” means “protein” in Greek. And protein is the building blocks of which our muscles are built. And just as a person needs food in order to live, muscles need protein in order to grow. The more protein, the greater the growth. Thus, protein for muscle growth and mass is an indispensable product. Proteins enter the body with food, but if an athlete wants to achieve truly significant results, he needs to pay attention to special sports nutrition. This is due to the fact that in everyday food (except for eggs) there is not so much protein, even in cottage cheese it is no more than 20% of the total mass, to say nothing of other products. And protein is a protein concentrate, it is almost 100% there, plus vitamins and minerals come as a bonus, which help the body recover faster after grueling workouts. So, we figured out that protein is very important for growth and mass. The more protein, the more protein. The more protein, the more muscle. Now consider the different types of protein. It comes in two types - fast and slow. This is determined by how quickly the body absorbs it. So, a fast protein dissolves within three hours, while a slow one - up to seven hours. If we take analogues from everyday food, then fast proteins our body is given eggs, and slow ones - meat, for example, beef. In sports nutrition, proteins are slowed down with the help of various neutralizers. should be consumed before training and throughout the day when you need energy. Also, fast protein should be drunk immediately after a workout - at this time, the so-called protein window opens in the body, and if you do not close it with protein, catabolic processes that destroy muscles will begin. It is rational to drink slow protein before bedtime, then throughout the night the body will be saturated with proteins. Thus, for growth and mass, the most effective way is a combination of two types of protein. This will give better results than doubling the dose of the same type of protein.

Any protein contains at its core a natural product - milk, soy or eggs. Each of them has its pros and cons. People who have some experience working on their bodies say that every few months you need to change the brand of the product you use so that the body does not get used to it. The more familiar the body, the worse it responds to the impact. The fact is that the body strives for stability, and it perceives continuous muscle growth as constant stress. Thus, you need to periodically shake it up - change the program, experiment with different types of proteins. And finally: without hard work in the gym, protein is useless. You should not think that you can just increase the dose and not go to training - in this case, the protein will not be absorbed, and can cause various stomach and / or intestinal disorders. Protein for growth and mass is an excellent and extremely useful product, but it does not It is worth remembering that the main work is not done by him, but by a person.

Girls and men for recruitment muscle mass can't do without essential element in nutrition - protein. It, thanks to the protein, provides the construction of muscle tissue. Since the protein is made from food raw materials, its compatibility with human body is not in doubt.

On the market sports nutrition there are a large number various kinds product - slow and complex proteins, isolates and concentrates. Some types of protein can help girls lose weight; for beginners, nutrition has been developed that increases strength and endurance. To figure out which protein is better, you should consider in detail its types and give a rating of the best proteins of 2017.

Types of protein

The intake of proteins contributes to the intensive growth of muscle mass and the effect of its consumption directly depends on the type of product consumed. Numerous scientific studies have proven that the better and faster the protein is absorbed in the gastrointestinal tract, the more intense muscle growth will be. To gain muscle mass, whey proteins are mainly used, which have several forms:

• Whey Isolate- the purest protein, practically free of impurities. It restores energy, muscle condition as quickly as possible, while short time is completely absorbed by the body, which contributes to intensive muscle growth. Accordingly, the price of isolates is very high.
• Whey concentrate. The production of this protein is not complicated, and therefore the degree of purification of the product is not the maximum. The concentrate may contain impurities up to 40-50% of the total mass of the product. At the same time, anabolic properties are preserved, and the price of concentrates is low.
• Hydrolyzate. To increase the rate of assimilation of the product, during the production of the hydrolyzate, the protein is partially fermented. At the same time, the body does not waste time on protein breakdown, instantly assimilating it and increasing the anabolic properties of the product. The hydrolyzate price is usually the highest.

Based on what substance the protein is made on, it can be:

• egg;
• whey;
• casein;
• soy;
• collagen.

Egg white has the maximum degree of assimilation, and top speed cleavage has whey isolate.

Casein protein is suitable for long-term energizing of the body. This type of protein has a complex composition and is produced by enzymatic curdling of milk. Casein protein, getting into the body, forms a protein mass, the digestion of which takes a lot of time.

