How to take whey protein? How to take protein to gain muscle mass How to take protein to gain muscle mass

Many people know that an ordinary person needs about 1-2 g of protein separately for each kilogram of weight to ensure normal functioning. For athletes, especially bodybuilders, and people seeking to gain high-quality muscle mass, this figure doubles (up to 2-4 g). Such dosages make it possible to create a positive nitrogen balance and form a high concentration of amino acids in the body. This is the primary factor in the onset of muscle growth. As a result, many may have questions about how to take protein and what its classifications are. This will be discussed further below.

Varieties

Protein is divided into the following types:

Serum. This group includes certain subtypes. Namely: whey protein concentrate, hydrolysate and isolate, as well as casein.

As mentioned above, athletes need protein from 2 to 4 grams per 1 kg of body. It follows that the daily protein intake is calculated based on these data. But you need to know that each type of this product is taken at different times.

Whey proteins

Let's look at this group first. It is advisable to take whey proteins before and after finishing a workout, as this increases protein synthesis in the muscles. And only whey protein contributes to this. It is also important what time the reception will take place.

Whey is the liquid that is formed during cheese production when milk is curdled. It is considered a by-product of production. Today this product is the best protein. It simultaneously helps increase muscle mass and burn fat.

To obtain a strong anabolic effect, which cannot be achieved using whey protein alone, it is necessary to take isolate or hydrolyzate mixed with casein protein. This is important. There are a few things to consider when deciding how to take whey protein. Namely:

• In the morning, it is advisable to consume whey protein hydrolyzate, since during this period of time catabolic processes begin and the muscles lack protein. It is to suppress such processes that the morning intake of this protein is necessary. These are exactly the two cases of formation of the so-called “protein window”. As a result, taking whey protein helps close it quickly.
• You can also use this product throughout the day. This is necessary to maintain protein balance in the body. In this case, it is advisable to take multicomponent mixtures based on slow and fast proteins. This is important for ensuring the specified balance.
• Before the start of training, protein is consumed in order to provide the necessary energy potential to the athlete's muscles. However, for this it is advisable to use so-called gainers.
• At the end of the workout, the use of this product is necessary in order to close the next “protein window”. This time is the period when the best option would be to consume whey protein, as it is endowed with a high degree of digestibility. You can take whey protein with casein.

• The first intake of this product after the end of training is very important, since it is from 20 to 120 minutes after the end of physical activity that the athlete’s body requires proteins, and therefore it can absorb a much larger amount of them compared to the usual state.
• You should take this protein at night to gain weight. According to many experts, this process is needed to nourish muscles that are recovering from daily stress. In this case, the most effective protein is one that is absorbed over a long period of time. Casein is best suited for this. Its description follows.

Casein protein

It is often called a “slow” protein product, since it takes a long time to break down and does not enter the blood immediately. It is used to gain muscle mass or lose weight. Let's look at when and how to take casein protein correctly. Read about it below.

How to take casein protein for weight gain?

In this case, everything is quite simple. According to experts, when gaining muscle mass, casein protein can be an excellent addition to whey. How to take this product will be described below. Before and after training, the body needs quick fuel. As a result, this product will not be able to cope with this on its own.

To increase muscle mass, casein protein is consumed at night. This is necessary to slow down catabolic reactions and muscle breakdown during sleep. In an ordinary person, the body remains without food for more than 8 hours at night, as a result of which the anabolic process decreases. Therefore, in this case, casein can prevent this. It is taken 35-40 grams before bedtime.

Its calorie content is 360 kcal for every 100 g of product. Therefore, in the absence of excess nutrition, it will not be able to cause an increase in body fat mass.

Egg white as a type of sports nutrition

Let's consider this type in more detail. Egg albumin is a product that is produced in its pure form only by companies from abroad. It is represented by only a few foreign manufacturers. To avoid being sold powdered milk instead of this protein, you need to take it not by weight, but in branded packaging. This is important to know.

Egg protein has no downsides. Its advantage is its clearly balanced composition of amino acids. This cannot be achieved by eating natural products. After all, even they contain fat. But it is absent in sports nutrition.

Frankly, some of these fats are not harmful, while others are even beneficial. In addition, egg protein cocktails are easy to prepare. More on this later.

How to take egg protein?

This process is simple. Many people may have a question about how to take egg protein. The answer in this case is quite simple. It is best to take egg protein as a shake. Its recipe is as follows: you will need 2 full tablespoons of this powder, which are mixed with 180 - 200 ml of water, milk or juice.

When deciding how to take protein to gain muscle mass, you need to know that it must be consumed no later than one hour before starting a workout. This should also be done immediately after its completion. Half is drunk before, and half after. This is an average dose, which is designed for the average bodybuilder, whose weight is about 80 kg at an average training intensity.

