確保有不同的植物蛋白來源，就能夠攝取多種不同的胺基酸。 
相較一般的食物，植物蛋白通常含有更多營養素、膳食纖維。 

4.蛋清蛋白：

來源：任何蛋的蛋清 （就是一般說的「蛋白」：生雞蛋打出來之後透明的部分） 
優點：是優質蛋白質；胺基酸有20種，蛋清蛋白一種都不少。

5.膠原蛋白：

來源：動物的結締組織。 
優點：維護關鍵行動力、保持美麗。 
雖然不是完全蛋白，但含有特定的胺基酸。 

佳格大部分有蛋白質、或可以協助健康維持的奶粉、飲料都是用濃縮乳清蛋白製成。  

★ 為什麼要用奶粉補充蛋白質、而不是鮮奶？

到底為什麼我不要直接喝鮮奶就好，要喝奶粉、或特殊營養品？ 
好問題！這邊提供你奶粉、特殊營養品的 6 大好處： 

1.每單位蛋白質更多元

從植物或奶類作原料製成的的蛋白粉，每單位的蛋白質一定比一般的鮮奶還多元，讓你更濃縮地補充你的必需營養素 。 
如果你的健身菜單，要攝取更多元的蛋白質，或是運動後恢復期，這種濃縮的蛋白粉就很好用。 

2.可以額外補充其他營養素

大部分的蛋白粉也會多加別的營養素，讓你的營養補充更方便、全面。 
佳格有類似的奶粉產品，除了幫你注重蛋白質的攝取外，還再加了更多的補充品，讓你增強體力、朝健身目標勇往直前！ 

3.方便、用途多樣

很多人選擇蛋白粉、而不是鮮奶，原因是蛋白粉更方便，很容易就可以加在各種平常就會吃的食物裡：奶昔、果昔、麵包、各種料理、烘焙食品⋯⋯。 
對於平常工作、生活很忙、有特定飲食目標的人，蛋白粉可以讓這些人，快速、有效率地攝取蛋白質。

4.保存期限更長

只要注意保存方式，蛋白粉的保存期限比鮮奶長更多，而且更輕、保存更容易、攜帶更方便。

5.攜帶方便

很多人會說：「可是鮮奶到處便利商店都有、一開就可以喝了啊！」但蛋白粉可以放在車上、公司抽屜、包包、健身房置物櫃，而且保存期限長，旅行、出差、在外奔波不是都超方便嗎？。

6.可以選擇自己信任的品牌

你想要買的鮮奶不一定到處都找得到（尤其那種要排隊的），但你的蛋白粉隨身都可以帶著、也可以在常去的地方放一些，這樣你就可以確保：你在攝取蛋白質的時候，這個蛋白質是來自你信任的牌子，攝取營養的時候，才能安心大口喝下去！ 桂格所有的製程，都謹守國際標準、產品更是經過嚴格品質管控，確保送到你手中的桂格奶粉，都是安全衛生、最優質的品質；佳格也一直投入研發，確保我們的製程符合、超越業界標準。 在選擇蛋白粉的時候，別忘了選擇有信譽、品質保證的廠牌，讓自己、家人喝得安心、營養！ 。

★蛋白質以外，幫助肌肉生長的 2 種營養補充品 ：

健身不是爆吃蛋白質就好，我們來看看還有什麼補充品可以幫你開快車！ 
健身的時候，為了支撐我們舉重、訓練，我們推薦你 2 種補充品，讓你健身順利、長長久久： 
1. 葡萄糖胺 
2. 非變性第二型膠原蛋白（常以「UC2」、「UC II」的名字出現）  

葡萄糖胺：照顧各個環節！ 

葡萄糖胺是種天然的化合物，它最常被提到的好處，就是幫助維持活動力。

你努力健身，但有時卡卡的就表示也因此承受很多壓力—這時候就可以用葡萄糖胺，幫你全方位守護行動力、減少訓練可能造成的傷害、行動健身不卡關！ 
為了幫你全方位守護健康，為生活打拼、也為健康打拼，佳格也提供葡萄糖胺濃縮飲隨身小包，讓你輕鬆保衛生活中各個關卡！