Thus, casein protein provides the body with amino acids for a long period of time and suppresses appetite. However, the anabolic properties of casein protein are significantly lower than other types of protein.

The most popular among girls is soy protein, as it promotes weight loss, in addition, this protein has a positive effect on the amount of cholesterol in the blood. Collagen protein is often used as an additive to basic protein mixtures, it has a positive effect on the skin, ligaments and joints.

Protein ranking 2017

For gaining muscle mass, whey is the best protein. Whether it's a concentrate or a pure isolate, its absorption rate is the fastest and the anabolic response is correspondingly strongest.

Casein protein and mixtures of fast and slow proteins are invariably inferior to whey protein in terms of effectiveness in terms of muscle growth.

So, the TOP 5 best proteins in 2017:

1. Whey Gold Standard Optimum 100%. Over the past years, this sports nutrition has been on the top lines of the top best proteins and this year it occupies the top line of the ranking, winning the title - the best protein. The quality and effect of the product are indisputable, however, due to the high popularity of these whey isolates and concentrates, their prices are high - an average of 2,000 rubles will have to be paid per kilogram of the mixture.
   
2. Syntrax Matrix- complex protein excellent value prices and quality. It not only promotes muscle growth, but also improves immunity and has a pleasant taste. Its average cost is 1500 rubles per kilogram of product.
   
3. MuscleTech Nitro-Tech Performance Series- isolate, protein concentrate and creatine in this sports nutrition guarantee rapid muscle growth and put it in third place in the top of the best proteins of 2017. The cost of protein is an average of 3500 rubles per kilogram.
   
4. Syntha-6 by BSN- a mixture of whey and casein proteins, recognized as one of the best proteins in the world. It helps to reduce catabolism, nourishes the body with amino acids throughout the day and has a pleasant taste. The average price is 1800 rubles per kilogram.
   
5. Elite Whey protein by Dymatize- An excellent protein for gaining muscle mass. It practically does not contain sugars, however, it has a pleasant taste. Isolate obtained by ion exchange promotes intensive growth of muscle mass. The cost of the product is on average 1900 rubles per kilogram.
   

The rating took into account both the price-quality ratio and positive customer reviews. Whey Gold Standard Optimum 100% was recognized as the best whey protein, however, the best casein protein, which also promotes muscle growth, was not included in the rating, this is 100% Casein Protein from Optimum Nutrition.

Protein for weight loss and mixtures for beginners

Girls are more likely not interested in gaining muscle mass, but in the possibility of getting rid of excess weight.

Protein shakes, combined with training, have a positive effect on weight, helping to get rid of excess. Along with the growth of muscle mass, the index of adipose tissue decreases. However, for girls, those proteins are suitable, which do not contain fats and carbohydrates, but contain pure protein. That will help you lose weight.

When taking it, it should be alternated with the main meal, while girls are advised to eat in small portions.

In addition to pure whey protein, soy and casein proteins will also be useful for girls, they help burn fat by slowing down digestion and dulling appetite. Soy protein shakes are recommended for girls before training, and casein is best drunk at night.

For beginners, whey isolates are also the best proteins, they increase the endurance of muscle mass, and feed the body with energy. But due to the fact that this sports nutrition is very expensive, less expensive products, such as Elite 12 Hour Protein from Dymatize or Syntha-6 from BSN, may be suitable for beginner athletes.

At all times, people followed the beauty of their body. Pumped up muscles can attract attention, help you stand out from the crowd. And not only these reasons give impetus to go to gym or fitness center. As the proverb says, a healthy mind in a healthy body. Who wants to be sick? Also, a beautiful and inflated body helps to attract the attention of the opposite sex, which, of course, is an incentive, often even paramount. Yes, you can go to push the bar without adding anything else. However, sports nutrition is the basis for

Is it harmful?

As you know, bodybuilding is a sport where pumped-up athletes compete (who have more muscle mass or prettier body). There are various nominations: from competitions in the beauty of the figure and up to the competitions of giants, who simply have a huge mass of muscles. There is an opinion that they all eat a bunch of pills and take unhealthy, but effective drugs. However, not all athletes resort to such a dangerous way of gaining weight and pumping up muscles. In addition to daily workouts, they eat right. It can be seen that their method is effective. But how to eat in order to pump up the body a little and lose overweight? The answer is simple - protein for muscle growth. Reviews of drugs united by the common name "proteins" are almost always positive. But the public often thinks otherwise. So what is protein for muscle growth? What are the harm and benefits of consuming this remedy? And how to still pump up the body and look beautiful with the help of such means? All this will be discussed further.