Soy protein

This is another important product. It is a protein concentrate from soy. When consuming this product, catabolic processes slow down. This helps to accelerate the growth of muscle mass, as well as increase strength indicators. This product is an effective protein. How long should I take it? Let's look further.

Soy protein, like any other, is able to cope with the negative consequences of muscle stress.

Since this product is a slow-acting protein, it is taken during the day between main meals. It is also possible to consume this protein at night.

As for the dosage, there is no definite answer here, since the measure depends on several factors. These are the manufacturer’s recommendations, the athlete’s weight, the goal he has set for himself, as well as financial capabilities.

Taking protein throughout the day

It is necessary to properly plan this process. This is important in deciding how to take protein. Because at certain times of the day the body needs this substance differently, and its absorption capacity is different. This is as follows:

• In the morning, this product is needed in order to eliminate the “protein window”. During this period, it is best to take whey protein due to its good absorption by the body.
• Throughout the day, this product is needed to maintain protein balance in the body. It is recommended to take multicomponent mixtures based on “slow” and “fast” proteins.
• Before training, this product is used to give muscles energy potential. However, for this it is advisable that gainers be used.
• After finishing your workout, protein intake is necessary in order to eliminate a certain “protein window”. During this period, it is good to take the specified whey protein due to its rapid absorption in the body.
• At night, protein is needed to replenish muscles with amino acids, which are restored during sleep. It is the product that is absorbed over a long period of time that works very well. For example, casein.

There is a formula that will help solve the question of how to take protein to gain muscle mass. It is as follows: 2 grams of protein mass for every kilogram of your weight. For example, if you weigh 80 kg, then you should take from 160 to 170 g of protein per day.

What to take besides protein?

In this case, you must use the following:

• Carbohydrates. They provide energy to your muscles. This is significant, since protein is just a building material for muscle cells. And carbohydrates are their fuel.
• Amino acids. They are responsible for the construction of new muscle cells and their complete restoration.
• Glucose. For example, sweet fruits, sugar, honey. It provides nutrition for your brain.
• Fats. They are responsible not only for the restoration and preservation of joints, but also for protecting your nervous system during high activity, protecting it from depression, stress and exhaustion that appear during any strength training.
• Vitamins. They must be consumed because our body practically cannot synthesize them on its own.
• Sometimes it is necessary to use creatine monohydrate. In bodybuilding, it is one of the most effective and researched substances. However, many may have a question about how to take protein and creatine together. In this regard, an individual approach should be taken. Since questions regarding the optimal methods of its use remain uncertain. There are now various new forms of this product available, so decisions about how to take protein and creatine together should be made on an individual basis. By the way, experts in this field will be of great help with this.

Is protein harmful?

It is a pure natural product that is absorbed fairly quickly by the body. Protein powder is absorbed much better than meat or milk protein. This is a reliable fact. This is due to the fact that the powder does not need time to break down, since it is completely ready for use. At the end of the intake, this mixture is processed by the body in a matter of seconds and reaches all cells, providing them with proteins that are necessary for building muscles.

Description of Whey Protein

Composition of the product with natural taste:

• Whey protein concentrate.
• Fructose.
• 5% - cells.
• 1.7% - crushed wheat germ.
• Xanthan gum (emulsifier).
• Flavors.

80% of whey protein concentrate is obtained by drying and ultrafiltration of fresh whey. Nowadays, this product has firmly taken its position in the sports nutrition market and is in great demand among professionals and amateurs.

Whey proteins are very well absorbed. The amino acid composition of whey proteins is closest to the amino acid composition of human muscle tissue. As a result, Whey protein is considered an excellent product. How to take it will be discussed below.

Dissolve 2 scoops (50 grams) of this product in 300-400 ml of water, milk or other drink. Mix well in a shaker. It is recommended to consume the diluted cocktail within one hour after its preparation. Take it 2-3 times a day - between main meals and immediately after training.

It seems that even the most backward sections of the population, who now stand in lines at sports stores, have understood the benefits of protein for losing weight and building muscles. But, it is important not only to buy protein, but also to know how to drink it correctly. And not everyone knows this.

The article reveals the main secrets of white powder.

There are two reasons for this:

• the desire to lose weight not through muscle, but through fat;
• for a quick gain of muscle mass.

How much protein should you take?

The minimum amount of protein that should be taken by those who want to build muscle is 1.5 grams per 1 kg of their body. The optimal amount is twice as much, i.e. 2 grams per 1 kg of weight.

