The vast majority of athletes take mixtures with a high protein content daily to grow muscle mass. But not everyone knows when it is better to drink protein and how to correctly divide its daily intake into doses. The “Lose Weight Without Problems” portal can help you understand these issues and give advice on choosing one or another depending on your specific goal.
Protein is an indispensable component of our body. This protein is necessary to accelerate tissue regeneration, maintain optimal cholesterol levels, strengthen the immune system, and increase endurance during intense training.
It is important to know that there are certain times when its absorption peaks, and there are times when it is absorbed very slowly.
So, when and what types of protein are best to consume to build muscle mass and maintain muscle mass while losing weight? You can find out about all this right now on the website
When is the best time to drink protein depending on its type?
The most effective regimen for taking protein during the day: 4 to 6 times the standard dose, depending on the body's needs. Fast proteins are needed as an emergency aid, and if the break between meals is too long, then proteins with a prolonged effect are needed.
Protein in the morning
During sleep, various metabolic reactions occur in the human body, the completion of which requires amino acids and a host of other substances received with dinner. As soon as the supply of amino acids is depleted, the body begins to consume proteins - the basis for building muscle tissue.
Therefore, the first thing an athlete should do when waking up in the morning is drink a protein shake. Best option For this purpose – fast whey proteins.
Pre-workout protein
Some athletes practice this approach to protein consumption: a couple of hours before training. This is justified - muscle fibers receive maximum protein food for intensive work. Before training, it is more effective to drink fast and multi-component proteins.
Protein after workout
After intense physical activity, the body is exhausted and lacks all types of proteins, so taking high-protein cocktails after intense exercise in the gym is not only allowed, but also indicated. In this case, after training it is better to drink fast protein.
Proteins at night
Before going to bed, you need to give up fatty foods and carbohydrates, but this rule does not apply to amino acids. It's best to take a standard dose of slow-release or complex protein half an hour before bed.
Thus, the body will not experience hunger at night.
What is better to drink: gainer or protein?
Protein is an almost entirely protein product that allows you to give a noticeable increase in muscle tissue and create a sculpted silhouette. For endomorphs - people who tend to be overweight, it is preferable to use protein mixtures to accelerate the growth of muscle tissue and burn body fat during training.
A gainer rich in carbohydrates (up to 80% of them) can provide a powerful dose of energy, which helps increase the duration and intensity of the workout. But it is carbohydrates that can become a source of trouble - unspent energy will quickly be deposited by the thrifty body on the sides and thighs in the form of fat.
Gainers should be taken by ectomorphs - thin, slow and difficult to gain muscle mass.
Is it better to drink protein with water or milk?
Common liquids for making a protein shake from a dry mixture are: water (not boiling water so that the protein does not curdle), milk and juice. The volume of liquid is not particularly important, it only affects the thickness of the drink. But it is worth noting that if you make a protein shake too thin, it can impair the process of digestion and absorption of protein.
It is better to mix proteins with clean water, because... it does not in any way affect the rate of protein absorption, which cannot be said about milk.
What protein is best to drink for weight loss?
If you decide to lose weight and take proteins at the same time, we warn you: it is necessary to reduce the amount of carbohydrates consumed and increase the amount of protein foods, what is needed to save muscle tone. Therefore, we choose not gainers rich in carbohydrates, but proteins.
So, how to properly organize the use of protein shakes:
- We choose protein mixtures with a prolonged effect: slow or complex.
- The dose is taken as ½ of the standard dose - about 15 g.
- Drink protein drink It is necessary immediately after sleep, 2 hours before training and 2 hours after it, as well as before bedtime.
When is the best time to drink whey protein?
Hydrolyzate, isolate or concentrate - all of them various types whey and you need to take them differently too.
- Hydrolyzate. You should drink it when there is an emergency need for amino acids, i.e. immediately after training and before it starts.
- Isolate. It takes longer to digest than hydrolyzate - on average 30-40 minutes, so it is worth taking this time into account before training.
- Concentrate. A universal option for fast proteins - you can take them in the morning, at night, during and after exercise in the gym.
Now you know when it is better to drink protein, based on the body's needs for amino acids and taking into account the type of protein mixture. But if you are not going to lose weight or build muscles, then you should not drink it just like that, much less replace your usual food with it.