Dispel the myths

First you need to understand what a protein is. Many people think that this is an extremely dangerous supplement, after taking which a person becomes very pumped up. But this is far from being the case, only an effort of will and the availability of free time can guarantee good result. Real athletes work all day in gyms, combining this with proper nutrition. As you know, protein is needed for muscle growth, or protein. Such drugs are by no means harmful.

note

However, you need to know the measure: if you consume a large amount of supplements, then health problems are inevitable. But this can be said about absolutely any product. Knowing your limits is paramount once you start taking supplements. Thus, it can be argued that everything depends on the dosage, on how much protein is in the body for muscle growth. The harm and benefit (reviews will help you figure it out) of these funds, therefore, depend on their dose and type.

Types of proteins

Oddly enough, the protein is divided into types. It is known that in nature there are protein of various types, which, in turn, are either animal or vegetable. Has its own protein. It is necessary to alternate its different types to achieve the best result. Thus, there are the following types:

• Serum.
• Soy.
• Egg.
• Casein.
• Beef.

Whey

The most used protein is considered to be whey, milk type of protein. It is divided into isolate, hydrolyzate, concentrate and combined type. For those who have been in bodybuilding for a long time, there are programs for alternating different types. However, the beginner does not yet have sufficient experience and muscle mass, so he must take serums. Those substances that are part of them are very quickly and well absorbed by the body. They also have an amino acid composition, which is called complete. Reception occurs immediately before training, for half an hour. This period is advised to use professional trainers. After taking after 30 minutes, the effect will be maximum. After training for recovery, it is also advised to consume whey, after about 15-30 minutes. This is done so that the processes in the body end faster.

casein

This type of protein is also considered dairy. Only professional bodybuilders use this type of protein. The main difference between the proteins that are part of casein supplements is that their assimilation takes much longer, namely, up to 6 hours. To explain this, you need to dive into the wilds of biology. But main question: what is it for then? Indeed, this lack of this type of protein does not allow you to use it immediately before training. What's the point? It is real professionals who use these proteins for muscle growth. Their reviews are positive. The fact is that day and night in the body there are processes that require the breakdown of protein. Where does the body take it? In the muscles, which is extremely bad for a bodybuilder. If during the day the protein in the body is replenished during the consumption of food, then at night it is not. Therefore, athletes before bedtime consume casein protein, which gives the body proteins for the whole night.

Other types

From the description of the above types of protein, it is easy to understand that they are all that is needed for a full-fledged increase in muscle mass. But why then the rest? What about egg, beef and soy types? They are not so important for the body and are used only for variety, as well as to obtain a complete amino acid composition. You also need to consider that each person has his own characteristics of the body, and some may be allergic to the previous two types. There is also the possibility of poor digestibility. Other types of protein can become an alternative, that is, a replacement.

There is no exact opinion about the soy species, many believe that it is absolutely ineffective. However, others, on the contrary, argue that it is very necessary. In general, we can conclude that a beginner should start with whey protein, then add casein. Other types of protein can be added at will or as directed by a specialist.

For girls

Protein for girls for muscle growth which one to choose, will it differ from men's? Although the structure of the female and male bodies are different, their muscles grow according to the same system. The principle of pumping muscle mass is simple: load, microtrauma, healing. However, given this system, it cannot be argued that women need the same volume and the same proteins that men need. It's all about the various hormones that are contained in the body. It is from them that the set of muscle mass depends quite strongly. But for women? As already mentioned, there are several main types of proteins. Therefore, for women, there cannot be a separate type of protein due to limitation. But the volume and system of consumption will differ from the male norm.

Target

You need to share goals. For men who came to the gym, the main thing is a set of muscle mass. For women, it is most often important to tighten the body and burn extra pounds. Of course, and this applies to bodybuilding, in some nominations girls act in the same way as men - maximum muscle growth. However, most women are of the opinion that it is necessary to go to the gym for slim body. One of the main goals is elastic gluteal muscles. But what kind of proteins do girls need for muscle growth on the pope and legs?