The thing is that a person’s daily diet is richer in carbohydrates and fats than in protein. Therefore, in order to correctly calculate the amount of protein needed to take, in addition to weight, you need to know how much protein enters the body with food. In addition, protein powder does not contain as much protein as stated on the package. As a rule, 100 grams contain only 70%. Therefore, if you weigh, for example, 70 kg, 70% protein should be taken 100 g per day. If you weigh more, the amount of protein taken daily should be increased accordingly.

Another important factor to consider when choosing your protein dose is the intensity of your workout, or lack thereof, on a particular day.

Amount of protein in grams (daily value)

Knowing the amount of protein received per day from food, it is easy to calculate how much additional protein you need to take, i.e. contained in protein. For men during the period of weight gain, it usually needs from 200 to 300 grams. For women, this amount is smaller - 150-200 g. The measuring spoon, which usually comes with the powder, contains 30-50 g of protein.

How to take protein correctly?

To prevent lumps from forming and make drinking protein more enjoyable, it is recommended to use a blender to prepare the cocktail. If this device is not available, a shaker will do - a blender bottle with whipping balls inside. It is enough to shake the shaker vigorously to obtain a homogeneous liquid.

You can mix the protein with water or milk, but you can also mix it with juice (many people prefer the latter option). Although the optimal amount of liquid required is usually written on the package, this does not matter much. You can, for example, use the following proportion: for 30-50 g of protein - 300 ml of 0.5% milk, kefir, water or juice.

It is only important that the protein is mixed with a cold or room temperature liquid, because at higher temperatures the protein coagulates (denatures), losing its properties.

Should you drink protein before or after meals?

Protein intake is not associated with meals, but it is better to do it between them. Taking the powder depends more on your goal. To facilitate the absorption of protein, it is better to divide the daily dose into several doses - 2-3. It is difficult for the body to absorb a large amount of protein taken at a time.

If you take protein immediately after finishing your workout (to close the protein-carbon window) and mix it with creatine, you can achieve explosive muscle growth. You can also take it before training. In this case, the created amino acid pool will allow you to train more effectively.

If protein intake is associated with weight loss, it can be an ideal alternative to food. You should take it instead of dinner and snacks. Thus, without increasing the daily calorie intake, you can increase the amount of protein consumed per day.

How long to drink protein?

The fact is that protein is an analogue of regular food, so it is not addictive. Therefore, you can drink it without restrictions. There will be no harm from this, but the benefits are enormous.

What happens if you stop drinking protein?

There is a common myth that as soon as you stop drinking protein, your muscles will deflate. This is not entirely true. The main thing to maintain muscle is to eat more protein-rich foods.

Which protein do you prefer?

Fitness beginners should give preference to a multicomponent complex protein. By the way, they are the majority. For experienced athletes, single-component proteins - whey or casein - are more suitable.

Whey Protein is a whey protein. It is digested quite quickly, so amino acids enter the body almost immediately and in large volumes. This type of protein has pronounced immune properties. In addition, it contains large quantities of BCAA acids necessary for the synthesis of muscle tissue.

There are two types of whey protein available on the market - whey protein isolate and concentrate, which is not the purest product. It contains from 40 to 80 percent protein. While the protein content in the isolate reaches 90-95%. It is clear that isolate is more preferable, since it is of higher quality and rich in proteins.

Second, i.e. casein is a complex protein obtained as a result of enzymatic curdling of milk. When casein enters the stomach, it forms a long-digesting clot, which the body provides with amino acids all this time. It is recommended to drink it at night to prevent catabolism.

Video: How to take protein correctly

Sports protein supplement has long been the most famous product for professional and amateur athletes, as well as a market leader. But still not everyone has crossed off protein from the list of prohibited chemicals, unaware that it is a protein that every body needs. During the manufacturing process, some products go through several stages of protein extraction and purification, which can then be diluted with milk or water and taken in the form of a cocktail, saving time on cooking. There are several types of such powders, so a different product will suit everyone depending on the purpose.

What is protein

Protein or protein is a macroelement that helps normalize the functioning of organs and tissues, build new cells, including muscle tissue, participate in metabolic processes, and are necessary for the proper functioning of all human organs and systems.

In sports nutrition, a special product has been created - protein powder, which is a nutritional supplement obtained in pure dry form with virtually no sugar or fat. Thus, the time for assimilation of the cocktail is significantly reduced, and the rich composition of the powder provides the body with all the necessary amino acids and calories.

Why do athletes need protein?

