Many people think that taking protein is only necessary when building. muscle mass. However, latest research conducted in this area show that this is far from being the case. Protein takes an active part in the construction of not only muscles, but also all organs of our body. Its deficiency causes the accumulation of fat mass, the body does not receive the right amount building material, the hair becomes brittle, and the skin flabby. Therefore, today many girls prefer to lose weight with the help of protein. About how to take it correctly, what types of protein are known, and how they differ, read below.
Benefits of Protein
Today, protein is available in several variations: powder, shakes, bars. If you want to lose a few pounds and not feel hungry at the same time, then this product is a must for you. However, just lying on the bed and drinking protein cocktail you will not be able to acquire beautiful forms.
So, protein not only helps to form muscles, but also defeats hunger without harming the figure, speeds up metabolic processes and is involved in the process of fat destruction. Indeed, for the digestion of protein, the body needs much more energy than what it contains, so the body begins to break down fats, while receiving the missing calories, which leads to a decrease in volume.
The use of protein during weight loss will save you from sagging skin, split ends. Protein also influences the breakdown of carbohydrates by controlling the glycemic index.
Protein harm
Some are quite wary of sports nutrition and protein in particular. Questioning the benefits of its use. Attributing some negative qualities to the protein: a negative effect on potency, kidneys, liver. However, studies have shown that pure protein does not have any destructive effect on the body. On the contrary, it restores the work of organs, sponsoring the body with building material.
The exception is people with individual protein intolerance, but this is a rather small group, and if you are not included in it, then you can take protein at any age. The main thing is to pay attention to the rules for using the product. Indeed, depending on the goals, the protein intake schedule will differ.
Protein for weight loss
It should be used very carefully. They can replace one or more meals. After all, after drinking 200 ml of the drink, you will not feel hungry for 3-4 hours. dropping overweight, in no case should you drink protein during a meal. This can backfire. If you have had something to eat, then wait 45-55 minutes before taking the protein.
Are there any other reasons to consume protein while losing weight? Of course have.
If you are on a diet, then, naturally, you reduce the amount of food you eat, which can lead to a lack of protein, and the body begins to borrow it from the muscles, which leads to their flabbiness, nails begin to exfoliate, hair split and break, the skeletal system becomes thinner.
Low caloric content of proteins and high energy consumption for its processing lead to a significant reduction in fat mass. After all, the lack of calories the body will borrow from the available fat reserves.
The best time to consume proteins for weight loss is 1.5-2 hours before the start of a workout, it is better if these are active aerobic exercises.
If you linger somewhere during the day, then without harm to external forms and health, you can have a snack with a protein bar, washed down with a sufficient amount of water.
Today, there is a wide range of this product on sale. You can choose a dessert for every taste. A little lower we will talk about the types of protein, so when choosing a bar or any other protein product, pay attention to the type of protein used. This is what the cost of the dessert depends on.
Types of protein
Today, several types of protein are produced, each of them differs in its properties and degree of purification:
- The most affordable is vegetable soy protein. It is often used to produce inexpensive bars that are consumed as snacks.
- Casein protein is made from fermented milk, it saturates the body for a longer time than the previous one.
- By purifying animal protein, a whey concentrate is obtained, it is quite popular among people who want to permanently part with extra pounds because of its low cost. However, the percentage of digestible product in it is not more than 62-63%.
- Highly purified protein is obtained from the production of whey isolate. Thanks to high-tech processes, the amount of digestible protein reaches more than 96%, while the amount of lactose in it is minimal.
- The purest and most digestible protein is whey hydrolyzate. This the new kind protein, which is maximally absorbed and saturates the body. The relatively high cost is its only negative factor.
How to take protein
Before you answer this question, you should decide on the reason for the use of protein. If your goal is, then it is better to drink protein after a workout, and mostly power. But if you want to lose weight, then you can replace any meal with a prepared cocktail or drink a glass 1.5-2 hours before the start of the workout. Try to do more, it is this direction, combined with protein, that will help you get rid of extra pounds in a short time.
Do not be afraid that by replacing, for example, dinner with a protein shake, you will remain hungry. The protein contained in the drink will saturate your body enough and at the same time will not spoil the figure.
In addition, the cocktail has a low calorie content, despite the wonderful creamy taste with numerous shades.