It is quite difficult for exercising people to get an impressive amount of protein by eating only regular food. Therefore, athletes simply need to expand their diet with protein, and drink it correctly in powder form. It is advisable that the athlete have a 5-6 meal plan a day, and protein becomes a supplement to it.
When is the best time to drink protein?
Currently on the market wide range names. But every athlete should know that the degree of absorption of a particular supplement by the body determines what kind of protein to drink and the principle of its intake. It is necessary to correctly distribute the required amount of protein throughout the day:
How much protein should you drink per day?
The athlete must also control the dosage of the supplement. Before training, you need to drink about 20 grams of protein. After intense exercise, due to high energy consumption, this amount must be doubled - drink about 40 grams. The morning hours also require a double portion of protein - this need is caused by muscle “starvation”.
Don’t forget that you can’t limit yourself to just protein. You need to properly combine it with other products, for example, those containing carbohydrates. It is important to ensure sufficient amounts of vitamins and minerals that help the learning process. For example, zinc and chromium help amino acids reach the muscles. And B vitamins (3, 6, 23) and vitamin H accelerate the absorption of protein.
Sports nutrition occupies a special place in the diet of athletes. How to drink protein to gain muscle mass? Protein is building material, from which new muscle fibers are formed. To get the desired result, you need to follow some rules for eating protein.
Necessity of use
Regular intense training forces the body to adapt to increased physical activity. To ensure that a person’s life activity does not suffer under new conditions, the body stimulates the formation of additional muscle fibers. Increased muscle mass helps withstand increased physical activity. Thanks to such changes, human organs and systems work as usual during training.
New muscle fibers are created from protein that enters the body with food. It is also used to repair existing muscle fibers damaged by exercise.
During intense training, the protein supplied from food in a normal diet is not enough to replenish the body's losses. Therefore, athletes need enhanced nutrition rich in protein foods.
The body experiences the most severe protein starvation immediately after an exhausting workout. Power loads deplete the supply of essential amino acids. They are spent on the restoration and growth of muscle tissue. Taking protein immediately after strength exercises will ensure the full construction of new muscle fibers and help replenish depleted protein reserves.
In conditions of acute protein shortage, the body absorbs all the nutrients it receives as quickly and efficiently as possible. The opened "protein - carbohydrate window» allows you to direct a portion of protein directly to the needs of muscle tissue.
Protein for mass can be drunk by both men and women.
The need for proteins depends on the individual characteristics of the person and the intensity of the load.
The amount of an effective serving of a protein supplement is calculated according to body weight. For moderate intensity exercise and during training, to maintain shape, it is enough to consume 1 g of protein per 1 kg of weight per day. This dosage is recommended for beginner athletes.
If you need to quickly gain large muscle mass, you should consume 2 - 3.2 g of protein for every kilogram of weight. How more intense workout, the more protein is required. The larger the athlete, the more protein he needs to restore and increase muscle mass. If an athlete weighs 75 kg, he needs to consume at least 150 g of protein per day to get the desired result. With mild subcutaneous fat the dosage can be increased by 20 - 30 g to achieve the desired relief.
A chicken egg contains only 3 g of protein. To gain the required amount of protein, an athlete must eat more than 5 dozen eggs per day. It is physically impossible to consume such an amount of protein food. It can cause serious damage to human health.
To quickly build muscle mass, it is recommended to take protein supplements. They will provide the body with building material for the formation large quantity muscle fibers. If the recommended dosages are observed, protein preparations will not cause harm to human health.
When consuming protein, you should not exceed the daily intake of 340 g (for women 300 g). Excessive amounts of protein in food will create an increased load on the kidneys and liver, provoke an acidic environment in the body and cause intense leaching of calcium. Nervous and cardiovascular system. In such conditions, it will not be possible to build muscle mass.
When using protein supplements, it should be taken into account that protein enters the body through regular food. Protein supplements contain 70% - 80% protein.
The daily portion can be divided into several doses or drunk at one time immediately after training. However, if you drink the entire daily dose, some of the protein may not be absorbed by the body.
How to drink protein correctly? The optimal time to consume the product depends on its type.
Whey and egg whites are classified as “fast” proteins. They are absorbed by the body at high speed.