Having received such a powder in production, it is distributed to sports nutrition stores. Why don't athletes drink milk in its pure form, eat chicken fillet and eggs, and get all the same proteins? The fact is that the proteins in the industrial powder are absorbed instantly, which is necessary immediately after training, both strength and. Moreover, the cocktails are enriched, contain both essential and essential amino acids, and are maximally free of fat and milk sugar. As a result, the athlete receives pure, easily digestible protein, which is easy to prepare, carry in a bag and consume anywhere when there is no time to eat.

The benefits and harms of protein

Protein shake benefits:

• Saturates with all necessary amino acids – essential and essential.
• It is quickly absorbed, especially necessary after training.
• Easy to prepare, unlike other food items.
• It is simple and convenient to transfer a portion of dry powder in a shaker.
• Promotes the growth of muscle tissue.
• Taking some types of protein is allowed when losing weight.

Disadvantages and side effects:

• Individual intolerance is possible.
• May cause discomfort and digestive disorders, including diarrhea, constipation, nausea and vomiting.

Contraindications to taking protein

Taking the supplement is contraindicated in case of individual lactose intolerance. Also undesirable for persons under the age of majority.

Protein composition

In addition to pure protein, which contains a group of non-essential and essential amino acids that must be supplied to the body with food, the composition contains fats, carbohydrates, namely lactose, and flavoring additives. Also, depending on the brand, vitamins may be included in the composition.

What types of protein are there?

Whey Protein

This type of powder is distinguished by the fact that when obtained from whey, lactose is removed from it as much as possible, this makes the product less caloric and quickly digestible. Whey products are best taken post-workout. While the body has expended energy during exercise, the catabolic process begins. If you take a serving of whey protein on time, you can immediately avoid muscle breakdown due to its rapid absorption. This cocktail can be taken after strength and cardio exercises for those who want to gain more or just keep fit. The approximate calorie content, depending on the manufacturer, is 350-400 kcal per 100 grams; usually, one serving is 25-30 grams.

Casein

Obtained by separating casein protein from whey. This type of protein takes the longest to digest, so it is appropriate to take it during the period. This product is slightly higher in calories than whey protein, mainly depending on the lactose and fat content, which add energy value. The final product may contain 400-450 kilocalories per 100 grams. Casein is not suitable for those who want to remove fat tissue, but this type is indispensable for gaining weight. Since casein takes a long time to digest, it is advisable to take it at night to prevent muscle breakdown during sleep. The product can also be consumed before training or in the morning to saturate the body with protein for as long as possible.

Soy protein

Protein of plant origin does not have such value and rich amino acid composition for athletes of any level. It is the least digestible, but is an indispensable training aid for vegans and lactose intolerant people. Typically, soy protein is included in the diet to provide the body with all kinds of protein, but at the same time, reduce the cost of its products. Calorie content is about 300 kcal per 100 grams.

Whey isolate

It is obtained by completely purifying whey protein from fat and lactose. Thanks to this, the calorie content becomes lower, but the value and quality of the protein does not suffer. This product is indispensable for those who want to get their body in shape. For those who are overweight but want to pamper themselves with sweets, isolate will help them achieve results without causing disruptions in their diet. The calorie content of this powder per 100 grams does not exceed 350 kcal.

Whey Protein Concentrate

This type is the preferred supplement for gaining muscle mass. Unlike whey isolate, it contains a high percentage of carbohydrates and fats, which significantly increases the calorie content of the product, but makes it valuable for muscle growth and maintaining stable weight. Due to its high carbohydrate content, the concentrate helps increase the production of insulin, a powerful anabolic hormone.

Whey Protein Hydrolyzate

It is absorbed faster than others, since the chemical formula of the powder is partially decomposed into amino acids, so after training, at the time of hunger, when you urgently need to take food, hydrolyzate is an emergency aid. The calorie content and composition of the product are almost the same as whey protein, but the cost is much higher due to the production method.

Egg protein

Eggs, of all protein products, are the fastest and most fully digestible sources of protein in terms of speed of absorption. Therefore, we created a type of protein that suits everyone. Unfortunately, its amino acid composition is not as rich as whey, and the cost of egg protein is higher. It is often added to complete protein supplements. Egg whites are also suitable for those who are lactose intolerant. Approximate calorie content per 100 grams is 350 kcal.

Beef protein

Product for those for whom lactose is contraindicated. Beef has less fat, and the protein composition is rich in amino acids. One of the disadvantages of beef cocktails is the specific taste of bitterness, which is unpleasant to many, which is why it is not so popular. Calorie content does not exceed 350 kcal per 100 grams.

Complete protein

Multicomponent protein includes several types of protein; the formula may contain types such as: casein, whey protein, soy, egg and others in various proportions. This is the highest calorie type of powder, contains a large amount of carbohydrates and fats, the energy value increases to 500-600 kcal per 100 grams. The product is only suitable for weight gain, and thanks to casein it takes longer to digest, which is necessary at night. You will not be able to gain lean muscle mass with this product.

