The vast majority of athletes for muscle growth daily take a mixture with a high protein content. But not everyone knows when it is better to drink protein and how to correctly break down its daily intake into doses. Portal "We lose weight without problems" can help you understand these issues and give advice on choosing one or another, depending on the specific goal.
Protein is an indispensable component of our body. This protein is necessary to accelerate tissue regeneration, maintain optimal cholesterol levels, strengthen immunity, and increase endurance during intense training.
It is important to know that there are certain hours when its absorption peaks, and there are times when it is absorbed very slowly.
So, when and what types of protein is better to use to build a muscle frame and to keep muscles during weight loss? You can find out about all this right now on the website.
What is the best time to drink protein depending on its type?
The most effective protein regimen during the day: 4 to 6 times the standard dose, depending on the needs of the body. Fast proteins are needed as an emergency, 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, which require amino acids and a host of other substances obtained 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 to drink a protein shake. The best option for this is fast whey proteins.
Protein before workout
Some athletes practice this approach to protein intake: a couple of hours before training. This is justified - muscle fibers receive a maximum of protein food for intensive work. Before training, it is more effective to drink fast and multicomponent proteins.
Protein after workout
After intense physical activity, the body is depleted and deficient in all types of proteins, so the intake of high-protein shakes after intensive training in the gym is not only allowed, but also indicated. At the same time, it is better to drink fast protein after a workout.
Protein 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 is best to take a standard dose of slow digesting or complex protein half an hour before bedtime.
Thus, the body will not experience hunger at night.
Which is better to drink: gainer or protein?
Protein - almost completely a protein product, allows you to give a noticeable increase in muscle tissue and create a relief silhouette. Endomorphs - people who are prone to fullness, 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 (there are up to 80% of them in it), can give a shock dose of energy, which helps to increase the duration and intensity of the workout. But it is carbohydrates that can become a source of trouble - not expended energy will quickly be deposited by a thrifty body on the sides and hips in the form of fat.
Gainers should be taken by ectomorphs - thin, slowly and difficultly gaining muscle mass.
Is protein better to drink with water or milk?
The usual liquids for obtaining a protein shake from a dry mix are water (not boiling water, so that the protein does not curl), milk and juice. The volume of liquid does not really matter, it only affects the density of the drink. But it is worth noting that if you make a protein shake too thin, this can impair the process of protein digestion and absorption.
Proteins are best mixed with clean water, because. it does not affect the rate of protein absorption in any way, which cannot be said about milk.
What is the best protein 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, necessary to maintain muscle tone. Therefore, we do not choose carbohydrate-rich gainers, 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 - about 15 g.
- It is necessary to drink a protein drink immediately after sleep, 2 hours before training and 2 after it, and also before bedtime.
When is the best time to drink whey protein?
Hydrolyzate, isolate or concentrate are all different types of whey and you need to take them in different ways too.
- Hydrolyzate. You need to drink it with an urgent need for amino acids, i.e. immediately after training and before it starts.
- Isolate. It is absorbed longer than the hydrolyzate - an average of 30-40 minutes, in this regard, it is worth taking into account this time before training.
- Concentrate. A versatile fast protein option - you can take it in the morning, at night, during and after the gym.
Now you know when to drink protein, based on the body's need for amino acids and given the type of protein mixture. But if you are not going to lose weight or build muscle, then you should not drink it just like that, let alone replace your usual food with it.
An impressive amount of protein for exercising people is quite difficult to obtain by eating only ordinary food. Therefore, athletes simply need to supplement their diet with protein, and drink it correctly in powder form. It is desirable that the athlete has 5-6 meals a day, and the protein becomes an addition to it.
When is the best time to drink protein?
There is a wide range of products on the market now. But every athlete should know that the degree of assimilation of a particular supplement by the body depends on which 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 to drink per day?
Also, the athlete must control the dosage of the supplement. Before training, you need to drink about 20 grams of protein. After intensive training, due to high energy consumption, this amount must be doubled - drink about 40 grams. The morning hours also require a double serving of protein - this need is caused by muscle "starvation".
Do not forget that you can not be limited only to protein. It is necessary to correctly combine it with other products, for example, containing carbohydrates. It is important to provide enough vitamins and minerals to help the absorption 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 the building block from which new muscle fibers are formed. To get the desired result, you need to follow some rules for the use of protein.
The need to use
Regular intense training forces the body to adapt to increased physical stress. So that human life is not affected in the new conditions, the body stimulates the formation of additional muscle fibers. Increased muscle mass helps to withstand increased physical activity. Thanks to such changes, human organs and systems work in the usual mode 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 intensive training, the protein supplied with food, with a normal diet, is not enough to make up for body losses. Therefore, athletes need enhanced nutrition rich in protein foods.
The body experiences the strongest 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. Protein intake immediately after strength training will ensure the full construction of new muscle fibers and help replenish depleted protein reserves.
In conditions of an acute shortage of proteins, the body absorbs all the nutrients that enter it as quickly and efficiently as possible. The opened "protein - carbohydrate window" allows you to send 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. With loads of medium intensity and during training, to maintain shape, it is enough to consume 1 g of protein per 1 kg of body weight per day. This dosage is recommended for beginner athletes.
