When to drink protein for muscle gain. Protein for muscle gain

In order to most effectively gain muscle mass, you need to take protein correctly. A key role in the rapid increase in muscle mass is played by the calculation of the body's need for protein.

How much protein is needed for optimal muscle growth?

Several clinical studies have been conducted aimed at calculating the required amount of protein for the most effective growth of muscle fibers.



Protein bar

A group of scientists from the Canadian University of McMaster conducted a study "Exercise Metabolism", which involved a focus group of young people. Participants performed strength training, after which they consumed egg white in the form of a liquid, while the dose of protein in the drink was different and was 0.5, 10, 20, 40 g.

During the experiment, scientists assessed the increase in muscle mass in each of the participants. It turned out that the most optimal increase in muscle mass occurred in young people who consumed 20 g. The study is available on the website at the link, publication number -10.1080/02640414.2011.

In 2016, a group of British scientists from The University of Stirling published the results of a study on the required amount of protein for gaining muscle mass. The focus group included 48 young people without chronic and acute diseases, with an average body weight of 80 kg. During the study, participants ate a protein-rich meal for breakfast - 0.5 g/kg of body weight. Three hours later, the volunteers performed strength exercises on the legs and buttocks. 10 minutes after training, participants consumed 0, 10, 20, 40 grams of protein.

Specialists compared the activity of reactions using labeled urea and phenylalanine atoms. The results of the study coincided with the experiment of Canadian scientists.

The greatest efficiency of muscle growth was achieved with a dosage of 20 g of protein:

• when using a supplement containing 10 g of protein, muscle growth was about 49%;
• a dosage of 20 g increased muscle protein synthesis by 56%;
• when using a highly concentrated supplement - 40 g, the rate of metabolism of phenylalanine and the concentration of urea increased, and the increase in muscle growth was practically no different from that in the focus group that received 20 g of protein.

The study is listed on the website at the link as ISRCTN92528122.

How to take protein for muscle growth

The use of protein in the morning allows you to make up for the lack of protein that occurs at night under the influence of adrenal hormones, as well as due to lack of food intake. The use of the supplement is especially important if the athlete does not use slow casein at bedtime. The most effective use of whey.

Pre-exercise protein intake is generally recommended for athletes during intense competition preparation when the body requires a higher protein intake. You can also drink a cocktail if the last meal was more than three hours ago. The use of the supplement in this case compensates for the protein deficiency and increases the effectiveness of the upcoming workout.



Whey protein is best. The top best proteins include Amino Protein, JYMProJYM and other brands. Additives are presented in various flavors - from chocolate chip cookies to raspberries.

Taking protein after a workout is most important for acceleration. Immediately after intensive exercise, a cascade of biochemical reactions is launched - the synthesis and breakdown of proteins. In order for the formation of muscle protein to exceed its breakdown, it is necessary to use.

To replenish the protein supply, it is recommended to use whey or isolate. After exercise within 25-30 minutes in the body there is protein-. This phenomenon is characterized by a change in the usual course - simultaneously incoming protein and carbohydrates are spent only on the formation of proteins, therefore, there is no deposition of fat in the subcutaneous tissue. For this reason, nutritionists recommend using after training instead of protein. The supplement includes not only protein, but also carbohydrates. This composition is more effective in building muscle. The simultaneous use of a sports supplement with -branched amino acids, as well as carnitine, which reduces the feeling of fatigue and shortens the recovery period, brings benefits.

The use of sports supplements between meals provides the body with protein throughout the day. This is especially true during the drying period or in violation of the diet. You can take whey protein, concentrate, isolate.

It is recommended to drink before going to bed. This type of sports supplement is slowly absorbed, which prevents the breakdown of protein in the muscles and reduction in their mass. At night, the adrenal glands produce a certain amount of catecholamines, which contribute to the breakdown of protein. It is recommended to consume casein an hour before bedtime.

The intake of protein after its intake occurs within 5-8 hours, depending on the characteristics of the powder and the individual characteristics of the organism. The use of casein after heavy physical exertion is effective, since the intake of protein for several hours accelerates the process of regeneration of damaged muscle cells.