How to take protein

For weight gain

Casein, multicomponent protein, whey protein concentrate diluted with low-fat milk are suitable for muscle growth. Do not exceed 4 servings per day, not forgetting other sources of protein and carbohydrates in food.

• Be sure to take one serving after training, the second before bed.
• The remaining doses can be taken between meals, in the morning or before training.

The main thing is to reach your daily protein intake for muscle growth.

For weight loss

When losing weight, only whey protein isolate is suitable - without fats and carbohydrates. Take no more than two servings per day.

• One serving can be taken in the morning or between meals on rest days.
• On training days: Take one serving before training or in the morning, and the second immediately after exercise.

Dilute the powder with water to avoid excess calories.

What to look for when choosing protein

• Expiration date: the product must be fresh, do not use protein after the expiration date.
• Integrity of the pack or jar: there should be no signs of opening or deformation of the package.
• Availability of trademark certification, quality control.
• Ingredients: Each product is labeled with ingredients, which you need to consider and compare to your goals.

Conclusion

Protein is necessary for all athletes, both gaining weight and losing weight. Without amino acids, the growth of new cells, and therefore muscle tissue, is impossible. To increase muscle mass, an athlete needs to consume 2-3 grams of protein for every kilogram of his body. In this case, protein powder is not the only source of amino acids, but replaces 1-2 meals, or is taken before and after training. In addition, consuming protein in a timely manner helps prevent muscle breakdown, since during starvation the body will destroy muscle protein. Therefore, it is important for athletes gaining weight, as well as losing weight, to consume protein to avoid muscle loss.

With regular strength and cardio training, muscles receive a large number of microtraumas. Therefore, they need a lot of protein, which will help them recover and increase their mass. Under normal conditions, the body obtains proteins from protein-rich foods, but under increased loads it is necessary to additionally take protein supplements. If you want to give your body a bigger, leaner look, you need to think about getting the right amount of protein to meet all your body's needs.

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Benefits of Protein

Protein is an essential component of every cell and every process in the body. Hair and nails are mainly made of protein. The body uses protein to build and repair tissue, primarily muscle. It helps in the production of enzymes, hormones and other chemicals. It is an important component of the composition of bones, muscles, cartilage, skin and blood.

Along with fat and carbohydrates, protein is a macronutrient that is beneficial to the body in large quantities. It can be assumed that it is necessary to regularly consume protein foods to achieve an ideal body shape. But the body needs much less protein than you might think.

The required amount of protein for the body

Most often people talk about protein when it comes to quickly building muscle mass. But the fact is that without strength training, muscles simply cannot grow. But the body does need a lot of protein to recover from intense exercise and give muscles the material to grow.

To gain weight, guys and active men need to take 1-2 grams of protein per kilogram of weight per day. Women and girls need 0.5 - 1 gram per kilogram of body per day to achieve the same effect. It is worth noting that you can get a sufficient amount of protein from a large steak, but such a protein source will contain saturated fats, which can serve as a source of excess cholesterol.

Types of protein

There are several sources of protein found in common foods. They are used to create powder mixtures. Among them:

• Wheyprotein. He is the "king of proteins." It has the highest biological value, a measure of how well the body uses protein. It is also reported to stimulate IGF-1 (insulin-like growth factor), which enhances muscle growth. Whey has a high chain amino acid content, amounting to about 50% essential amino acids. Whey protein can be taken by people with an allergic reaction to dairy products, which only increases the popularity of the product.
• Casein. Makes up 80% of the protein contained in milk. Protein shakes are often made based on it, due to its strong effect on muscle growth and weight gain. It has a higher glutamine content than whey. Glutamine is digested slowly because it coagulates or takes on a gel consistency once it enters the intestines. This slows down metabolism and increases the protein's exposure to the intestinal tract.
• Proteineggs. Used in some sports nutrition formulas in the form of egg albumin. The egg has been used as a source of protein for many years. With the discovery of other proteins that provide additional benefits when consumed, eggs have become much less common in sports diets.
• Soyprotein. Not used for muscle growth as it has low levels of methionine and for this reason is unable to greatly increase muscle mass. But soy is beneficial for normal organ function, including the heart, and overall long-term health. Most people will choose to add soy to protein shakes.

You can combine different protein sources. The main thing is to correctly calculate the amount of protein consumed per day and not exceed the norm.

Indications for use

Excessive indulgence in protein foods sometimes leads to unpleasant consequences, including uncontrolled weight gain. When creating any diet, it is imperative to include healthy foods, vegetables and fruits.