The general principle of losing weight with protein is as follows. The body simply needs carbohydrates to produce energy, and it is to them that it first of all turns for support. By replacing breakfast or dinner with a protein shake, you not only reduce the calorie content of meals, but also drastically reduce the amount of carbohydrates in your diet. With a lack of the latter, the body, not receiving enough energy, begins to take it from fat reserves. Hence, body fat fades and disappears. However, this is only possible if cardio training is included in your schedule. Otherwise, the body has no reason to release extra calories.
Most importantly, don't forget one important principle. At one meal, your body can absorb about 40 grams of protein. Therefore, you should not consume large portions at a time. It is better to break them into several tricks. Drink the last portion of the cocktail no later than 2.5 hours before bedtime.
Where is protein found
You can saturate the body with protein not only by using special cocktails and bars. A lot of protein is found in everyday foods. Animal protein is found in meat, fish, poultry, and eggs. In addition to the animal component, you can supplement the diet with vegetable proteins, these are peas, soybeans, asparagus, lentils, beans.
How to make a protein shake
You can make a drink not only using expensive special powders. At home, you can make a protein drink using a blender, whipping all the ingredients in it quite strongly. Here are some of these recipes:
- 360 ml of low-fat milk, 125 g of natural yoghurt, a few fresh strawberries and a spoonful of flaxseed;
- 260 ml of milk, 1 spoon of honey, banana, some ground oatmeal and natural yogurt;
- 300 ml of milk, banana, 150 g of cottage cheese, 2 tablespoons of oatmeal, a spoonful of honey;
- 200 ml of milk, banana, a pinch of cinnamon and honey;
- 200 ml of milk, banana, 1 protein, 60 g of cottage cheese, a little fruit syrup.
And one more little tip. If you freeze the banana before eating, the cocktail will turn out to be thicker. Give preference to natural products. If you buy a powder in a store, pay attention to the ingredients included in it.
A single serving of the drink should not exceed 260-310 g. This is quite enough to kill the appetite for more than 3 hours.
Find out why they drink a protein shake, how protein will help you gain 2 kg, lose extra pounds around your stomach or help you look beautiful!
Today, it is believed that most bodybuilders consume a lot of protein in various forms. The shops sports nutrition littered with various foods that contain large amounts of protein. This includes regular protein powder, bars, high-protein cereals and much more. Moreover, there are a great many types of protein itself: whey, soy, casein, albumin, and so on. Regardless of what kind of protein - it's all protein, which differs only in the rate of assimilation by the body and in the content of amino acids.
Diets aimed at losing fat and maintaining muscle mass are most often high-protein and low-carbohydrate. The best option getting the amount of protein your diet requires is eating a lot. But I'm sure most bodybuilders will agree, it's often hard to get a lot of protein, even though there's a lot to eat. Especially when you work full time and there is not always enough time for cooking to get the protein you need. This is exactly the case when protein shakes have a place to be. All you need is a quality whey protein powder, a shaker or regular bottle, and some water or milk. That's it, now you will have enough protein right in your hands to fuel your muscles!
pros
Why is protein useful, why do most bodybuilders take protein shakes? Well, protein is primarily the basis for building muscle. They also take part in the construction of hormones, enzymes, cell bonds, nucleic acids and particles. immune system. Without the right amount of protein, our body will not be able to combine the structural network that makes up the cell. The body will not be able to maintain and create a biochemical that is very important for the heart, muscle contraction, growth and healing. Our muscles could not recover as quickly if we did not take in enough protein, and this could cause the muscles to overtrain, which in turn would lead to injury.
Whey protein is becoming a favorite treat for those who want to increase muscle and increase their fitness, and also want to improve health.
In addition, the time after training is best time for the consumption of protein by the body, so that the proteins are sent straight to the muscles. They will help heal "micro traumas" (microscopic traumas or tears in the muscle fibers, which are caused by intense muscle contractions) in the muscles.
Due to the fact that solid foods take much longer to digest and it takes longer to decompose protein in order to send it to the muscles, it is better to take a protein shake at the end of the workout. Proteins that are in a protein shake will have time to absorb and saturate the muscles after 30 minutes after drinking the shake. Undoubtedly, in such cases, we can observe a huge plus of protein.
Which protein is better to choose?
Whey protein has become a favorite treat for those who want to increase muscle and increase their fitness, and also want to improve their health. To understand which protein is best for specific purposes, you need to know its quality and grade (for example, protein quality tests). Biological value is the most common criterion for assessing the quality of a protein, which refers to the amount of nitrogen in proteins per 100 grams.