The main approach to nutrition for gaining muscle mass is complex. Maximum efficiency is observed with regular and long-term (a month or more) intake of sports supplements. At the same time, a multicomponent sports nutrition diet is preferable, which includes proteins or gainers, BCAA, carnitine and other nutrients. Compliance with the necessary dosages and regimen of use helps to achieve the desired relief.



However, the widespread belief that sports nutrition can replace regular food is wrong. The transition to a mono-diet can cause irreparable harm to the body. Do not forget about possible contraindications to taking sports supplements. So, people with lactose intolerance need to use a soy supplement. If you experience an allergic reaction or other side effects while taking protein, you should stop taking it and consult a doctor.

How much protein should you take per day

The need for protein depends on the number of workouts, their intensity, as well as gender, age, weight and other individual characteristics of the body.

On average, a person who does not play sports needs about 1 g of protein per 1 kg of body weight. Athletes who train regularly need 2-3 g of protein per 1 kg. Beginners are recommended to start with a standard amount of protein - 1 g / kg with a gradual increase.

If natural food meets the necessary requirements, it is not necessary to include sports supplements in the diet. Otherwise, the muscles will grow faster if you use dietary supplements or adjust the menu.

For example, an athlete weighs 78 kg, which means that the daily protein requirement is 220 g. With food, only 150 g of protein enters the body, which is much less than the norm.

To understand how much protein supplement to include in the diet, calculate the protein deficiency. To do this, 150 g is subtracted from 220 g, the lack is 70 g. One serving of protein contains about 25 g of protein, which means that dietary supplements are taken three times a day.

Table of the average daily protein intake per 1 kg of weight (grams)

The presented table shows the daily requirement for protein, taking into account gender and age.

How to take protein for weight loss girls

Protein is taken not only to increase muscle mass, but also to lose weight, which is most important for girls. To lose weight, you need to properly use sports supplements.



Whey protein is available in the form, and. The difference lies in the degree of purification from fats. For weight loss, it is recommended to use an isolate or hydrolyzate. They contain the least amount of fat.

The recipe for preparing the supplement is simple - pour the powder with milk. Nutritionist advice - it is better to use a low-fat product.

Casein protein is used to prevent the breakdown of muscle protein at night. In addition, the slow intake of amino acids during 7 hours of rest is able to restore muscle fibers that have undergone microtrauma. The supplement is a dry powder, which is thoroughly mixed in milk or water using a shaker and drunk 30-60 minutes before bedtime.

In the interval between workouts, whey is used to maintain a normal concentration of protein in the body.

Results

The duration of taking sports nutrition for weight loss depends on the initial body weight, nutritional characteristics and metabolic rate. As a rule, protein is taken in a course of several months.

To achieve the maximum effect, you can not limit yourself to just taking protein - it is recommended to improve nutrition and start exercising.

For beginners, a morning or evening jog is suitable, which, as the level of general physical fitness increases, can be replaced with strength exercises. If the body is not prepared, you can not swing too hard - it can harm the body.

So, you have acquired a quality whey protein - and what's next? And the question arises, how to take protein to gain muscle mass, at what time and how many times?

I run into this all the time. People buy protein powder with no idea how to take it properly. Most often, most of them are guided by the phrase "the more the better" and take more than they should.

The results of this excessive consumption of the powder can be digestive problems and bloating, as well as a good financial outlay.

To get started, read and why it is needed.

So, in my post, I am going to tell you how to take protein for muscle mass in order to get the most out of your whey protein shake, when and how much to take it!

Before we tell you when to take, let's talk about how much.

Your muscles are in a state of constant synthesis and breakdown of muscle proteins. Muscle growth will begin only when the synthesis process is more intense than the splitting process. This state is called positive protein balance, and it is the process by which muscle grows.

Lifting weights increases protein synthesis, but only when enough amino acids are present in your diet, which help the synthesis process to prevail over breakdown, and this leads to muscle hypertrophy. Whey protein is the highest quality product, a source of protein of high biological value, which is rich in amino acids that contribute to muscle building.

How much protein is needed for optimal muscle growth?

A number of scientific studies have been conducted to find out how different doses of protein affect the level of muscle protein synthesis.

