Protein is a unique product that can make life easier for any athlete, due to a number of positive qualities and ease of use. There are a number of reasons why protein should be used in conjunction with the classic protein diet:
- Taking protein even once a day can increase your daily intake
protein by 50-60 grams, which is a third of the daily protein requirement for an athlete or half the norm of an ordinary person.
- For competitive bodybuilders, protein is the best way to promote weight loss through a high protein diet. Since it is difficult to isolate an equally concentrated amount of protein from ordinary food, an athlete who takes protein on drying will always outperform an athlete who eats only regular food.
- During the mass-gaining period, it is extremely difficult for bodybuilders not to swim with fat and prevent the appearance of a "protruding belly", and all because you need to eat at least six times a day, and such a volume of food inevitably stretches the stomach. Just two meals of protein a day, if they replace your regular meals, can solve this problem.
But let's take a look at what this product is, and when and how to take protein for the best athletic performance.
What is Protein?
Despite all the prejudices and the habit of the layman believing that protein is a chemistry that harms the body, this is by no means the case. Protein, like any other form of sports nutrition, is a concentrated form of protein isolated from a particular food.
So, protein made from eggs is considered ideal, but milk protein and casein, which is made from the remains of cheese production, step on its heels. Protein is a molecule that is a building material for muscles, bones and other tissues, consisting of amino acids, components for various purposes and actions. Everything is simple and there is nothing scary or capable of harming your health. Now it's time to figure out how to take protein based on your goals and variety.
When to take protein for weight loss
Let's start with the most popular query about how to take protein to lose weight.
This is indeed not only possible, but also quite simple. The whole secret of this uncomplicated diet is that it is from carbohydrates in food that our body draws energy, and those reserves that we do not consume are stored in the form of fats. By reducing the number of carbohydrates and increasing the amount of protein in our diet, we are able to harmoniously lose weight without harming the muscles, within a couple of months, bringing our shape to the ideal.
Step 1... Divide your diet into four to five meals so that the first of them falls on the period from 7 to 9 in the morning, and the last one is no later than two hours before bedtime.
Step 2... The first and last meal is completely or partially replaced with protein
cocktails that are easy to make in a blender as follows:
- Morning shake - 50 grams of protein (egg or whey protein is best), 200 grams of milk, 100 grams of ice cream, 2 eggs, and 100-150 grams of cereal (for breakfast, but ideally use oatmeal). All this is mixed in a blender until smooth and drunk within 10-15 minutes. It can be combined with any breakfast, but it should be borne in mind that if you have breakfast with scrambled eggs, then eggs should be excluded from the cocktail;
- evening cocktail - 60-70 grams of protein (ideally use casein protein), 100 grams of milk, 100-200 grams of fruit to taste (not bananas), 100 grams of cottage cheese.Whipped in a blender and used instead of an evening meal.
Step 3... Try to completely eliminate all sweet and starchy foods from the remaining two meals. The rest of the diet is quite mild, but to achieve the best effect, it is recommended to keep the consumed daily intake of carbohydrates in the region of 150-200 grams.
Protein - how to take to increase strength and mass
If you set yourself a goal to grow, become stronger and bigger, then you need to use protein in a special way. There are a few rules to help you maximize the effectiveness and efficiency of your workouts with two to three protein meals a day.
Rule # 1... Be sure to drink protein before and after training, and the dosage should be about 30 grams before training and 60-80 grams after. Since you need a fast protein load, it is best to use whey protein for these purposes, and pay special attention to the fact that it is a hydrolyzate of it, since in fact these are ready-to-digest amino acids.
Rule # 2... Since your digestive system is very slow during sleep, eating a small portion of protein before bed will ensure a steady flow of amino acids to your muscles during the most active recovery period. Half an hour or an hour before bedtime, take 60-70 grams of casein protein, and it is best to use a protein isolate, since due to its high degree of purification, it will be absorbed gradually, but not as quickly as the hydrolyzate.
Articles on the topic: "Which protein is better?" "Protein or gainer - what to choose, how is it different?"
How to take protein correctly?
Well, and the last question that should be answered in order to be sure that everyone who read this article will be able to use the protein on their own. Find out more answers on the forums or in the instructions on how to take protein correctly. In general, there are three methods that differ in the speed of assimilation, convenience and their practicality.
- Extreme way... Many professional athletes simply scoop a scoop of powder and pour it into their mouths. They are guided by a simple principle: "Why bother if it still goes into the stomach?" and they are partly right, especially since saliva itself is the primary factor in the phase of protein digestion, which allows it to be absorbed faster with this use.
- The classic way... Used by the overwhelming majority of hobbyists and consists of simply diluting the protein with water. It turns out a certain balance between taste and convenience, since you must admit that it is much more pleasant to drink a mixture from a shaker than to feel the crunching powder on your teeth. Yes, protein will be absorbed slightly slower, but this will not play any fatal role.
- Delicious way... Apply protein the way we described in the method for losing weight. In other words, mix it with other ingredients to add a special flavor. This method is suitable for those who are not going to compete and use protein solely to get their body in order.
Check out the line of sports nutrition in our store / shop / sportivnoe-pitanie /