If you need to quickly gain large muscle mass, for every kilogram of weight should be 2 - 3.2 g of protein. The more intense the workout, the more protein is required. The larger the athlete, the more protein he needs to restore and increase muscle mass. In the case when the weight of an athlete is 75 kg, in order to obtain the desired result, he must consume at least 150 g of protein per day. 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 use protein supplements. They provide the body with building material for the formation of a large number of muscle fibers. If the recommended dosages are observed, protein preparations will not harm human health.
When consuming protein, you should not exceed the daily allowance of 340 g (300 g for women). An excess of protein in food will create an increased burden on the kidneys and liver, provoke an acidic environment in the body and cause intense calcium leaching. The nervous and cardiovascular systems suffer from an excess of proteins. In such conditions, building muscle mass will not be achieved.
When using protein supplements, it should be borne in mind that protein enters the body with regular food. Protein supplements contain 70% - 80% protein in their composition.
The daily portion can be divided into several doses or drink at a time immediately after training. However, if you drink the entire daily dose, then part of the protein may not be absorbed by the body.
How to drink protein? The optimal time to use the product depends on its type.
Whey and egg protein are referred to as "fast" proteins. They are absorbed by the body at a high rate.
Whey protein is made from whey. It is the most popular sports nutrition product. Whey protein is the most commonly used for muscle gain. It allows you to quickly build muscle mass and get rid of excess body fat. The product is available in three main forms: hydrolysate, 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, they are absorbed by the body after half an hour.
Whey protein concentrate is considered the most affordable and common form of protein for muscle building. It is a purified whey and is absorbed within 2-3 hours.
A whey product containing three types of purification is the most preferred for muscle building.
Whey proteins contribute to the maximum activation of anabolism. Anabolism is a chemical process aimed at the formation of cells and tissues. Take whey protein between workouts up to 5-6 times a day.
Egg protein is made from whole eggs. Egg protein products have a minimum amount of fat (0.5%) and a balanced amino acid composition.
The most effective "fast" drugs in the morning and immediately after training. They help reduce the natural inhibition of the body's anabolism process caused by exercise.
When using "fast" proteins for muscle growth, 50% of the protein should be obtained from regular food.
Slow absorbing substances
The "slow" proteins include casein and soy protein. For a set of muscle mass, it is preferable to use a "slow" casein protein.
Casein protein is made from milk. A portion of casein is digested in 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 slows down the breakdown of muscle fibers. This type of protein is an excellent fat burner, as it significantly reduces appetite.
Casein protein is poorly soluble. Before use, it is diluted in cow's milk using a blender or shaker to stir.
Soy protein is of vegetable origin. It has a low biological value and an inferior amino acid composition. Due to the weak anabolic effect, soy protein is used in combination with other supplements.
A portion of "slow" proteins must be taken before bedtime. At night, when food does not enter the body, anabolic processes are reduced. The use of casein protein will reduce the loss of muscle mass during the decay of anabolic processes and the activation of catabolism. Catabolism is a process aimed at the destruction of cells and protein structures.
"Slow" proteins will replenish the body's protein reserves. They are recommended to be taken during forced starvation.
Complex protein supplements include "fast" and "slow" proteins. A mixture of different proteins provides a peak concentration of amino acids immediately after the use of 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 surge in amino acid concentration causes the strongest growth of muscle fibers.
The time before bedtime is the ideal time to take a complex preparation. The mixture can also be consumed in place of whey protein 2 hours before training. It is recommended to use it in cases where there is a fasting period. If you can not eat in the next few hours, you should drink 30 g of complex protein.
Protein should be consumed daily until the desired result is obtained, 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.
You should not consume a protein supplement later than 1 hour before training and earlier than 30 minutes after it.
During a night's sleep, the body actively wastes nutrients to keep the organs functioning. By morning, the available reserves are depleted. In the morning, the hormone cortisol is actively released. High levels of cortisol cause a decrease in the hormone testosterone, an acceleration in the 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. An amino acid pool is a certain amount of free amino acids that is constantly present in the liquid medium of the body. In conditions of intense physical exertion, 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 exercise. In this case, the internal reserves of the body will be used minimally.
30 minutes after a workout, it is better to drink a gainer. Gainer is a protein-carbohydrate mixture. It may also contain fats, vitamins and trace elements. The drug will increase the level of amino acids, replenish carbohydrates and help the body recover in the shortest possible time. After using the gainer, you can eat after 1 - 1.5 hours.
30 minutes before bedtime, you can drink a "slow" casein protein. But it is better to use a complex drug. It will provide a stable level of amino acids during a night's sleep and slow down catabolic processes. The use of a protein supplement does not stimulate the deposition of fat.
Reasons for the lack of desired results
If the use of protein supplements does not work, it is possible that the dosage of the drug is insufficient.
A weak increase in muscle mass may be caused by low intensity of physical activity or non-compliance with the schedule of taking the drug.
The result depends on the type of human constitution. With an asthenic physique, muscle mass builds up very slowly. Such people should make much more effort than the owners of an athletic physique.