What protein

Many people use proteins for muscle growth. Reviews of such drugs speak of their effectiveness, knowledgeable people always prompt what is better to choose. Proteins, as you know, cannot accumulate in large quantities in the body, like, for example, fats. Therefore, it is necessary to use proteins. For those who have set themselves the goal of having a beautiful thin body, casein and whey protein, which contain a small amount of carbohydrates, are the best fit. But, of course, you just need to go to the gym. Otherwise, the proteins will not help, they will simply be removed from the body. If you do not engage periodically, then the body will not swing, but only get fat. There is no remedy, at least not safe, that will be able to increase muscle without the help of exercise. For those who dream of big biceps, protein intake is better suited as men (detailed earlier).

What Not to Do

On the shelves of stores there are various proteins for girls for muscle growth. Which to choose? If a woman is on a diet and occasionally goes to the gym, then small doses of protein will be enough. But you can not use a gainer. This is a special sports nutrition that is used exclusively by those who are actively gaining muscle mass, that is, bodybuilders. The tool replenishes the substances that were used during training. If you often do not go to the gym and do not engage in special activity there, then when taking a gainer, you may gain excess weight, which is just not necessary. By the way, it is not very easy to refuse this drug, it has a good taste. Reviews of proteins for muscle growth confirm all of the above. They are effective and at the same time quite harmless. You can also use proteins for girls (for muscle growth) at home.

For those who swing

For those women who are gaining muscle mass, a gainer will be very helpful. Then you need to adhere to such a nutrition scheme: in the morning - a gainer, in the afternoon - whey, in the evening, before going to bed - casein. Protein intake is essentially the same as for men. If the latter do not have to use any means, then the girls do. It's all about testosterone - the hormone responsible for muscle growth, women have very little of it. Many use proteins at home for muscle growth for women. At home, it is not difficult to prepare a cocktail rich in protein.

Is it worth taking these?

But there are some nuances. As you know, muscles have much more mass than fat. Therefore, when pumping up the body, the weight will increase. And a lot of people don't need it. It is also worth considering that you cannot gain muscle mass in only one part of the body. There are no such exercises in which only one muscle is involved. If you start going to the gym and eating in a sports way, then inevitably the muscles will grow throughout the body. Then the fat will go away and in those places where it is needed, for example, the breast will decrease. Therefore, starting training, you need to set yourself a goal - what is worth achieving and what is not needed. And based on this, understand whether to use proteins for muscle growth. It is also better to read the reviews of the girls in advance.

At home

But if you use purchased proteins for muscle growth, the harm and benefits of which have not been sufficiently studied, there is a chance to do worse for the body. Therefore, many athletes make various protein-rich cocktails right at home. Various sources describe such proteins for muscle growth (harm and benefit). Reviews will help you understand which is better to choose.

Protein Rich Foods

Keep in mind that protein is different. So, meat, milk, fish, soy, eggs and others have a large supply of protein. For example, meat is very rich in protein, but it takes an extremely long time to digest, which is not very convenient. Before training, it is better to use those foods in which the protein is absorbed quickly. Why? Due to the fact that a lot of energy is spent on processing, and the substances that are released during it cannot be used as a building material for muscles, as they replace the spent ones or appear after training. A lot of reviews have been written about various products. Proteins for muscle growth are found in almost all types of food.

Cocktail

Unlike meat, they give the protein that is quickly absorbed. In particular, you can prepare protein for girls for muscle growth at home. There are several options for recipes, which will be described below. But there is a main rule for everyone: in order for nutrients to be better absorbed, it is necessary to consume only a room temperature cocktail. Calorie content is one of the most important components of each recipe. Cocktails are created by grinding and mixing various products, therefore, you need to select those ingredients that have a large amount of protein.

Recipes

There are a huge number of cocktails, the most popular will be given below. Of course, you need a mixer to make them.