Whey protein is made from whey. It is the most popular sports nutrition product. Whey protein is the most commonly used protein for gaining muscle mass. It allows you to quickly build muscle mass and get rid of excess fat deposits. The product is available in three main forms: hydrolyzate, isolate and concentrate.
To make hydrolysates, proteins are broken down into amino acids. In this form, the protein supplement is absorbed easily and very quickly.
Isolates are purified proteins and are absorbed by the body within half an hour.
Whey protein concentrate is considered the most affordable and common form of protein for building muscle mass. It is purified whey and is absorbed within 2 - 3 hours.
A whey product containing three types of purification is the most preferred for building muscle mass.
Whey proteins contribute to maximum activation of anabolism. Anabolism is a chemical process aimed at the formation of cells and tissues. Accept whey protein you need between workouts up to 5 - 6 times a day.
Egg protein is made from whole eggs. Egg protein products have a minimal amount of fat (0.5%) and a balanced amino acid composition.
“Fast” drugs are most effective in the morning and immediately after training. They help reduce the natural inhibition of the body's anabolic process caused by exercise.
When consuming “fast” proteins for muscle growth, 50% of the protein should be obtained from regular food.
Slowly digestible substances
“Slow” proteins include casein and soy protein. To gain muscle mass, it is preferable to use “slow” casein protein.
Casein protein is made from milk. A portion of casein is digested within 6-8 hours, saturating the body with amino acids. Once in the stomach, it turns into a long-digesting clot. Casein protein tends to slow down the digestion of other proteins.
Casein sports nutrition inhibits the breakdown of muscle fibers. This type of protein is an excellent fat burner because it significantly reduces appetite.
Casein protein is poorly soluble. Before use, it is diluted in cow's milk using a blender or shaker for stirring.
Soy protein is of plant origin. It has low biological value and inferior amino acid composition. Due to the weak anabolic effect, soy protein is used in combination with other additives.
A portion of “slow” proteins must be taken before bed. At night, when food does not enter the body, anabolic processes are reduced. Consumption of casein protein will reduce the loss of muscle mass during the attenuation of anabolic processes and the activation of catabolism. Catabolism is a process aimed at destroying cells and protein structures.
“Slow” proteins will replenish the body’s protein reserves. They are recommended to be taken during forced fasting.
Complete protein supplements include “fast” and “slow” proteins. A mixture of various proteins provides a peak concentration of amino acids immediately after consuming the drug. The “slow” proteins contained in the preparation will nourish the muscles and saturate the body with amino acids for several more hours. The peak spike in amino acid concentrations causes the strongest muscle fiber growth.
The time before bed is the ideal time to use the complex drug. The mixture can also be consumed instead of whey protein 2 hours before training. It is recommended to use it in cases where there is a period of fasting ahead. If you cannot eat in the next few hours, you should drink 30 g of complex protein.
You should consume protein daily until you get the desired result, regardless of the presence or absence of training. By reducing the intensity of the load, you should reduce the amount of protein supplements. On days when there is no physical activity, it is enough to drink one or two servings of the drug.
Should not be consumed protein supplement later than 1 hour before training and earlier than 30 minutes after it.
During night sleep, the body actively wastes nutrients to maintain organ function. By morning, existing supplies are depleted. In the morning hours, the hormone cortisol is actively released. High level Cortisol causes a decrease in the hormone testosterone, accelerated deposition of fat reserves and loss of muscle mass. To neutralize the effect of the hormone cortisol and saturate the body with nutrients, it is recommended to drink a portion of “fast” protein immediately after waking up.
Throughout the day you need to constantly replenish the amino acid pool. The amino acid pool is a certain amount of free amino acids that is constantly present in the body fluid. In intensive conditions physical activity There is a constant loss of amino acids. To avoid muscle loss, you need to eat regularly. In between meals, you need to drink 2-3 servings of a protein shake.
An hour before training, you should drink a dose of “fast” protein. The protein portion will be wasted during physical exercise. In this case, the body's internal reserves will be used minimally.
It is better to drink a gainer 30 minutes after training. Gainer is a protein-carbohydrate mixture. It may also contain fats, vitamins and microelements. The drug will increase the level of amino acids, replenish carbohydrate reserves and help the body recover as soon as possible. After consuming the gainer, you can eat 1 - 1.5 hours later.