In one such study, conducted by the Exercise Metabolism Research Group, Department of Kinesiology at McMaster University in Canada, a group of young adults performed intense resistance training with weights followed by an egg protein drink containing varying doses of protein (0.5, 10, 20 or 40 grams of protein).

The study found that maximum post-workout protein synthesis was achieved with 20g of protein. The difference between 20g and 40g was minimal, although as seen in the graph below, there was a slight increase in protein synthesis between the two doses.

In a similar UK study at the University of Stirling, the Health and Exercise Science Research Group used whey milk protein to look at skeletal muscle growth in response to different doses of protein after resistance exercise. The results were the same, there was no significant difference in the rate of protein synthesis between doses of 20 and 40 grams.

Intention: Volunteers (n=48) ate a standard, high-protein (0.54 g/kg body weight) breakfast. Three hours later, they completed a set of non-reversible exercises (8 x 10 leg presses and leg extensions, 80% one rep with max weight). Immediately after training (~10 minutes), the volunteers drank 0, 10, 20, and 40 grams of whey milk protein. The rate of myofibrillar muscle protein synthesis and the rate of whole body phenylalanine oxidation and urea production after absorption of the substance was measured for 4 hours after ingestion of the drink by continuous administration of labeled atoms labeled as [ 13 C 6 ] phenylalanine and [ 15 N 2 ] urea.

Results: Myofibrillar muscle protein synthesis increased (Protein< 0.05) на 49% (± стандартное отклонение) при дозе сывороточного белка выше 0 г. и на 56% при дозах сывороточного белка в 20 и 40 г, в то время как при дозе 10 г. особых изменений не наблюдалось (белок>0.05). Rates of phenylalanine oxidation and urea production increased with 40 g of whey protein.

Conclusion: 20 g of whey protein is sufficient to maximize the stimulation of the rate of myofibrillar muscle protein synthesis in young people weighing about 80 kg who performed resistance exercises. The dose of whey protein is more than 20 gr. stimulates amino acid oxidation and urea production. This trial is registered at: http://www.isrctn.org/ as ISRCTN92528122.

I know what some of you are thinking at this moment.

"But I've seen professional bodybuilders eat way more than 40 grams of protein per meal."

This is true, as well as the fact that professional bodybuilders take a large amount of anabolic steroids. Combine training with steroids and there will be a dramatic increase in protein synthesis. Their protein synthesis is much faster than that of ordinary weightlifters.

Bottom line: how much protein to take

Based on the research above, 20 to 40 grams of whey protein is enough to maximize muscle protein synthesis. So, if, for example, your whey protein contains 16 grams of protein in a scoop, 32 g will be the optimal dose for you, and the excess will not affect your synthesis in any way, which cannot be said about your wallet.

It's time to stop drinking 4-5 scoops per shake. As these studies show, there is no need to make shakes with more than 40 g of protein, even after a workout.

Now that you know the optimal dose of whey protein per serving, let's move on to the second question, namely when during the day it is best to drink your shakes.

1: Protein in the morning before meals or after

Can you drink protein in the morning? To answer this question, let's figure out what you need to eat in the morning. Basically, I imagine bodybuilders who cook themselves different dishes from eggs in the morning. Omelet, fried eggs, poached eggs and boiled eggs are the highest quality protein source. But I need something quicker and easier after sleep that will provide the same amount of protein as regular cooking.

Whey Protein Shake is a quick, easy and delicious source of protein for breakfast.

The first thing you should do in the morning is to drink a protein shake, since these early hours are considered the most suitable time of day to drink protein in the morning, because while you were sleeping, the body was without food for 7 to 9 hours. In order to maintain a positive protein balance, it is essential to supply the body first thing in the morning with a highly biological and rapidly digestible source of protein. Whey protein is the ideal solution.

A bowl of oatmeal, muesli, or buckwheat with a protein shake is a healthy breakfast for muscle growth.

2: Protein Pre-Workout

Drinking a protein shake before a workout is certainly healthy, but it's really not really necessary.

If you had a full meal of lean protein and carbohydrates 2 hours before your workout, then you don’t need to drink a pre-workout shake because you will have enough nutrients in your body that will supply you with the energy you need for training and reduce muscle breakdown. squirrel.