非變性第二型膠原蛋白：維護行動力！  

如果你找到這篇文章，我們合理猜測你應該已經不是健身小白了（是也沒關係，趕快把這篇文章放到網頁書籤留起來，以後回來複習）。 
你可能聽過大家把「UC2/UC II」和「非變性第二型膠原蛋白」交替使用，其實「UC2/UC II」就只是「非變性第二型膠原蛋白」的一個專利名稱而已。 
非變性第二型膠原蛋白是一種特別的膠原蛋白，它是雞胸軟骨經過低溫處理、萃取而出的膠原蛋白，未經酸類物質、高溫、酵素破壞，保留它原本的結構。 
膠原蛋白雖然最常是在美容保養品廣告上出場，但它可是老江湖，哈哈，膠原蛋白是重要角色，因為它可以幫助你身體自然修復、減少運動後的不適，而且各種組織的組成物質都有膠原蛋白，讓你成為巨巨或健美先生 / 小姐的路上，可以一路勇往直前！

★吃蛋白質補充品會有副作用嗎？

依照包裝建議的使用量，通常上是安全的 ，如果有任何疑慮，一定要諮詢專業醫療人員。

★可以多吃蛋白粉、蛋白飲就好了嗎？

想要生長肌肉一定要營養、運動都要顧到，所以用蛋白質補充品、補充劑，也一定要搭配均衡飲食、規律運動； 
雖然我們很想跟你說：「吃這個就好了！」但天下真的沒有那麼好的事，好好吃飯、好好運動吧！

★結論

很重要所以再雞婆說一次：

想要肌肉生長，吃補充品外一定要搭配均衡飲食、規律運動！ 
雖然蛋白粉、蛋白飲、葡萄糖胺、非變性第二型膠原蛋白，這些補充品非常重要，但我們自己還是要出點力，確保飲食營養、規律活動筋骨！ 
也別忘了，我們討論過的健身計畫、飲食菜單、補充營養，真正在實行上，絕對是因人而異，所以別忘了依你自己的健身目標、生活型態、個人需求調整，才能達到發揮自己最大的潛能！

要確保你可以用最安全、最適合你的方式，達到你的目標，還是要諮詢醫療專業、健身專業人員喔！ 

如果你還不知道要從哪裡開始，可以參考我們設計的「健身打底1500大卡基礎組」，用裡面的隨身葡萄糖胺濃縮、含植物蛋白、乳清蛋白的產品，開啟健康、營養的健身之路！ 

好物清單：

我們的專職營養師和研發團隊幫你精心打造了優惠產品組合：

§桂格全新均衡粉｜優質蛋白協助快速提供能量、增強體力，同時含益生元及膳食纖維，幫助維持消化道機能，另有強化鈣、添加維生素 B 群，有助維持能量正常代謝及正常食慾。

§桂格五穀燕麥豆飲｜桂格嚴選 5 種穀物：燕麥、藜麥、蕎麥、糙米、大麥，搭配非基改豆漿，攝取優質多元植物蛋白，協助排便順暢。

§天地合補 EXX 葡萄糖胺濃縮飲｜三重配方運作，全方位守護行動力，調節生理機能，幫助關鍵好表現：葡萄糖胺守護行動不卡關；添加日本專利山竹果萃取物，搭配第二型膠原蛋白、軟骨素、*玻尿酸，穩固關鍵，活動少負擔；訶子萃取物、綠茶萃取物調節生理機能。

§桂格葡萄糖胺奶粉｜榮獲國家健康食品認證，骨質保健功效認證，經動物實驗結果：可能有助於延緩骨流失；添加葡萄糖胺；添加鈣、維生素Ｄ增進鈣吸收。

<免責聲明>：本文章僅供參考，並不是專業的醫療建議，如果你有任何疑慮或特殊的身體狀況，請在食用補充品或補充劑或改變飲食習慣前諮詢專業醫療人員。

Maximizing Muscle Gain: The Role of Protein Supplements

Ever walked into a gym and caught sight of those behemoths guzzling down thick, milkshake-like concoctions post-workout? For many, that image is both intriguing and somewhat intimidating. The gym is a domain where grunts, sweat, and weights dominate, and it’s a place that upholds the ritual of downing protein-packed drinks. But why this frenzy over protein, you might wonder?

When it comes to sculpting muscles and recuperating after an arduous session, protein is, uh, a heavy weightlifter (pardon the pun). It's the cornerstone of muscle building, aiding recovery and supporting growth. But amidst the maze of conflicting advice on the necessity of protein drinks and powders, a debate rages on. Some argue that whole foods alone can provide ample protein without delving into the world of supplemental powders and shakes. Others vow by the protein shake. So, let's explore this a little more.