The proteins that contain the highest BV number are considered the best for growth promotion. But often, this is a controversial issue among scientists. Despite this, most scientists who devote their work to the study of protein confirm the fact that: the higher the biological value, the better the protein is digested, absorbed and retained in the body. Thus, the equation of a large amount of connective tissue must occur, under different equal conditions (calories, when choosing an exercise, etc.). But, despite this, this topic is very complex and cannot give us answers so accurately.
The bottom line is that whey is a protein with a huge indicator of biological value, which contains all the essential and non-essential amino acids. Whey also has the highest content of branched chain amino acids found in nature. The number of biological value of whey is approximately 104. At the same time, in second place, in terms of the number of BC, it is 100 for the whole egg. At the same time, the number of biological value of milk is 91, casein - 77, beef - 80, soybeans - 74, wheat - 54, and beans - 49.
Again, the biological value number is only one criterion for evaluating protein, but it is quite important, which is why people consumed a lot of it. For example, for decades, beef, which has a fairly low level of biological value, has been a staple staple for athletes and people in general. Soy has a small number of biological value, but at the same time it has a number of other useful properties. Therefore, the biological value is of course very important and should be the basis for the choice of protein, but should not make the choice of other proteins taboo.
How much protein should you drink?
The minimum threshold for the amount of protein that should be taken in order to build muscle is 2 grams of protein per 1 kilogram. total weight body. For example, if you weigh 90 kg, then the minimum threshold will be 180 grams of protein in order for the muscles to begin to grow. If you take more protein, which will exceed the daily minimum, then this will help speed up the healing process.
There has been much debate about what maximum amount protein you must take. I think it's unrealistic to overdo it with protein, that is, if you take a lot of protein, then this will only affect better side in your calcium or magnesium diet. It has long been proven that a large number of protein can reduce the amount of magnesium and calcium in your body. I advise you to consume protein in large quantities By different reasons. In addition to the fact that muscles need protein to grow and repair, three-fourths of all solids in the body are made up of proteins.
When is the best time to take protein?
You learned about all the pros and dosages of protein. But the question remains, when is the best time to take it? Your body needs protein most immediately after a workout. At this time, it is most predisposed to the absorption of protein, since after training the body begins to repair microcracks and tears in the muscles. If you take protein immediately after a workout, you will provide the body with everything it needs for speedy growth and muscle recovery.
At the end of the workout, it will be most beneficial to eat small meals after three hours. Servings should have the highest protein content. In this way, you create protein fuel for the muscles to speed up their recovery process. It is also very useful to eat before bedtime, for example, cottage cheese and drink some protein shake. Thanks to this, yours give your muscles a reserve, as during sleep the body will slowly begin to deplete. Breakfast is also very important point because your body is waiting to be recharged. best advice what I can give you is to eat consistently, every day.
Conclusion: Is protein good for health?
No matter what goals you set for yourself, protein should be put first in any nutrition program. Once again, we will clarify why they drink a protein shake. The most protein important element for high rates in improvement physical form, it is necessary for gaining muscle mass, for burning body fat and creating muscle relief. It's no secret that a person who plays sports at home or in gym always achieves the best results if you take enough protein. Despite this, non-bodybuilders and non-athletes now understand the benefits of protein. It is needed for the growth of hair, nails and the health of all organs, not just muscles. The only way to understand how healthy protein maybe for you is to try it!
Protein shakes (PC) have long ceased to be the prerogative of professional athletes. Over the past few years, they have been actively consumed by those who prefer to lead a healthy lifestyle and those for whom the aesthetics of the body is important.
Nutritionists to some extent approve of this phenomenon, since it is believed that in the usual diet of modern people there is a lack of protein proteins.
There is a constant debate in society about whether to take a PC or not. Some see them as an opportunity for a short time get a great physique, others are a complete harm. Where is the truth?
Types and composition of protein shakes:
Proteins are divided into classes, each designed for specific purposes:
- the gainer is used to obtain energy;
- amino acids;
- BCAAs serve to nourish muscle cells;
- arginine is necessary for pumping;
- glutamine - nourishes the muscles;
- prohormones help to gain muscle mass;
- vitamin and mineral complexes are necessary for everyone;
- fat burners - improve relief, burn adipose tissue;
- testosterone boosters also help build muscle mass;
- anabolic complexes necessary for the same purposes;
- Meal replacements are used for weight loss.