The average healthy adult is recommended to get between 10 and 35% of their daily calories from protein. If 10% per day for an adult is considered sufficient to meet the recommended daily intake, then data shows that on average people tend to approach the 16% mark.

There are several types of people who can benefit from a higher protein intake, which means getting a larger proportion of calories rather than simply adding extra protein to their regular diet:

• Bodybuilders. When doing a lot of resistance or endurance training, a person breaks down muscle tissue. Protein gives it energy and material for restoration and reconstruction. If there is a lack or absence of building materials, muscles simply do not grow.
• People prone to weight gain. There is ample evidence that high protein content helps with a low-calorie diet. Protein takes a long time to digest, providing a long-lasting feeling of fullness. It stabilizes blood sugar levels, thereby reducing the constant desire to eat during a diet. When losing weight, it is advisable to give preference to protein foods to prevent hunger and minimize muscle loss, which inevitably begins to burn with a sharp decrease in calorie intake and an increase in aerobic exercise.
• Peoplewith poor nutrition. Anyone who eats unhealthy foods can benefit from switching to egg whites, fish and lean meats. By consuming a higher percentage of calories from protein, a person receives fewer harmful substances such as fast carbohydrates and saturated fats. Numerous studies have shown that people who replace unhealthy foods with healthy protein, complex carbohydrates and vegetable fat have low blood pressure and low levels of bad cholesterol in their blood.

It turns out that adding a small amount of protein supplements to regular food can be beneficial for people over 50 years of age. This significantly slows down the inevitable loss of muscle mass. In a study conducted at the University of Arkansas, adults aged 52 to 75 who doubled their recommended daily protein intake were able to build muscle mass in just 4 days.

For people in this age group with high cholesterol or other risk factors for heart disease, it is recommended to consume legumes, seeds, whole grains, nuts and fish for protein.

Selection and methods of application

The consumption of protein products is so strongly associated with training culture that it is difficult to imagine an athlete who would not consume protein bars or shakes. Moreover, protein supplements are used by ordinary people with a sedentary lifestyle.

Despite its widespread popularity, few people know how to properly use protein to achieve the best results. Most people start drinking protein shakes without thinking about why or when they need protein powder.

The most obvious reason to consume protein is the body's need for extra protein throughout the day for athletes who are actively gaining muscle mass. At a passive pace of life, they are absolutely not needed. If you can meet your protein needs with fresh produce while taking whole food protein 3-4 times a day, that will be sufficient.

How to choose the right product

When choosing the right sports nutrition, everything is quite simple. Despite what labels may say to the contrary, all protein powders are the same. Protein powders are based on protein, whether it's whey, soy or another protein. You can see the beautiful scientific terms “hydrolyzed” and “rapidly absorbed”, but this does not affect the effect of taking it.

When purchasing protein supplements, you should choose a reputable company that has good production technology. In this case, buyers are encouraged to review research from third-party certification companies such as Informed Choice and see for themselves the quality of the product. Companies buy products off the shelf like a typical consumer and conduct tests to ensure the jar contains what the label advertises.

Once you've narrowed your search to a few brands, there are a few facts you need to know about nutritional supplements. You should pay attention to several characteristics - low fat and carbohydrate content.

Terms of use

After purchasing a suitable protein powder, you should understand the rules for using the supplement. They are usually recommended for use during the period of the most active use of protein by the body. There are several of them throughout the day, so you can choose the best techniques for yourself.

1. 1. In the morning. After waking up, the concentration of glycogen in the body decreases sharply, which can lead to loss of muscle mass. Therefore, it is advisable to start your morning with a protein shake. This breakfast is prepared very quickly and will appeal to people who don’t have extra time in the morning. You can also add fresh fruits to saturate the body with useful elements.
2. 2. Before and after training. Taking protein an hour before your workout will give your body the energy and material to build muscle. And since the body’s reserves are depleted during training, it is recommended to drink a cocktail after it to replenish the balance of protein and energy.
3. 3. Before bedtime. In cases where the intake is at night, it is recommended to use casein. It will take a long time to digest and nourish the muscles throughout the night.

Shakes can be used instead of meals or in addition to regular meals when gaining weight. Recommended recipe for men and women:

Men. 2 tablespoons protein powder, 1-2 cups any vegetables, 2 handfuls fruit (fresh or frozen), 2 tablespoons vegetable fat (nut butter or seeds) and a liquid component (almond milk, regular milk, water).

Women. 1 scoop of protein powder, 1 cup of vegetables, a handful of your favorite fruit, 1 tablespoon of vegetable shortening and liquid ingredient.