30 minutes before bedtime, you can drink “slow” casein protein. But it is better to use a complex drug. It will ensure a stable level of amino acids during night sleep and slow down catabolic processes. Taking a protein supplement does not stimulate fat storage.
Reasons for the lack of the desired result
If taking protein supplements does not produce results, the dosage may be insufficient.
A weak increase in muscle mass may be caused by low intensity of physical activity or non-compliance with the drug dosage schedule.
The result depends on the type of human constitution. With an asthenic physique, muscle mass builds up very slowly. Such people should put in much more effort than those with an athletic physique.
The reason for the lack of results may be a low-quality product. When purchasing a protein supplement, you should not skimp.
Even a high-quality product may not be suitable for a particular person. In this case, you need to replace the product.
Protein is an essential supplement that is absolutely essential for athletes looking to build muscle mass. These types of products contain up to ninety-five percent easily digestible protein.
Protein is most often taken in the form of cocktails, which anyone can prepare at home. The cocktail contains: protein, water (possibly milk), flavorings(most often fruit).
Let's take a closer look at how to properly take protein.
Why take protein?
Many of us have heard that athletes need to consume protein, but not everyone knows what exactly this product consists of.
Some even think that protein is a chemically synthesized substance that can cause serious harm to health.
The word “protein” itself is translated from Latin as “protein”. Proteins strengthen the immune system, regulate the human condition, and help the metabolism of organs and tissues. Thanks to proteins, we breathe, move, analyze the world, absorb food, etc.
Without protein, muscle growth is impossible and fast recovery after grueling workouts.
Protein powders sold today in sports nutrition stores are, in fact, the same cottage cheese, milk or meat, but in a purified, concentrated form.
The percentage and rate of protein absorption is much higher than that of meat or dairy dishes. The fact is that the powder does not require time to break down and within a few seconds after consumption, the protein is processed and supplied to the cells, supplying them with the proteins necessary for muscle building.
So, protein is taken in two main cases: firstly, when it is necessary to build muscle; secondly, to keep muscle tissue from breaking down during strict diets.
How to take protein correctly
Sometimes some athletes complain that protein has virtually no effect on them, but their comrades have built up serious muscle mass over the same time. What's the matter?
Most likely due to improper use of the drug. There are specific dosages and regimens for protein intake that need to be used to achieve optimal results.
Usually the protein is mixed with milk, water or fruit juice. In this case, the amount of liquid does not matter.
The main thing is that the liquid should not be hot, otherwise the protein will coagulate, losing some of its properties.
It is better to divide the daily dose of protein into two stages: this will make it easier for the body to absorb the incoming protein. Protein is most often taken between meals.
How to consume protein: dosage
Physiologists studying the question of how to take whey protein found that in order to grow muscle mass, the human body must receive at least one and a half grams of protein per kilogram of weight per day.
This is the absolute minimum. Most optimal quantity will be two grams per kilogram.
The food we buy in stores is mostly rich in carbohydrates and fats. There is a catastrophic shortage of proteins. Even with adequate nutrition, it is extremely difficult for a person to provide the required amount of protein per day.
Of course, under conditions of protein deficiency, there can be no talk of any increase in muscle mass.
The most reasonable option is for the amount of protein coming from food and protein from the shake to be approximately equal.
In other words, a person with a body weight of seventy kilograms should consume approximately one hundred grams of seventy percent protein per day. For a person weighing one hundred kilograms, the dose should be increased to one hundred and fifty grams per day.
You need to take protein every day and in the same amount, regardless of whether you workout on that day or not.
There are also uniform doses of protein intake that can be adjusted based on individual factors.
In medicine there is such a concept - nitrogen balance. This concept determines the correspondence of the number of amino acids entering and leaving the body.
When the balance is positive, it means there is enough protein. Medical studies have found that the best nitrogen balance is achieved by consuming 1.5 to two grams of protein per kilogram of body weight.
An overdose of protein will not give significant muscle growth, but it will put a strain on the digestive tract. Thirty grams is considered the optimal single dose of protein.