However, if you're short on time or it's been 3 hours or more since you ate, then it's a good idea to have a protein shake before your workout. It ensures that there are enough amino acids in the body, which will reduce the breakdown of muscle protein during training and will help the recovery process after training.

3: Protein After Workout

When it comes time to "fill" yourself with protein, there is no better time to do it than after a workout. Any training stimulates the synthesis and breakdown of muscle protein. Without enough post-workout protein, protein synthesis will not exceed the breakdown process, which means your workout was wasted in terms of muscle growth.

After a workout, muscles are in an anabolic state for approximately 48 hours. The first two hours of this anabolic state are when your muscles are most sensitive to amino acids from protein intake. Any protein intake during this 48-hour period will be used for recovery and growth, but maximum protein synthesis is achieved within the first two hours after training.

It is best to take whey protein immediately after your workout to ensure maximum muscle growth.

This period of time is sometimes referred to as the "post-workout window" and the best way to make the most of this time is to consume a high quality, fast absorbing protein such as whey.

The body's need for protein after a workout is very high, as the muscles urgently need it for the processes of recovery and growth.

Other times of the day as part of a meal:

Throughout the day, it's best to eat healthy whole foods and vary your protein sources. However, you can replace one of your daily meals with a protein shake with carbohydrates, and if your schedule does not allow you to snack on a normal meal, then a protein shake will come in handy.

Before bedtime

Drinking a protein shake before bed is a good way to supply your muscles with amino acids while you sleep and prevent muscle protein breakdown. And you should also drink a shake before bed after a hard day of training to get the maximum protein synthesis during the 48-hour period after training.

If you decide to drink a cocktail before bed, try casein instead of whey. Casein protein turns into a gel in the stomach. The gel-like consistency of casein slows down the rate of digestion and absorption, as a result of which the amino acids necessary for muscle growth are slowly and steadily released into the bloodstream throughout the night.

You now have a short guide on how much whey protein to take and when. You should drink protein shakes only when there is a reasonable need for them, namely 2 to 3 times a day. In the morning, after training and as part of one of the meals.

(9 ratings, average: 4,67 out of 5)

How to use protein for muscle growth? Let's start with the fact that sports nutrition plays an important role in the training of bodybuilders. It is increasingly included in the diet of athletes who are engaged in the formation of their body, pumping various muscle groups, and honing the relief.

Protein supplements for muscle growth

The most popular nutritional supplements in the sports community are protein supplements, which contribute to the rapid growth of muscle tissue, increase strength and endurance. Protein products are used not only for weight gain, but also for weight stabilization and weight loss.

Therefore, it is important to use it correctly and have an idea how to use protein for muscle growth. Many athletes, especially beginners, are lost in the variety of protein complexes that the modern industry produces, they do not always know how to use protein for muscle growth in order to get the most out of it and not harm their health.

It is known that without a sufficient amount of protein material, it would be impossible to provide voluminous muscles. (animal protein / ) a person receives with food. Experts and experienced bodybuilders agree that a healthy body needs about 1.5 grams of protein per kilogram of weight per day for muscle fibers to gain weight.

To speed up this process, to make it more effective, the dose is increased to 2 grams per kilogram. Getting this amount of complete protein from everyday food is very difficult. The problem is easily solved with the help of natural food supplements, which are divided into the following groups:

Read other blog articles.

Whey protein is a high-protein mixture obtained from whey, which is formed during the curdling of milk, by pasteurization, filtration and concentration and drying.

Whey protein has the highest biological value ( 100% ), thanks to which it effectively helps athletes lose weight and gain muscle mass.

Whey protein, belongs to the class easily or fast-digesting proteins, which very quickly saturate the blood with amino acids, preventing catabolism processes after and during a hard workout.