In general, the basis of PC are proteins derived from whey. Vegetable products and egg white are added to them. Some of them are supplemented with multivitamins and vitamin complexes. They serve to compensate for the sodium and potassium washed out later in the process. physical activity.
And depending on the base ingredient, PCs are also divided into several types:
- Whey-based PC. It is absorbed easily and quickly. There are two types: containing from 30 to 80% protein and supplemented with fats and lactose - affordable and containing 95% protein - the most expensive;
- Protein from milk - milk PC. Average digestibility and average cost;
- Egg-based PC. It is expensive, rarely used;
- Soy protein is designed for those who do not tolerate dairy species and is great for vegetarians;
- Casein protein is the most difficult to digest. It is recommended to take it at night.
To provide calorie content, fructose and sucrose are added to some types of proteins. Their advantage lies in the fact that they have a quick effect and can be used immediately before training.
For their preparation, dry mixes are used. However, there is nothing particularly exotic in their composition that could interfere with their home cooking. But professional athletes skeptical of homemade proteins.
Harm
Before evaluating the benefits or harms of protein drinks, several related factors should be considered. An important of which is the dose of the drink.
The human body can digest no more than 30 grams of protein per day. As we have said, 250 gr. PC contains 40 gr. squirrel. Based on this, you can set the optimal dose. It is also important to consider that during physical activity, the body requires many times less protein.
Excess protein creates additional load on the gastrointestinal tract, in particular on the kidneys. In addition, it is necessary to find out if there is an individual intolerance to protein products.
PC is strictly contraindicated in the presence of certain diseases:
- celiac disease;
- phenylketonuria;
- chronic diseases of the gastrointestinal tract and other organs.
An overdose of protein can lead to significant disorders in the body. A systematic excess leads to the development of disorders of the organs and systems.
If, nevertheless, desire is ahead of reason, then before taking it, it is advisable to establish an individual dosage under the guidance of a nutritionist or other medical specialist.
Benefit
Proteins can be obtained from foods of daily consumption. True, in small doses, significant energy consumption for digestion and for a relatively long time. The number of calories is minimal - from 100 to 250.
In practice, PC is accepted in the following cases:
- for burning fat and gaining muscle mass among fitness fans;
- tourists or geologists can take a PC with them, since in polar conditions there is no possibility of good nutrition;
- as an addition to the diet for those who play sports and want to speed up the weight loss process.
The benefits of PC, as well as harm, depend on the methods, composition and dosages of the drink.
So, the right technique helps not only build muscle mass, but also actively burn fat. For effectiveness, it is advisable to include them in the diet of a regular diet. Another notable property is that they suppress appetite. One glass drunk (it should be remembered - no more than the prescribed dose) gives energy for a long time and eliminates the need to eat.
Diets for weight loss burn not only fat, but also contribute to the breakdown of muscle mass, which leads to sagging body parts. The secret is to turn on the anti-catabolic process. In this PC, irreplaceable assistants. In addition, they significantly speed up the metabolism.
How to use?
From when and how there will be a PC, its harm or benefit to the body also depends. Therefore, it is important to follow the instructions.
If the PC is taken for the purpose of losing weight, then it should be taken in the morning. Instead of breakfast, of course. You can eat a piece of bread or fruit. A piece of bread contains a small amount of carbohydrates, which contribute to the absorption of the composition taken. It is recommended to choose whole grain bread. Such a product contains a large amount of fiber and fiber.
Fruits provide the body with minerals and vitamins. Fructose and the sugar contained in their composition instantly penetrates into the bloodstream and provides energy.
This method of administration will help the body make up for the loss at night. It also calms the appetite for a while.
The next dose is recommended after training, after 15-20 minutes. It should be remembered that when taking PC, you must drink enough water. If it is not enough, then the cells tend to keep it in reserve, which is fraught with cellulite and the slowness of the weight loss process. PC should always be drunk fresh. You can't cook in reserve.
It should be remembered that PC can easily turn into fat cells if taken in excess. Summing up, we can say that the PC should be an addition to other measures healthy lifestyle life.
Most beginner athletes are interested not only in a set of exercises for developing strength, but also in protein shake recipes that will help you quickly gain muscle mass. In this article, the reader will find information about cocktails and their correct intake, as well as learn which protein is best for decent muscle growth.