1. 1 glass of milk of any fat content, 1 banana, 2 teaspoons of honey, oatmeal, ice cream and yogurt.
2. 100 grams of cottage cheese, one tablespoon of bee honey, 1 banana and a tablespoon of oatmeal.
3. 2 cups of milk, 2 bananas, half a cup of cream (you can take ice cream) and vanilla sugar (1 packet).
4. The easiest option: a glass of milk, a teaspoon of sugar and 1 egg.

Protein at home for muscle growth for women can be found in the usual foods. But remember, it's better to learn from someone else's mistakes than your own. Feedback is very important. Proteins for muscle growth have already been tested by many people who confirm their effectiveness.

Plant based cocktails

In the plant-based recipes described above, only banana and cereal are found. How can this be explained? Protein at home for muscle growth for women is best obtained not from fruits and vegetables. They contain a minimum of proteins, and therefore cannot greatly affect the growth of muscle mass. However, there are some representatives of the plant world that can even make up for meat and dairy products, for example, the already described banana. You can also isolate cereals that contain protein, they can give the body the substance necessary for pumping the body. But buckwheat, rice, corn and pearl barley deserve special attention. Porridges cooked from these crops are eaten by many bodybuilders. Thus, in the diet you need to combine both animal and animal. Bodybuilders use different proteins for muscle growth. Their harm and benefit are different.

women in bodybuilding

Even girls need protein for muscle growth. Reviews of professional bodybuilders about such drugs are almost always positive. And there are a lot of women in this sport. Competitions are held in which girls measure their muscles with each other. Many of them would have given odds to men as well. However, not all women want to have biceps, like the representatives of the stronger sex, so some of them avoid going to the gym for fear of overdoing it. But it’s not at all necessary to swing to such an extent, besides, girls in bodybuilding work out all day with professional trainers. Also, do not be afraid to consume protein, it will only help build muscle throughout the body and keep fit. You just need to carefully use proteins for muscle growth. Reviews and useful information from our article will help to figure out which ones.

Contraindications

Like any other drug, protein has its contraindications. Before starting its use, it is necessary, having a disease, to consult a doctor. There are several pathologies in which taking protein is dangerous to health:

• violations of the digestive tract (flatulence, diarrhea, etc.);
• tendency to allergic reactions;
• predisposition to or presence of kidney disease.

Before starting training with protein, it is best to check the body for the presence of the above diseases.

The year is coming to an end, which means it's time to choose the best protein for muscle growth. Every year, manufacturers release new, innovative supplements that restore and build muscle even faster. The larger the range, the more difficult the choice.

Each brand contains different ingredients, the ratio of nutrients also varies, not to mention the cost of protein powders. Here are some tips to help you choose the best whey protein.

#1 Look for a product that contains whey protein isolate

Different foods have different types of protein. Of the variety, whey protein isolate is the best and promotes muscle growth at a high level. It contains less lactose, so the body will absorb it faster and easier. This means that the body can immediately begin the repair process of recovery, repair muscle tissue and creating a new one.

#2 Set goals

Decide what your diet and fitness goals should be - this will help you know how much quality protein you need in your diet, as well as what types of foods will be acceptable.

If you are trying to lose weight, you need to choose the protein best quality, containing fewer calories, carbohydrates and sugars, which can undermine the process of losing weight. A protein supplement with no extra nutrients will help you in your quest.

For muscle growth, the best protein is simply indispensable - it will repair damaged muscles and build new ones. This time around, you need to opt for an option that has more calories, carbohydrates, and fats to help conserve energy stores.

#3 Look at the amino acid composition of protein

Amino acids are the building blocks of every part of your body. When the body converts protein, it breaks it down into amino acids. They help repair damaged muscle tissue and create new ones. The higher the amino acid profile of a protein, the better and more effective it will be. The most important and essential are the essential BCAAs.

#4 Calculate the amount of protein

When choosing the best protein powder, be sure to check the amount of protein based on protein weight and serving size. Many products are low in protein and use other, sometimes unnecessary, ingredients as fillers. Look for a product that contains more high quality protein. You can see an example of calculation and selection below.

What is the best protein

ON has created a superior protein that acts like energy bullets. Featuring hydrolysed protein, HydroWhey is the fastest and purest - the most advanced whey protein formula available today.