The reason for the lack of results may be a poor-quality product. When purchasing a protein supplement, you should not save.
Even a 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 who want to build muscle. These types of products contain up to ninety-five percent of easily digestible protein.
Protein is most often taken in the form of cocktails, which anyone can prepare at home. The composition of the cocktail includes: 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 protein must be consumed by athletes, 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, digest food, and so on.
Without protein, it is impossible to grow muscle mass and quickly recover from 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 assimilation is much higher than that of meat or dairy dishes. The fact is that the powder does not need time for splitting, and within seconds after consumption, the protein is processed and enters the cells, supplying them with the proteins necessary for muscle building.
So, protein is taken in two main cases: first, when it is necessary to build muscle; secondly, to keep muscle tissue from breaking down with strict diets.
How to take protein
Sometimes some athletes complain that the protein has practically no effect on them, but their comrades have built up serious muscle mass in the same time. What's the matter?
Most likely, in the wrong reception of means. There are specific protein dosages and regimens that should be used for 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 curl up, losing some of its properties.
It is better to break the daily dose of protein into two stages: this way it will be easier for the body to absorb the incoming protein. Take protein most often between meals.
How to consume protein: dosage
Physiologists, studying the question of how to take whey protein, found out that for the growth of muscle mass, at least one and a half grams of protein per kilogram of body weight per day must be supplied to the human body.
This is the absolute minimum. The most optimal amount would be two grams per kilogram.
The food we buy in stores is mostly rich in carbohydrates and fats. Proteins are sorely lacking. Even with good nutrition, it is extremely difficult for a person to provide the necessary norm of proteins per day.
Of course, in conditions of protein deficiency, there can be no talk of any increase in muscle mass.
The most reasonable option is that the amount of protein from food and the protein from the cocktail should 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 training falls on that day or not.
There are also single doses of protein intake, which can be adjusted based on individual factors.
In medicine, there is such a thing as nitrogen balance. This concept determines the correspondence between the number of amino acids entering and leaving the body.
When the balance is positive, it means that there is enough protein. Medical research has shown that the best nitrogen balance is achieved with just 1.5 to 2 grams of protein per kilogram of body weight.
An overdose of protein will not give solid muscle growth, but it will put a strain on the digestive tract. The optimal single dose of protein is thirty grams.
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:
- With mild subcutaneous fat - from one hundred and fifty to two hundred and fifty grams per day.
- With a predisposition 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.
Consider now when is the best time to take protein.
How to consume protein: the optimal time to take it
Protein intake must be correlated with the so-called human biological rhythm, the assimilation and effectiveness of the cocktail directly depends on this.
The most favorable time for the assimilation of protein is the morning: immediately after sleep, up to eight hours. After eight, the effect of the 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 the hypothesis of which, later confirmed in practice, thyroid hormone and growth hormone are responsible for the level of amino acids in the blood.
A surge of these hormones occurs in the morning or at lunchtime. There is another "protein window" - the time immediately after training. In other hours, protein intake will not give a good effect.
It is not recommended to take protein directly before training. The fact is that physical activity temporarily blocks the growth of muscle tissue, the body switches to the production of clean energy, to the burning of glucose and glycogen.
After the athlete has completed the workout, his muscles are covered with microscopic tears, for the treatment of which the body begins to hastily look for protein. This time is called the "protein window".
For a long time, doctors could not come to a single 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 rule was developed in the middle of the 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 the layman and the 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 are well aware that without the use of protein, muscle growth is impossible, but on the contrary, there will be a breakdown of muscle tissue. Therefore, doctors advise to consume protein in sufficient quantities, but not to overdose.
Nutrition problems in power sports, in fact, rest on anabolism. The body must be constantly maintained in a state aimed at muscle growth, and it is protein that contributes to this.
However, remember that protein intake 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 give all the best. Protein will help build strength, improve muscle recovery, which will allow you to move to a new level of training painlessly.
Those who are aimed at serious sports achievements are well aware that it is impossible to achieve without special nutrition. Including without special food protein supplements -. Take them 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 time of admission, according to experts, can be of fundamental importance.
When should you drink protein - before or after a workout?
Sports nutrition experts recommend not choosing one option, but taking protein both before and after training. For example, the authoritative foreign publication Muscle & Fitness advises drinking such a cocktail half an hour before a workout. The supplement is quickly absorbed, providing the body with the energy necessary for exercise. In this case, the protein enters the bloodstream and will be quickly delivered to the muscles. However, there are several reasons for taking the protein again.
Why drink protein after a workout?
Under the influence of physical exertion, muscles can be damaged. And at this moment, they not only need enhanced nourishment, but are also able to absorb nutrients more actively. Protein immediately after should be taken because at this time the so-called "protein window" is formed. And all the protein that enters the body will be used to restore muscles and increase their mass. In addition, drinking a protein shake will help to avoid muscle pain that inevitably occurs the next day.
How much protein to drink after a workout?
According to scientific research, the daily norm of protein for a person is approximately 1.5-1.6 grams per kilogram of body weight. For athletes, this figure should be slightly higher, but not more than 4 grams per kilogram of weight.