Put everything in order
Taking into account the fact that the word "protein" is translated from English as "protein", the article will focus on drinks in which the lion's share (more than 50%) should contain this particular component. The main component of the protein can be included in several ways:
Among themselves, all cocktails differ in digestibility time: fast, regular and long-acting. Therefore, each cocktail requires certain conditions and an appropriate time to be taken. In fact, any protein shake at home can be created without special efforts, because it all depends on the availability of the necessary ingredients. The presence of a blender is welcome, but if it is not there, the problem can be solved by chopping with a knife.
Benefits in cocktails
For some reason, many people think that a cocktail should be taken directly 40 minutes before a workout and no later than half an hour after it. As evidence, a beginner can provide a detailed translation of instructions from the packaging of imported protein. You can write anything and anywhere, the main thing is to get products. But if we analyze the situation, we can come to the conclusion that drinking a cocktail is very convenient when there is no time for a full meal. Based on this conclusion, the reader can immediately decide for himself when to drink a protein shake.
For muscle growth, you need to consume at least 2 grams of protein per kilogram own weight. Professionals believe that in order to maintain metabolism, it is required to consume protein one and a half times more than originally stated. That is, every day the average athlete needs to give the body from 150 to 250 grams of a pure substance. It is even theoretically impossible to load protein with three meals a day, so cocktails are designed to solve the problem.
Proper preparation of ingredients
It will not be possible to load all the protein from the refrigerator into a cocktail. Firstly, the drink should be limited to a sufficient volume for the normal functioning of the stomach (250-350 mg). Secondly, fast-digesting proteins should not be mixed with long-digesting foods. Before you make a protein shake, you need to get acquainted with the structure of its proper preparation.
- The presence of a liquid base is mandatory, which can be water, milk, kefir or yogurt. Prioritize low-fat protein-rich foods.
- Base. Here we are talking about products with a high content of proteins: protein, eggs, cottage cheese. Many athletes who need a large amount of protein at a time add finely chopped chicken breasts, beef or fish to cocktails.
- Carbohydrates. They are added to give taste to the drink - these are honey, jam, jam, sugar and similar products that are useful in gaining muscle mass.
- Vitamins. Strawberries, bananas, kiwi - any fruit with a vitamin content. It is recommended that they replace products from the third paragraph when creating recipes for protein shakes.
Good morning cocktail
If you plan to eat for breakfast, then immediately after sleep you can start the metabolism with a light protein shake, which in a matter of minutes will supply protein to the body. Fast protein (30-40 grams of whey isolate) milk-based (250 ml) will complete the task by 100%. In just 30 minutes you can start breakfast. You should not hope that the stomach will be full, and the morning meal will pass without much desire. In fact, it's quite the opposite. A protein shake for the muscles, passing quickly through the stomach, will make the gastric juice stand out, which, having not found food, will give a signal to the brain that it is time to eat.
Such a trick before breakfast is possible without protein. It is enough to add one teaspoon of honey to 250 ml of warm milk to get a quick cocktail. Yes, there will not be so many proteins in it, but this option is still better than the complete absence of a morning cocktail.
Cocktail "Winnie the Pooh"
If eating in the morning is not possible, then you can use a protein-carbohydrate cocktail called Winnie the Pooh. In fact, judging by the reviews in the media, it has many names, but the composition is almost identical.
You will need a half-liter glass jar into which you need to pour 200 ml of milk or yogurt. After that, 50-70 grams of raw oatmeal should be poured into the container and topped with finely chopped pieces of banana, strawberries or other fruits. The jar must be closed with a lid and placed in the refrigerator on a less cooled shelf.
In the morning after sleep, all that remains is to remove the jar from the refrigerator, open the lid - and you can start eating. Many athletes prefer to take such a protein shake to work. Consumer reviews recommend that all beginners use such a cocktail in the form of a second breakfast at work, instead of a cup of coffee.
Cocktail "Vegetarian"
This drink is more popular with athletes who sit on the dryer than the vegetarians themselves. The fact is that it is based on 400 ml of low-fat yogurt, and soy isolate (40 grams) is used as protein, which is considered the highest protein on the sports nutrition market (92-95%). In addition, the drink is completely free of fats and carbohydrates.