Protein Powders and Shakes:

In today's fitness landscape, protein powders, drinks, shakes, and bars flood the market like an overwhelming tidal wave. The sheer abundance of options often leaves one befuddled, lost in a sea of labels and promises. If you've ever contemplated incorporating these supplements into your regimen, you might have encountered the labyrinth of choices and abandoned an empty basket without ever checking out. 100% understandable.   

Protein shakes and drinks come in various forms, each with its unique blend of ingredients designed to cater to different fitness goals. Differentiating between these products involves understanding the types of protein used, and additional ingredients, and considering individual fitness objectives.

★ 5 Different Types of Protein in Shakes and Drinks:

Let’s discuss the sources of protein in protein supplements, as each comes with its unique characteristics and benefits. These protein sources are processed and formulated into supplements in various ways, such as isolates, concentrates, or blends, to cater to different preferences and dietary needs. 

Here are the five most common protein sources used in supplements:

1. Whey Protein:

Source: Derived from milk during the cheese-making process and developed into 3 types of protein: whey protein concentrate, whey protein isolate, and whey protein hydrolysate.
Benefits: Fast absorption, rich in essential amino acids, especially in the case of branched-chain amino acids (BCAA), making it particularly beneficial for post-workout recovery and muscle building. Concentrated whey protein contains about 80% protein while also retaining the carbohydrates and milk fat from the milk itself. This gives a creamy flavor like fresh milk and is more budget friendly.

2. Casein Protein:

Source: Also obtained from milk.
Benefits: Slow-digesting protein, providing a sustained release of amino acids. Ideal for supporting muscle recovery during periods of rest, such as overnight.

3. Plant-Based Proteins:

Sources: Pea protein, rice protein, hemp protein, soy protein, and others  
Soy is a complete protein source with all essential amino acids, pea protein is hypoallergenic, and rich in branched-chain amino acids (BCAAs), and hemp contains a balanced ratio of essential fatty acids and is rich in fiber.
Benefits: Suitable for vegetarians and vegans, free from lactose and cholesterol, offering diverse amino acid profiles when combined, and often rich in additional nutrients and fiber. 

4. Egg White Protein:

Source: You guessed it, it's extracted from the whites of eggs.
Benefits: High-quality protein with a complete amino acid profile.

5. Collagen Protein:

Source: Derived from animal connective tissues, such as bones and skin.
Benefits: Supports joint health, skin, and hair. May not be a complete protein but provides specific amino acids.

From this list of proteins, whey protein concentrate is the most common source, and many of Standard Foods’ protein and weight management drinks and powders are primarily made with whey protein concentrate.  

★ 6 Reasons to Supplement with Milk Powders Instead of Just Drinking Milk

Ok, so now you know about the main ingredients in protein powders. Perhaps you’re wondering, why drink protein powders,  or special nutritional products (SNPs) as they’re sometimes called if you can just drink regular fresh milk? That’s a great question. 

1.      Rich in Protein
One clear answer to this is the fact that protein powders, especially those derived from whey (from milk) or plant sources, often have a higher protein content per serving compared to fresh milk, providing a concentrated source of this essential macronutrient. This is particularly beneficial if you’re aiming to meet specific protein targets for muscle building or improve recovery after exercise. 

2.      Include Added Nutrients
What’s more, most protein powders have added nutrients. Our team of expert nutritionists at Standard Foods has meticulously crafted formulas that prioritize protein and integrate additional supplements (more on these later) for your convenience and holistic health benefits. This power-packed combination of crucial nutritional ingredients is tailored to help you meet your goals. 

3.      Convenience
The other reason why people choose protein powders is their offer of convenience, especially for those with busy lifestyles or specific dietary goals. They are easy to mix into shakes, smoothies, baked goods, and cooking recipes, providing a quick and efficient way to increase protein intake. 

4.      Longer Shelf Life
Protein powders also have a much longer shelf life than fresh milk (when stored correctly) and are easier to store, travel around with, and they weigh less. This is extremely helpful when you’re on the go!

5.      Easy Storage
While fresh milk is a versatile and readily available beverage that can be consumed on its own, it may not be as convenient for those looking for an easily stored, quick, concentrated protein source. Store milk powder in your car, in your locker at gym, at the office, or in your bag so you can quickly whip up a healthy boost when you need one.

