So that you can get the maximum effect from an additive you need to know how to properly take protein . The recommendations indicated on the packaging of the complex do not always correspond to reality.
When is it better to take protein?
If you just started taking protein then it's best to observe the following regimen: take protein in the morning, before and after training, and also in the evening. Take 30 grams of protein for an hour after training to repair the destroyed muscle fibers. In the morning, it must be taken to restore the so-called "protein window", and before exercise, the nutritional supplement will give the necessary energy and strength. If you do not have a workout today, then use a protein shake before and after lunch.
In what doses should I take protein?
General recommendation - with an additive to receive about 25% protein is necessary. But if you are training harder, the amount of necessary supplementation can increase. Just do not overdo it, otherwise instead of good you will bring harm to the body.
How should you take protein?
Protein can be mixed with juice (only not with citrus), with milk, and also with water. It all depends on what you ultimately want to get, just a protein cocktail or a protein-carbohydrate complex.
What is a protein cocktail?
Basically, the composition of this cocktail includes protein and carbohydrates, other additions depend on the manufacturer. So to make a cocktail versatile in it add vitamins and minerals, though for a set of muscle mass they are not very important.
The only correct combination is protein and amino acids , as it helps to quickly assimilate the protein and increases its biological value. Therefore, it is useless to take complex protein with minerals and vitamins for muscle gain, they are added only in order to increase the price of the food additive. This also applies to creatine, it will benefit the body only if in one dose it will be somewhere around 15 g, and in fact it is in such a complex is about 1 g, which is insignificant.
Taste qualities
Producers try to diversify the product with various flavors. Berry-fruit additives are not very popular, because they have a chemical taste, so many athletes give their preference to the taste of chocolate and vanilla, since conscientious producers use a natural product. Many athletes generally choose protein without any flavors, because they think that this is extra chemistry.
How to take protein for weight loss?
The use of protein for weight loss is as follows:
- Take protein after exercise, since it will prevent the destruction of muscle tissue and fight with
fat formation. - Protein will reduce appetite and need for food. Thus, your portions will become smaller, which means that you will not get enough calories.
- If you take the protein after training and before bedtime, the metabolism will improve, and during the sleep the body will continue to consume calories.
What is better not to do?
It is not recommended to use protein more than normal, since there will be no benefit from this. All the extra protein that you use will just come out of the body. Therefore, follow all recommendations for use and do not exceed the norm. Also, taking a protein during or after a meal will not bring any result, and it can not be absorbed in the body at all. In general, the protein is digested for 8 hours, so it often makes no sense to use it. The amount of protein you need depends on the weight of your body.