Vegetable proteins for muscle growth can be based not only on soy. It can be corn, pea, rice, hemp and the like proteins. However, of all the existing products for vegetarians, it is soy that is considered the best plant with a high content of protein important for the human body. Soy protein has a low digestibility, so it is best to consume it either instead of the first breakfast or right before bedtime. At other times, he is able to simply kill his appetite for several hours.
Cocktail "Fruit Mix"
A good carbohydrate-based fruit smoothie with a small amount of protein can get anyone on their feet after waking up. To create it, you will need 250 ml of orange juice, 100 ml of low-fat kefir (or banana-flavored yogurt), one banana and a pinch of cinnamon. All ingredients must be mixed in a blender, then you can start eating.
Anyone can come up with recipes for juice-based protein shakes on their own, most importantly, as a result, do not spoil the taste of the resulting mixture. Indeed, often the game with ingredients leads to the fact that novice athletes see the solution only in buying expensive ready-made mixtures, instead of getting to know the culinary business better.
Cocktail "Protein"
As soon as this cocktail is not called - both chicken and winged, they even call it salad. But the name is not as important as its list of ingredients. There is something to be proud of here - this is the most best protein new cocktail. At home, in the gym, at work - it doesn’t matter where, the main thing is that it contains a huge amount of carbohydrates and proteins, so they can close all the “windows” after a workout, and also replace breakfast or lunch.
The basis is a glass of low-fat kefir or yogurt, in which 200 grams of boiled chicken breasts are poured. Also, 4-6 proteins should be added to the mixture. boiled eggs(without yolks). Then everything is whipped in a blender. After that, vitamins are added, which in no way spoil the taste of the cocktail, but only saturate it with iron and vitamin C. One sweet red pepper and a couple of apples are enough for this. Beat the cocktail again with a blender and pour into the required container. On average, the output will be 600-800 ml of a nutrient mixture consisting of 60 grams of protein. Even the best protein for gaining muscle mass is not listed here.
Cocktail "Night"
The name is the same, but the ingredients are different for everyone. Initially, it was supposed to make a mixture based on 400 ml of fat-free kefir using casein protein in an amount of 50 mg. The resulting cocktail is eaten immediately before bedtime, contrary to the opinions of all nutritionists in the world about the dangers of eating at night.
For many athletes, casein proteins for muscle growth are an expensive pleasure, so the role of sports nutrition in a night cocktail is played by a cheap not just analogue, but a source of casein protein - cottage cheese. Naturally, completely defatted. To create a cocktail, you need at least 200 mg of fresh cottage cheese. Professionals in the field of sports nutrition do not recommend the use of all kinds of sweeteners. After all, first of all, these are carbohydrates, which the body will definitely not need at night.
Cocktail "Sea Breeze"
It is actually a high protein salad. It is in great demand after strength training both among men and among women. The author came up with the idea of creating a dish, apparently, after thinking about how to prepare a seafood protein shake. Low-fat kefir or yogurt is taken as the basis, but the protein ingredients depend entirely on the athlete's imagination.
The most affordable and inexpensive solution is shrimp meat, because it has very few competitors in terms of protein content. But then it all depends on the finances of the chef. A very tasty cocktail is obtained if you add pink salmon or trout meat to it. Not enough fish dish without greenery. Parsley, celery, basil, taken in small proportions, will make the cocktail not only nutritious, but also very healthy.
Cocktail "Think up yourself"
Why not? There are a lot of unnamed recipes in the media that athletes share with each other. What prevents you from creating your own masterpiece instead of looking for information on how to make a protein shake from improvised means?
A simple example from the life of the famous Cuban Sergio Oliva, who was a vegetarian. The constant work at the construction site for the future Mr. Olympia did not allow financially spending money on expensive sports nutrition, and the lack of free time nullified a full meal. Sergio Oliva's signature cocktail: a bottle of low-fat milk as a base was filled with a mixture of a dozen raw eggs, half of which were without yolks. As a result, the body receives 60 grams of pure protein at a time.
Pros on ice cocktails
There are a lot of recipes in the media where the authors recommend creating the best protein shakes using ice cubes. Maybe such a drink to quench your thirst is good for the body, but not a protein shake. If we turn to the course of physiology, namely to the section on the assimilation of food by the body, we can find one interesting feature- cold food before assimilation is heated to 37 degrees Celsius. Moreover, the heating process is much slower than in a microwave oven. That is, an ice-cold protein shake, instead of supplying the body with building protein as soon as possible, will first be heated to the desired temperature. There is no logic in the use of ice. Naturally, it is not necessary to heat cocktails above 40 degrees. Since at such indicators the composition of the protein is easily denatured, that is, the biological usefulness of the protein is eliminated.