6.      Made by Brands You Know and Trust
Choosing to buy your protein powders from a brand that you know and trust comes with several advantages. A reputable brand ensures product quality and safety, providing consumers with a reliable source of nutrition. All Quaker products adhere to stringent manufacturing standards and quality control measures, guaranteeing that the milk powders are produced under optimal conditions. This not only enhances the nutritional value of the product but also minimizes the risk of contamination or subpar ingredients.

Moreover, Standard Foods invests in research and development, continually improving our formulations to meet or exceed industry standards. Opt for protein powders from a brand with a proven track record and enjoy peace of mind, knowing you’re making a nutritious and safe choice for yourself and your family.

★ 2 Bonus Nutritional Supplements for Muscle-Building

Now that you have an idea of the range of protein supplement sources on the market, let’s get into some other supplements that can help your muscle-building journey.  Your journey to strength isn't just about lifting weights and consuming copious amounts of protein. It’s also vital you consider not only fueling your gains but also supporting overall joint health through appropriate nutritional supplements. Otherwise, the intense demands placed on your body during these rigorous workouts can take a toll on your joints and muscles.

Enter two game-changing supplements: glucosamine and undenatured type 2 collagen. These supplements play a pivotal role in maintaining joint health and ensuring your training remains sustainable in the long run. Let’s find out more about these secret weapons.

1.      Glucosamine: A Champion for Joint Health

Glucosamine is a natural compound known for its ability to promote joint health. It aids in the production of cartilage, the connective tissue that cushions your joints. Rigorous workouts often subject joints to significant stress, but glucosamine steps in as the knight in shining armor, mitigating wear and tear risks associated with intense training. By supporting cartilage health, glucosamine helps preserve joint function and mobility, a crucial aspect of any fitness routine.

At Standard Foods, our commitment to holistic health and fitness has led us to integrate these invaluable supplements into our product lineup. We offer glucosamine in convenient liquid packs, providing an easily absorbable form for enhanced joint support.

2.      Undenatured Type 2 Collagen: Sustaining Joint Function

You may have heard of undenatured type II collagen being described as UC-II, but that is just a patented form of the same product. Undenatured Type 2 collagen is a specialized form of collagen, that comes from chicken sternum cartilage and is processed and extracted at low temperatures to preserve its natural structure. Undenatured collagen hasn't been broken down or exposed to heat, acids, and enzymes.

A superstar in the realm of joint health, collagen is a fundamental building block of various connective tissues, including tendons, ligaments, and cartilage. When it comes to preserving joint function and reducing discomfort, this collagen stands out. Its unique composition aids in maintaining joint integrity, ensuring your workouts don't succumb to joint-related setbacks. This collagen complex works behind the scenes, supporting your body's natural repair mechanisms and helping sustain your joint health in the face of rigorous training.

★ Are There Any Potential Side Effects Associated with the Use of Protein Supplements for Muscle Gain?

While these supplements are typically safe, certain individuals may encounter issues like digestive discomfort, bloating, or gas if too much protein is consumed.. Adhering to the suggested dosage is crucial, and if any concerns arise, it is advisable to consult with a healthcare professional.

★ How Important is it to Eat Well, Exercise, and Use Protein Supplements for Building Muscles?

Achieving muscle growth requires a balanced approach, where proper nutrition and regular exercise play vital roles. Protein supplements should complement a healthy diet and consistent workout routine. Without the foundation of adequate nutrition and exercise, relying solely on protein supplements will not yield effective results in building muscle.

Final Thoughts

In conclusion, optimizing muscle gain involves a multifaceted approach that goes beyond protein supplements alone. While these supplements play a crucial role in supporting muscle development, they are most effective when integrated into a comprehensive strategy that includes proper nutrition and regular exercise. Remember, there is no one-size-fits-all solution, so tailoring your approach to individual needs and goals is key. By embracing a holistic lifestyle that encompasses balanced nutrition, targeted exercise, and strategic supplement use, you can maximize your muscle gain journey and unlock your full potential. Always consult with healthcare professionals or fitness experts to ensure a personalized and safe path to achieving your muscle-building aspirations.

If you haven’t yet, take a look at our Quaker Fitness 1500 Calorie Basic Set, which has four high-quality protein products, including ready-to-drink plant milks and protein powders, and pocket packs of glucosamine concentrate to protect all aspects of mobility. Or continue learning by reading about the 6 benefits of a high-protein diet.

Keep at it!

Disclaimer: This article is for informational purposes only and does not substitute professional medical advice. If you have specific health concerns or conditions, consult with a healthcare professional before starting any new dietary regimen or supplement.