All ingredients are crushed and mixed with a blender, after which the cocktail is ready for use. It is advisable not to stretch the drink over several uses, but to use it at a time.

Workout supplements are often seen as a male-centric industry, but protein powders are effective for women, too. The only difference is that women have different daily protein intake rates. On average, they need less protein per kilogram of body weight (mainly due to differences in body composition).

For this reason, women are initially advised to use one spoon of the mixture instead of two. The selection of the required amount is purely individual and it may turn out that an athletic woman will need more protein than an inactive man.

Powder and a complete meal

Considering all the benefits of protein shakes, some people began to practice eating powdered food on an ongoing basis. But in this case, the body does not receive the nutritional elements that regular homemade meals are rich in.

Sometimes there is a significant loss of nutritional value when replacing natural nutrients and vitamins with powdered analogues. For this reason, it is recommended to drink no more than two cocktails per day. The idea is to find a balance between consuming formula and complete food sources in your daily diet.

With the advent of the protein-carbohydrate window after a workout, protein shakes and geyser bottles of tonic drinks have become a necessity for going to the gym. Even though this is a simple recommendation, many have taken it too seriously. It seemed like skipping extra protein after a workout would ruin your efforts.

Protein supplementation has been shown to be beneficial, especially for better recovery from strenuous strength training and for potential gains in muscle mass.

If you don't have the opportunity or desire to drink a shake after a workout, you can drink it at home or have a high-protein snack. It depends on personal preference. It used to be that protein shakes were quickly digested in the stomach and fueled muscles for recovery. New research shows that this is not true and that you can take protein in any convenient form.

Both the consumption of protein shakes and high-protein meals are considered acceptable and healthy. Either approach will work, so you can choose the more convenient option. Stomach sensitivity also plays a role. Some people, due to the characteristics of their bodies, have to take part of their daily protein intake immediately after training. In these cases, a shake would be a suitable way to get your protein fix quickly.

And a little about secrets...

The story of one of our readers, Inga Eremina:

I was especially depressed by my weight; at 41, I weighed as much as 3 sumo wrestlers combined, namely 92 kg. How to completely lose excess weight? How to cope with hormonal changes and obesity? But nothing disfigures or makes a person look younger than his figure.

But what can you do to lose weight? Laser liposuction surgery? I found out - no less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a nutritionist consultant. You can, of course, try to run on a treadmill until you go crazy.

And when will you find time for all this? And it's still very expensive. Especially now. That's why I chose a different method for myself...

Walking into any modern gym, you probably hear the sound of a shaker just as often as you hear the clinking of dumbbells and barbells. Protein and other sports supplements have become so firmly established in our lives that it is now quite difficult to imagine a workout that is not supported by the use of a special cocktail (some people take the supplement even in the middle of a workout). In most cases, protein provides an extra boost of energy. Protein powder is made in various ways: from whey, soy and even peas, it can be purchased almost everywhere, from stores to gyms, this popular supplement has become firmly established in our lives and proper nutrition. But how to take protein correctly, how much should you drink at one time and should it be mixed with other foods?

How to take protein?

Whether you're an athlete or just stay in shape by working out on the weekends, you probably have a protein supplement in your home. You probably drink at least one shake or smoothie. But do you know what's in your protein powder and how to use it for best results? To help you get the most out of this supplement, we've created this guide to answer the most frequently asked questions about protein.

Protein powder is the same protein, only in a convenient liquid form. In order for muscles to grow, they need protein as a building material. The recommended norm is 1.5 - 2 grams per 1 kilogram of body weight. That is, a person weighing 70 kg needs to take about 105 - 140 grams of protein per day. But you cannot take all the protein at once - it must be distributed into 4-6 servings, approximately 30-40 grams of protein. Each can of protein contains a measuring spoon, its volume is about 23-25 ​​grams, that is, you need to put one and a half to two spoons for one cocktail.

Protein: Why and why you need to take it

Many fitness enthusiasts buy protein and add it to their diet without even realizing why they are taking protein or whether they need it at all. According to Brian St. Pierre, a sports nutritionist and nutrition coach, protein meets the body's daily requirement for protein, so it should be added to your diet. However, protein powder is not a panacea. "If you're meeting your protein needs through food, that's fine," says St. Pierre. If you take 3-4 servings of natural protein per day, at the rate of 1 gram of protein per 400 grams of weight, then there is no need to take protein powder. But otherwise, protein can become your true ally.