In the sports nutrition market, whey protein can be found in three types, which are fundamentally different in quality and price:

• Concentrate(cheap type of protein, 60-85% protein, low purity. One serving contains approximately 24 g of protein, 3 g of carbohydrates, 2 g of fat, 65 mg of cholesterol, and a small amount of vitamins and minerals. Such protein is absorbed within 3-4 hours, by 90%)
• Isolate(the protein is highly purified, which contains 85-97% protein. One serving in small quantities, and sometimes does not contain fat, cholesterol and carbohydrates at all, but it has BCAA amino acids in large quantities. Absorbed by 90%, on average within 3 hours.)
• Hydrolyzate(one of the most expensive forms of protein, obtained from whey protein isolate, is able to stimulate the secretion of insulin. It is instantly absorbed into the blood, due to the fact that this protein has already been split into fragments of 2-3 amino acids sequentially linked by a peptide bond. On an empty stomach , one serving of this protein will be absorbed within 20-30 minutes.It has a specific bitter taste, indicating the quality of the product.Ideal as an alternative to conventional amino acids.)

In 1985, scientific studies were carried out (by scientists Moriarty KJ, Hegarty JE and others) about the effect of whey protein on muscle growth. As it turned out from them, a significant difference in the change nitrogen balance in the body was not observed when taking the concentrate and isolate. Conclusion - why pay more if the effect of whey protein concentrate will be about the same. While, the efficiency of use hydrolyzate, in relation to other types of protein (concentrate and isolate) does not exceed 10-15% .

For those who are interested, you can read about what types of protein exist on store shelves in this one.

Whey Protein Chocolate Flavor

The serum itself contains an excess, in addition, USA is the premier supplier of whey protein worldwide, which means that the whey protein you sell will be of the highest quality.

Essential amino acids make up more 60% of the total protein content in whey. As a result, we get whey proteins, with a rich set of essential amino acids, that is, with a high biological value, which are significantly superior in quality to many vegetable proteins.

Isolates whey protein (WPIs), are perfectly balanced, have a good composition, like sports nutrition products. WPI have an extremely low content lactose less than 1%. In addition, their excellent and mild taste allows them to be bred not only with milk, but also with various fruit juices.

Thus, whey proteins provide:

• fast flow of energy
• increase muscle mass
• recovery after a hard workout

Whey Protein Ultimate Nutrition

In addition, whey protein has a prestigious USDA certificate, according to which, its amino acid composition, and the rate of assimilation has a coefficient 1.14 , meanwhile, when other protein products have only 1.0 . And this means that whey protein has scientifically exposed data and a certificate of high quality.

biological value protein, is a measure of protein quality. It is measured by the degree of protein digestibility and a balanced set of amino acids, respectively, the more protein is digested and the better the amino acid composition, the higher the biological value will be. Whey protein in studies scored 100 points, which is higher than that of all other types of protein.

It is best to take protein drinks right away. after strength training, for a fast supply of protein and nutrients, and can also be in 1 hour before the training itself (to suppress the processes catabolism, which are inevitably triggered when the athlete is exercising). During rest, on non-training days, it does not really matter when to take protein, except perhaps the next day, in the morning when you wake up, you should saturate your starved and depleted body with whey protein.

In the body, protein levels are depleted through training and physical activity. Whey protein supplies all the essential amino acids and is the building block for building muscle. muscle mass. It builds new muscle fibers, increases endurance and reduces muscle breakdown. Whey supplements provide a large amount of amino acids with branched chain, which are important for bodybuilders as they are metabolized directly to the muscles instead of the liver, unlike other amino acids.

Gold Standard Whey Protein

Depending on your diet, when and what you eat should be included in your menu so that amino acids saturate your body every 3-4 hours. So, for example, if you do not have time to cook meat and potatoes, it is advisable to take at least one protein drink or protein bar with you in order to fill all the body's need for protein.

For example, on weekdays, a healthy breakfast would look like this:

• bowl of oatmeal with milk
• protein drink

And on the weekends, when you have more free time, cook natural breakfast such as steak and eggs.

For bodybuilders, that is, for gaining muscle mass, it is acceptable to consume 2-2.8 grams protein per 1 kg of body weight every day, try to eat like this, experiment. If you cannot eat as much protein from regular, natural foods, then include protein drinks in your diet to compensate for the missing protein (protein).

Because whey protein is considered fast, it is not very convenient to use it in your schemes, therefore, if possible, purchase complex protein, which is ideal for "drying". If you have already bought whey protein and want to lose weight, then take 1/2 part from the recommended serving, the rest of the protein should be consumed from natural foods.

What is useful (rich) whey protein?