There is also a division of dosages depending on the goals of training. If training is aimed at increasing muscle mass, the dosages are as follows:
- If the athlete has practically no subcutaneous fat, 140-250 grams of protein per day.
- If there is a predisposition to excess weight- from ninety to one hundred and fifty grams per day.
When a bodybuilder has to work on relief:
- For mild subcutaneous fat – from one hundred and fifty to two hundred and fifty grams per day.
- If you are predisposed to excess weight - from one hundred to one hundred and fifty grams per day.
- Reception for weight loss – from 130 to 160 grams per day.
Let's now consider when is the best time to take protein.
How to consume protein correctly: optimal time to take it
Protein intake must be correlated with the so-called human biological rhythm; the absorption and effectiveness of the cocktail directly depends on this.
The most favorable time for the absorption of protein is considered to be the morning: immediately after sleep, up to eight hours. After eight, the effect of protein will be reduced to a minimum, the level of amino acids in the body will practically not increase. And in this case it is useless to increase the dosage.
What is the reason for this protein digestibility? The answer to this question was given by scientists, according to whose hypothesis, later confirmed in practice, the thyroid hormone, as well as growth hormone, are responsible for the level of amino acids in the blood.
The surge of these hormones occurs in the morning or at lunchtime. There is another “protein window” - the time immediately after training. At other times, taking protein will not give a good effect.
It is not recommended to take protein immediately before training. The fact is that physical activity temporarily blocks the growth of muscle tissue, the body switches to producing clean energy, burning glucose and glycogen.
After an athlete has completed a workout, his muscles are covered in microscopic tears, for which the body begins to rush to find protein to heal. This time is called the “protein window”.
For a long time, doctors could not come to a common conclusion when answering the question of how much protein to take.
International medical organizations searching for uniform standards in the field of health have come to the conclusion that the optimal norm for a person is 0.8 grams of protein per kilogram of body weight.
The norm is relevant for men and women aged nineteen to seventy years.
However, we should not forget that this norm was developed in the mid-twentieth century and is somewhat outdated.
In particular, the norm does not take into account that there is a huge difference in physical activity between an average person and an athlete.
One of the pioneers of medical research in the field of sports, Dr. Liman called the optimal protein intake for an athlete - 1.6 grams per kilo of body weight. This standard was soon confirmed by the American College of Sports Medicine.
Doctors understand perfectly well that without protein consumption muscle growth is impossible, but on the contrary, muscle tissue will disintegrate. Therefore, doctors advise consuming protein in sufficient quantities, but not overdosing.
Nutrition problems in power types sports, in fact, come down to anabolism. The body must be constantly maintained in a state aimed at muscle growth, and it is protein that contributes to this.
However, remember: taking protein alone will not increase muscle mass. This requires intense training.
If you worked out without protein and then decided to take it, then from now on you need to work out much more. Protein will help build strength and improve muscle recovery, which will allow you to move to the next level of training painlessly.
Those who are aiming for serious sporting achievements, they understand perfectly well that it is impossible to achieve without special nutrition. Including without special food protein additives -. They are taken in the form of a special cocktail. However, many athletes always have an idea of when it is better to drink protein: before or after training. Although the timing of the appointment, according to experts, may be of fundamental importance.
When should you drink protein - before or after training?
Experts in sports nutrition It is recommended not to make a choice in favor of any one option, but to take protein both before and after training. For example, the authoritative foreign publication “Muscle & Fitness” advises drinking such a cocktail half an hour before training. The supplement is quickly absorbed, providing the body with the energy necessary for exercise. In this case, the protein will enter the blood and be quickly delivered to the muscles. However, there are several reasons to take protein again.
Why drink protein after a workout?
Under the influence of physical activity, muscles can be damaged. And at this moment they not only need increased nutrition, but are also able to absorb nutrients more actively. Protein should be taken immediately after because at this time the so-called “protein window” is formed. And all the protein entering the body will be used to restore muscles and increase their mass. In addition, drinking a protein shake will help avoid muscle pain, which inevitably arise the next day.
How much protein should you drink after training?
According to scientific research, daily norm Protein for humans is approximately 1.5-1.6 grams per kilogram of weight. For athletes, this figure should be slightly higher, but not more than 4 grams per kilogram of weight.