Although labels may say otherwise, the protein composition is essentially the same across the board. All protein powders contain only what is supposed to be there - protein made from whey, soy or other raw material. Also on the packaging you can find terms like “hydrolyzed”, “the latest achievement of science”, etc. St. Pierre argues that the desire to purchase protein that is “better absorbed” is wrong, his opinion is also similar to research data on this issue. “Many companies will insist that you only buy their products made from grass-fed or cold-filtered whey,” says St. Pierre. "It's possible their products are actually better, but you can't tell by how much."

So, if the cost of a protein powder does not affect its quality, then what should consumers look for when purchasing? St. Pierre recommends purchasing products from a well-known manufacturer that has a good reputation in the market (their protein packaging indicates detailed composition). He also encourages purchasing products that have undergone veterinary inspection and certification from organizations such as Informed Choice. These types of companies purchase products from stores and conduct various tests to ensure that the product contains exactly what is written on the label.

Once you've settled on a few well-known sports nutrition brands, pay attention to the nutritional and energy content. While the numbers and data may seem confusing at first glance, St. Pierre recommends simply looking at the product's characteristics. He likes protein that is low in fat and carbs.

What happens if you mix protein with other ingredients?

So, you've finally bought and brought home a package of high-quality protein. What's next? At this stage a problem may arise. Below are the two most common ways to use protein powder throughout the day and specific directions for each.

1. Food substitution

If you wake up later than usual in the morning and are late for work, you have very little time to prepare a nutritious breakfast. In this case, a protein shake can help you out. St. Pierre recommends adding vegetables, one or two servings of fruit, a serving of saturated fat, and a couple of scoops of protein powder as a base. He and the team at Precision Nutrition came up with a special term for these kinds of meal replacements - "super shakers." These shakes can be used as meal replacements or as a meal supplement if your goal is to gain weight. A healthy recipe that is suitable for both men and women:

Men

• 2 scoops protein powder
• 1-2 cups vegetables (such as spinach, which will not affect the taste)
• 2 handfuls of fruit (fresh or frozen)
• 2 tablespoons saturated fat (nuts, butter, or seeds)

Women

• 1 tablespoon protein powder
• 1 cup vegetables
• 1 handful of fruit
• 1 tablespoon saturated fat
• Liquid part (almond milk, regular milk, water - your choice)

These recipes bring up another important topic: gender differences. Fitness supplements are often perceived as just for men, but protein shakes are also effective for women. However, St. Pierre notes that women's nutritional needs are slightly different. They require less protein per unit of body weight (primarily due to differences in body composition). For this reason, he recommends women add one scoop of protein powder instead of two. However, he admits that this is not entirely the right decision. “The point is not that women should share half the norm intended for men. You can measure it based on your personal needs,” says St. Pierre.

Gender differences aside, if these smoothies are so nutritious, why don't you just mix one of them in a mixer after every meal? St. Pierre warns that despite all the benefits, cocktails cannot replace food. “Natural foods contain a large amount of nutrients that powder cannot replace,” he says. Also, sometimes not all nutrients and vitamins can be absorbed. For this reason, he recommends consuming no more than two servings of protein per day. Don't rely entirely on cocktails, and don't neglect your main meals during lunch and dinner.

2. Post-workout protein intake

A short period of time after a workout allows you to drink a protein shake to replenish lost nutrients; such shakes and a mixer have become an integral part of going to the gym. If you don't wait to take protein immediately after your workout, you may benefit from it and improve your workout results. Taking protein after a workout has been proven to be beneficial and help restore strength after grueling exercise, as well as increase endurance and muscle mass gain. However, these confirmations may be a bit exaggerated. St. Pierre admits that post-workout nutrition is important, but it shouldn't be given too much importance. "It's generally a good idea to have one shake immediately after finishing your workout, but this ritual is not necessary," he explains. "Don't freak out just because you didn't have time to drink a smoothie right after you finish working out."

So how should a post-workout protein shake fit into your diet? It depends on your personal preference. Previously, it was believed that protein shakes were absorbed faster in the stomach, unlike ordinary products, and provided rapid muscle building due to the supply of nutrients. According to St. Pierre, new research has proven that this is not entirely true. He advises his clients to do what is most convenient for them. “If you want to have a cocktail, well, that's great. If you want to eat, that's okay too. Any of the options is correct, and the choice depends on you personally,” says the coach. The sensitivity of the gastrointestinal tract also matters. Some people don't feel well if they eat immediately after exercise. In this case, taking a protein shake would be more appropriate for them.

It would seem that protein powders have become an integral part of a healthy lifestyle, just like high-tech fitness trackers and sports shoes. Although protein shakes can be considered a convenient product, this does not mean that they should be taken on a regular basis. Healthy foods are still the main source of vitamins and nutrients. The best way is to combine foods from your healthy diet and use protein powder as a convenient and healthy supplement.