Whey proteins are rich in arginine and lysine. It is believed that these amino acids (arginine and lysine) can stimulate the production of growth hormone, which naturally will have a positive effect on bodybuilders, on the growth of muscle mass in general. Proteins can stimulate the release of growth hormone, which is anabolic hormone or a muscle growth stimulant.

Since it is forbidden to use in your physical training (in 1976 IOC officially banned the use of AAS), athletes around the world, to this day, are looking for substitutes and analogues of steroids, various natural preparations, adaptogens, to increase strength, endurance and muscle mass.

An alternative to using steroids can be the inclusion of various foods in your diet, for example, whey protein, ideal for bodybuilders, of course, the effect of anabolics on the human body is not compared more, unlike high-quality protein, but still, it is better than nothing, and moreover, not only safely but also useful.

Whey Protein Composition

Whey contains glutamine, a conditionally essential amino acid. The role of glutamine in the body of an athlete has been fully studied, it is to prevent fatigue and overtraining. It is conditionally essential, because in certain situations it may be necessary in the diet. acts as a fuel for cell division. In addition, 60% of all amino acids that are contained in skeletal muscles, is precisely glutamine, therefore, athletes should not be allowed to be deficient in this amino acid, in order to avoid stopping muscle growth and muscle destruction.

Glutamine plays an important role in binding ammonia, which has a detrimental and toxic effect on muscle fibers, thus neutralizing ammonia on the muscles. During stressful situations, the need for glutamine can increase significantly in the body. The addition of glutamine to whey protein greatly expands the range of uses for this sports supplement. Glutamine can also be used with success in other sports drinks, shakes. Sports nutrition manufacturers can increase value their products by adding glutamine to them.

Protein and other sports supplements have long been an integral part of the training of any more or less advanced athlete. And it's not necessarily about bodybuilder. In any other sport where you need to develop strength, endurance or muscle mass, various sports supplements are as much an integral part of the daily diet as they are for a bodybuilder.

What is a protein?

Quite often people confuse two, in fact, identical concepts. Many believe that this is something bad, harmful to a person, and protein it is a useful, multifunctional component. So here it is protein and protein- this is the same organic component, which is one of the most important macronutrients for our body.

In bodybuilding, a sports supplement with a high concentration of protein is very much appreciated for its properties, which help in building muscle mass of an athlete, due to the polypeptides it contains.

Polypeptide- this is a chain of various amino acids (more than 10), interconnected by a chemical bond. This chain contains both non-essential and non-essential amino acids that perform the most important functions in the human body.

Why is protein needed?

Proteins play a fairly significant role in many vital processes that occur in our body. Our body, the body consists of the lion's share of protein molecules:

• Hair
• Nails
• Released hormones
• muscles
• Lipoproteins
• Etc.

This element is the basis for building cytoskeleton, that is, a kind of framework for a living cell. Also, it plays an important role in maintaining the immune system of the body, signal transductions etc.

In bodybuilding, protein is used to achieve several goals, namely:

• To maximize the anabolic effect and thereby build more muscle fibers.
• For drying or keeping the body in a sporty and toned shape.

By training in the gym, we expect to build muscle, increase them in volume. To do this, our body needs a building block in sufficient quantities, from which the body will create new muscle cells. As you understand, this building material is PROTEIN.

So, in order to get it, the athlete uses two ways. Obtaining this macronutrient from natural food: meat, eggs, cereals, fish and so on. The second way, to be more precise, additional way to get protein, is the inclusion in your diet of sports supplements, namely - PROTEIN.

Even if an athlete needs to lose weight or just keep their body in excellent physical shape, protein can also be used if possible. As you know, it helps to burn excess fat, and minimize the likelihood. For such purposes, it is best to use whey protein isolate, in which the maximum amount of protein with a minimum content of other substances.

Useful related articles:

How much protein to take?

To ensure the preservation of muscle tissue, a prerequisite is the consumption of sufficient amounts of protein. If a person starts playing sports: running or training in the gym, the need for protein increases significantly. This is due to the fact that an increase in physical activity implies an increase in the burning of various energy sources:

• ATP molecules
• Glucose
• And etc.

This list also includes amino acids. That is, when there is a shortage of nutrients in the body to maintain physical activity, it begins to break down proteins into their constituent amino acids. To protect your muscle tissue from decay, you need to provide your body with a sufficient level polypeptides.

