How to drink protein to gain muscle mass
How to drink protein to gain muscle mass
" How to take protein to build muscle mass " - this phrase can often be found in the search engine. This popular sports supplement is in high demand. Many questions arise about the methods of application. Let's put points on i.
WHAT IS PROTEIN FOR?
Protein is protein. Protein is made up of amino acids - they are needed by the human body to build muscle tissue. We get protein from food by eating meat, fish, eggs and dairy products. Protein also comes from plant foods - legumes and nuts. Often, however, even with a protein-fortified diet, protein may not be enough. This is especially true for athletes, because at high loads the need for protein is much higher than during normal activity. Then sports supplements will help fill the protein deficit. In them the protein is presented in pure form.
The protein is used:
- for the growth of muscle mass and the formation of beautiful muscles;
- to increase endurance;
- for fast muscle recovery;
- to strengthen bones.
The bodybuilder's best friend
Today, protein is sought after not only by professional athletes, but also by those who just want to be in good shape. Protein supplements are an effective and, most importantly, harmless product, as they are completely natural raw materials.
In addition to gaining muscle mass, protein helps to lose another mass - fat. In other words, lose weight. If the goal is to lose weight, then a protein shake replaces part of the diet. At the same time, among the products that it is advisable to refuse are those that contain a lot of fat and carbohydrates.
BENEFITS OF A PROTEIN SUPPLEMENT
When we get protein from food, it takes time to digest it. For example, it takes about two hours to digest chicken protein. Only then will the amino acids in the food enter the bloodstream. When we take a protein shake, the protein is broken down faster into amino acids, it does not take long to digest. Accordingly, our metabolism starts faster. It is also important to know that protein is fast and slow. The rate of assimilation also depends on the species.
VARIETIES OF PROTEINS
It is obtained from whey, and after processing a lactose-free product is obtained. This means that it is low in calories, but is absorbed quickly. This type of protein is recommended to be taken after a workout, when you need to quickly replenish the energy expended and protect the muscles from breaking down. Also suitable for morning reception. Whey protein has a good amino acid composition, it is often recommended to pay attention to those who are just beginning their journey to the relief muscles. Whey protein is the best option for gaining muscle mass. Moreover, it is a good value for money.
This type is a godsend for people on a vegetarian diet and those who are lactose intolerant. It is also called vegetable, because this protein is derived from soy. The caloric content of soy protein is average. The disadvantage is that it is less digestible than other types of proteins. However, soy protein is also useful for gaining muscle mass.
To make it, casein is separated from whey. Compared to whey, this is a high-calorie product, it is absorbed for a long time. Therefore, it is not suitable for weight loss. But for those who build muscle - just right. It is recommended to consume casein protein at night to avoid muscle breakdown and before training.
This type of protein is digested faster and more efficiently than others. It is very suitable for those who want to lose weight because it is low in fat. On the plus side, people who are allergic to lactose can take it safely. The disadvantage will be the high price of the product. Also, egg protein is not as rich in amino acids as whey protein.
As the name suggests, this protein is made from beef. It is also suitable for people with lactose intolerance. It is absorbed quickly and is rich in essential amino acids. The caloric content of the product is average, suitable for those who are on the table and for those who want to lose weight. The price, like the egg, is quite high. In addition, not everyone tastes beef protein because it tastes bitter.
Another type of vegetable protein. It is absorbed slowly and is recommended to be used in conjunction with soy protein to achieve the desired strength.
Sports nutrition manufacturers also produce complex supplements. These include a variety of proteins. As a rule, this is a high-calorie food that is not suitable for weight loss. It is intended for table gain only. However, this is not a universal option for everyone. Therefore, before buying such a mixture, it is worth consulting with your coach.
PROTEIN ISOLATE FOR MUSCLE INCREASE - WHAT IS IT?
Proteins differ not only in composition but also in the method of protein purification.
There are several options:
- concentrates are very common, but it should be borne in mind that the degree of purification will be small. Therefore, the pure protein in such a mixture can be much less than 90%. But concentrates contain other nutrients that are appreciated by bodybuilders;
- hydrolysates - are rapidly absorbed and can contain up to 90% protein;
- isolates - the degree of purification is high, they are quickly absorbed, they are almost free of fats and sugars. Muscle-building protein isolate is considered the best option for both those who gain muscle mass and those who are trying to lose weight.
HOW TO EAT PROTEINS TO ACCUMULATE MUSCLE MASS
Beginners often make the same mistake: hoping to get results faster, they drink as much protein as possible. However, in lion's doses can be harmful to health. It is therefore necessary to comply with the measure. On the contrary, if there is too little protein, then you should not expect the desired effect. The dosage is calculated individually. Depends:
- by the weight of the athlete;
- physical activity;
On average for a person with normal activity, the amount of protein per day is calculated as follows: per 1 kg of body weight - 1 g of protein. For athletes, the formula is different because the loads are much higher. A male athlete will need at least 2 grams of protein per kilogram of body weight per day for muscle growth. For a woman, this norm will be 1.5 g. To maintain weight, both will need 1.5 g per kg of body weight.
HOW TO DRINK PROTEIN TO ACCUMULATE MUSCLE MASS
It is important not only to choose the right dose, but also to take the protein on time. The end result depends on it. It is recommended to drink protein several times a day and to use two types of protein supplements:
- in the morning: at night the body expends energy to rebuild muscles and there is a so-called protein hunger - protein will help satisfy it;
- afternoon: this will allow you to constantly saturate the muscles with amino acids, which means keeping them in good shape and healthy, such protein portions are especially important if there is no way to eat normally;
- before training: amino acids should enter the blood about half an hour before the start of intense physical activity - this is necessary to achieve results and increase endurance;
- after sports: the body has expended a lot of energy during training, you need to replenish it - protein-carbohydrate mixture will be optimal, but you can also use plain protein;
- at night: at night the muscles also need food, before going to bed, you can give preference to protein, which is absorbed slowly.
We recommend that you add creatine to your pre-workout portion. Increases endurance during sports activities and provides energy.
HOW TO TAKE PROTEIN FOR PROPER MUSCLE MASS GAIN
Protein supplements are powders that are diluted with water when consumed. It must be at room temperature, it is absolutely impossible to pour protein with boiling water. Juice can be used instead of water. For convenient mixing, we recommend using a shaker. Pour the required portion of powder into it, fill it with liquid - about 200 ml is enough. Then mix thoroughly and the product is ready for use. If the goal is to lose weight, then a protein shake can replace two meals a day. The advantage of this supplement is that it is as easy to use as possible. You can take a shaker with a pre-diluted mixture with you for a workout. Now there are many mixtures with different flavors: chocolate or fruit - each of them will add variety to the athlete's diet and will become a good assistant on the way to the dream figure.
CAN PROTEIN HARM?
As mentioned, protein supplements are natural products. However, regular overdose can put a lot of strain on the kidneys. Therefore, when using protein shakes, you should drink more water throughout the day. If you have had kidney disease before, you should consult your doctor before taking protein. Also, whey and casein proteins should not be taken by those with lactose intolerance. In all other cases there are no contraindications to the use of protein.