About proteins
The recipes for protein shakes initially suggested the use of sports nutrition in them, however, over the long years of the formation of bodybuilding, many athletes have come to the conclusion that taking the finished mixture is needed only in cases where a regular meal is impossible. For example, in gym, after training, or at work. In the future, protein shakes were generally replaced by products with a high protein content, which are an order of magnitude better in their effectiveness than imported semi-finished products.
Many beginners who strive to achieve high results in a short period of time do a lot of stupid things. For example, after reading the manufacturer's recommendations, they completely replace the meal with protein. This is strictly prohibited. The fact is that in addition to proteins, carbohydrates and amino acids, such a composition does not contain trace elements important to the human body: fiber, minerals, vitamins, fats and water.
Types of proteins for gaining muscle mass
To gain muscle mass, two types of proteins are recommended: fast and slow. In the morning and after training, you need to take a fast protein. It is important here that it contains a protein with high digestibility: whey protein isolate or concentrate, egg white is also quite suitable. But before going to bed you need to use a protein with low digestibility. An athlete’s night meal is considered to be casein protein, which is digested by the body for about six hours, providing the athlete’s muscles with building protein.
And if the reader is interested in which manufacturer offers the best protein for gaining muscle mass, then professionals recommend referring to the rating of sports nutrition sellers. Top positions are occupied by Ultimate Nutrition brands, Optimum Nutrition, AllMax, SAN and Dymatize. Yes, the prices for the products of these manufacturers are very high, but these representatives of the sports nutrition market give a 100% quality guarantee, thanks to which you can compare proteins by purchasing an analogue from a budget niche.
Finally
Homemade protein shakes, the recipes of which are presented in this article, are only a small part of the knowledge of a real athlete. First of all, the main attention should be paid not to the creation of protein shakes, but to the calories that enter the body. If their intake will significantly predominate over consumption, then you first need to take care of the diet and only then think about the consumption of proteins.
After purchasing a can of protein, you should not try to eat it in one day. Additional protein should be used only in cases where regular food intake is not possible, or as a result of several meals, the body has not received the necessary amount of protein for muscle growth.
Instruction
A protein shake is essentially an extract of water-soluble proteins from egg whites, whey, or protein-rich plant foods (such as soy). In addition, sometimes mineral supplements and multivitamins are introduced into such cocktails, designed to compensate for the loss of potassium and that come out with sweat.
In some cases, some fats and carbohydrates (sucrose or fructose) are added to protein shakes to increase calorie content - these are the so-called "gainers", or energy shakes. The main advantage of protein drinks is that they can be used both during a workout and immediately before it. A significant part of the products that contain a lot of protein - legumes, meat, cheeses and others - are quite "heavy". They are highly discouraged from eating immediately before training.
There are some cases when protein shakes are poorly tolerated by the human body and their use can harm it. These conditions include: intolerance to dairy products (especially the presence of an allergy to lactose); chronic digestive disorders; period of acute food poisoning; chronic liver failure; chronic renal failure; enzyme deficiency.
In addition, mention should be made of the dangers of eating soy protein. Athletes do not take it as often as whey, but in rare cases it is able to show its side effects. This is due to the fact that soy protein contains non-steroidal plant compounds - phytoestrogens, the action of which is in many ways similar to that of women. Therefore, if an athlete (regardless of gender) has serious disruptions in the endocrine system, the intake of soy protein shakes must be stopped.
The harm of protein shakes can be expressed in digestive problems. Such unfavorable ones can be found if the dosage of this drink is not observed. Quite often, novice athletes do not want to be patient and make the necessary efforts to achieve an effective result. Many people want to get a muscular figure in compressed, and therefore people begin to misuse a protein drink. In this case, the harm of a protein shake almost covers all the benefits of such a product. In order not to harm your health, it is important not to neglect the recommendations on the dosage of the drink indicated by its manufacturer.
It is extremely important to purchase quality protein only from a trusted manufacturer. The fact is that some unscrupulous manufacturing companies can add various additives to their product, which can subsequently negatively affect. Of course, we should not forget that you need to consume a protein shake within 2 hours after its preparation. If you store the finished drink in the refrigerator, the shelf life is 5 hours.