The main source of this nutrient is ordinary food. However, very often there is a need to add an additional source of protein to your diet, since it is very difficult to squeeze out a sufficient daily allowance from natural products. This problem arises due to the fact that most of the foods that people consume daily are rich in: carbohydrates, fats, vitamins. But not for protein.

Also, many people often have trouble digesting large amounts of food. That is, it is very difficult for many to consume enough food while maintaining a regimen to get the daily protein requirement.

In addition, there are often such life circumstances in which a person goes without food for a very long time. For example, when a person is on the road, and there is no way to fully eat. Moreover, if you have a shaker and protein powder on hand, just add water to the container, pour in the protein and mix all the components well until a homogeneous mass is obtained. A minimum of time is spent on this process, as a result, a person receives a sufficient portion of protein in order to replenish his internal nutrient reserves and prevent catabolism.

It is especially difficult to obtain a daily protein intake from ordinary foods for experienced athletes whose body weight exceeds 85 kilograms. In this case, the required amount of protein to ensure the restoration of the whole organism and create all the necessary conditions for building even more muscle mass increases significantly. The additional source we are talking about now is, as you understand, protein.

Of course, if you do not have any problems getting protein from food, the need for sports supplements fades into the background. That is, their use is not a priority. If you often have life circumstances in which the consumption of normal food in sufficient quantities becomes impossible, then you should think about buying the necessary sports supplements.

How much protein should be taken per day?

So, many novice athletes do not know how much protein to drink per day in order to get the desired result, maintain muscle tissue or build it up. In principle, there are no specific rules, exact figures that would give an answer to this question. Everything is purely individual.

Here are some of the important factors that, one way or another, determine the daily protein intake:

• level of physical activity
• athlete's body weight
• daily diet

That is, when determining how much protein to drink, it is necessary to take into account the above factors and try to find a middle ground so as not to go too far, or vice versa, not to reach the required daily protein intake.

As you know, for an ordinary person who does not engage in any sports, 1 gram of protein per 1 kilogram of body weight is enough. When you start playing sports, especially bodybuilding, this dosage increases. Ideally, in order for training to pay off and give a positive result, it is necessary to adhere to a proportion in the form of 2-3 grams of protein per kilogram of body weight (for the necessary growth of muscle mass and maintaining a positive nitrogen balance). That is, if your weight is approximately 75 kilograms, the daily rate will be approximately 150 to 225 grams of protein per day.

Once again, if you get the same 200 grams of protein from natural food per day without any problems, then you can do without the use of sports supplements. Otherwise, you need to revise your daily diet, if necessary, add the appropriate or buy protein in specialized sports nutrition stores.

Example

So, for example, you weigh 75 kilograms. To achieve a positive result, you need to take 225 grams per day. To understand how much protein you need to drink, you need to determine how many grams of the above figure you are consuming.

For example, from natural food you get 140 grams of protein per day. Naturally, this figure is far from ideal, and to supplement it, we subtract from 225 grams the amount of protein that you get per day from solid food, namely 140 grams. Approximately 85 grams of the missing macronutrient comes out.

We take the average concentrate, in which one serving (ideally 30 grams) accounts for approximately 22-25 grams of protein. From this, it follows that in order to get the missing 85 grams of protein, you need to take about 3 servings of protein per day.

Some manufacturers are cunning, releasing under the guise of protein, something similar to. For example, a typical serving of a protein shake (30 grams, as we already know) should contain an average of 24 grams of protein. The remaining 5-6 grams are additional amino acids, carbohydrates, a small amount of fat, etc.

So, in some sports supplements of this kind, sellers indicate the recommended volume of one serving from 40-50 grams of powder, which must be diluted with liquid. At the same time, this volume contains the same 22-25 grams of protein as in a normal proportion of high-quality protein (30 grams - measuring spoon). The remaining 10-20 grams are cheap raw materials. Thus, manufacturers save their money by forcing buyers to spend extra money on buying new protein, which quickly runs out due to such bulky servings. Be sure to look at the composition of the purchased protein.

You need to take protein daily to maintain your daily protein intake. And it doesn't matter if you have a workout scheduled today or not, you can drink protein.

Protein can be drunk with water, juice, milk, creatine, or even kefir. The most important thing is to know how to do everything right. You can find more detailed information in this article:

In order to take the protein as correctly as possible so that nothing interferes with its absorption, it is necessary to mix the powder with a minimum amount of liquid sufficient to mix the protein mixture well until a homogeneous mixture is formed. Excessive fluid volume can impair the absorption of protein in the body. .

For whey protein, mixing according to the above rules is best.. As for another popular protein -, things are a little different here. Casein, with a small volume of liquid, is quite thick. To ensure unhindered absorption of the supplement, a larger volume of water is needed.

Experts recommend mixing the protein with water, as it does not interfere with the normal absorption of the protein mixture, unlike milk.. The fact is that the composition of dairy products includes various nutrients that can inhibit the absorption of protein. This is highly undesirable, especially when a person takes protein after training, when the fastest absorption of macronutrients is needed.

Optimal time for protein intake

The main focus of a person should be on natural food. However, it does not always, at the right time, allow you to quickly get the right amount of nutrients. Normal food usually takes a long time to digest before saturating the body with the necessary macronutrients, not to mention meat products, which take several hours to digest. In such situations, sports supplements come to our aid.

Of course, after a workout, the body is in such a state that the absorption of products occurs much faster. However, sometimes it is still more convenient to use protein shakes.

When to take protein?

• After waking up
• In between meals
• Before workout
• After workout
• Before bedtime

Important!!! Do not forget that protein is just a regular supplement to the main food. You can not replace food with protein shakes. You can do it this way: for example, after a workout, drink a protein shake if you don’t have a bowl of food with you. After that, you return home and already prepare normal food for yourself: boiled meat, salads, fruits, buckwheat, and so on.

Also, we must not forget that the essence of protein intake is to replenish the missing nutrient reserves. Do not abuse this supplement. For example, if you consume enough protein per day, and you lack only 40-60 grams of protein, in order to get the daily norm, it is enough to take protein after sleep, after training and before bed. The main goal is to comply with the daily norm in order to achieve the goal and not overdo it.

1. Best to stir protein with water. So he is the maximum.
2. Do not overestimate this type of sports nutrition. It is not advised to take protein if a person is already getting enough protein from natural foods.
3. To improve recovery abilities, you can drink protein by combining it with. Read more.
4. You can combine protein with a gainer. However, as practice shows, you can completely do without a carbohydrate-protein supplement. A detailed analysis of the topic is here - “?”.
5. Do not save too much when buying protein. Too cheap a product may turn out to be a fake or contain a low-quality mixture in which quality standards will be violated.
6. Do not stretch one can of protein for a whole year. Use exactly as much as it says on the package - 30 grams serving.
7. If you are lactose intolerant, that is, milk protein, you should buy whey protein isolate.
8. A good enough whey protein concentrate blend isolate to go with is - 100% Whey Gold Standard. One serving, which is 29.4 grams, has 24 grams of protein. The minimum amount of fat, the maximum amount of protein, amino acids.
9. You should not use protein if you have diseases or pathologies of the kidneys. You should definitely consult with your doctor!

conclusions

Let's sum up all of the above. So, now you know how to properly take protein, when it should be done and in what quantities it should be drunk. It is important to understand that it does not really matter when you drink this sports supplement. The most important thing is to get the required daily protein intake.

Also, the choice of a high-quality protein mixture in trusted online or offline stores is of great importance. The main problem is too high hopes for this type of sports nutrition. That is, many spend their last money, buying either a low-quality product or a very expensive protein, in the hope of a miracle. After that, there is simply not enough money for normal nutrition. Buy protein only if your budget allows you to buy sports nutrition and, at the same time, buy all the necessary natural food in supermarkets. This is a very important point.

Protein will not give any miraculous effect, and even more so will not replace natural food. If you don't have the money. The ideal option is to spend money not on sports pit, but on food: meat, fruits, cereals, vegetables, and so on. This should be understood.

In principle, this topic can be completed. If you liked this article, share the links on social networks. For you, a couple of seconds of business, and for the site - a big plus! If you have any questions, ask them in the comments. Thank you all for your attention!