• Extremely fast protein - one of the best
• No fat, cholesterol or lactose
• 8 g BCAAs
• 140 kcal per serving

The benefits of Syntha-6 are incredible because protein powder is made from both slow protein and fast protein. This perfect combination allows you to immediately get all the benefits of the supplement, while providing everything you need for endurance and stamina.

Whey 100% Gold is the most popular and trusted protein powder. Recognized as the best protein for several years in a row. 90% pure protein, both isolate and concentrate. Whole 24 grams of protein in just 30 grams of scoop.

bcaaYears of experimentation, tons of protein intake have allowed scientists and athletes to come up with the most effective formula for how to properly take protein for muscle growth. This formula is followed by the vast majority of professional athletes. In this article, we will introduce you to its main ingredients.

Despite the complexity of the topic of sports nutrition, the answer to the question “how to drink protein?” can be formulated quite simply: calculate the amount of protein you personally need per day, eat them in 5-6 approaches; plan menus with use first, and use protein mixes as needed.

This formula is followed by the vast majority of modern professional bodybuilders. and it is backed up by scientific research. The secret of its popularity and effectiveness is simple: when you eat small meals often, you create the conditions for muscle growth by providing a continuous supply of nutrients to the muscles.

How NOT to drink protein correctly: 2 most common mistakes

First of all, in your menu should be and only if necessary (there is no way to eat, you do not get your daily protein intake) - sports proteins.

2 Eat small, frequent meals

Divide your daily protein intake into 5-6 servings with different time intervals between meals and eat them together with a small amount complex carbohydrates, which will optimally contribute to the growth of muscle mass.

3 Avoid eating exclusively protein foods with low biological value

(protein quality) determines how well it is absorbed and how complete its amino acid composition is.

The protein of most plant foods has a low biological value.

If you vegetarian, combine multiple sources of plant-based protein at every meal to ensure that all essential amino acids are delivered to the body.

4 The diet should contain a sufficient amount of not only protein, but also carbohydrates and fats

According to the results scientific research nitrogen balance can also be disturbed by a lack of carbohydrates and fats in the diet(even with adequate protein). This is explained by the fact that carbohydrates and fats are the main sources of energy; when they are not enough, the body has no choice but to cover its energy needs at the expense of its own cells, including muscle cells, destroying them. This leads to a state of negative protein (nitrogen) balance.

There is another mechanism for how carbohydrates affect protein digestibility. When we eat protein with food, it breaks down into amino acids that enter the bloodstream. Ideal is their maximum transportation to the muscles with subsequent assimilation. This is exactly what carbohydrates contribute to: when they are consumed, the level of insulin in the blood rises, which makes the process of assimilation of amino acids by muscle tissue more efficient.

5 Eat a carb-protein shake immediately after training in order to saturate the muscles with amino acids.

6 Take "slow proteins" before bed to maintain a positive protein balance throughout the night

7 Avoid the state of overtraining, in which food protein can be used as an energy source to meet energy needs

8 Train so that use the maximum number muscle fibers and minimize their destruction, which occurs under excessive loads. This type of training is the most optimal for a positive nitrogen balance and muscle growth. Short is ideal. intense training, in which many muscles are involved with variable intensity. The optimal duration is 45-60 minutes.

For gaining muscle mass, the best is a short, intense workout that uses many muscles at varying intensities.

When should you drink protein?

Protein in the morning

From a bodybuilding standpoint, sleep is a time of recovery, as well as forced dangerous hunger, so dangerous that some people set alarms to get up in the middle of the night and eat, just so as not to lose muscle mass. But there is no basis for fear. Still, this is a natural phase of the daily cycle and regular sleep interruptions clearly disrupt the recovery and muscle growth processes, the intensity of which is highest during night rest. In addition, they interfere with the natural secretions that are active during sleep.

Regular interruptions of sleep in order to drink a serving of protein disrupt the processes of recovery and muscle growth, the natural secretion of growth hormone

When we sleep and immediately after waking up, the body uses energy from storage: liver glycogen, fat cells and sometimes muscle. If the energy reserve in internal storage is sufficient and you do not have the habit of skipping breakfast, then muscle cells will not be used (or only in a very small amount).

One of the recommendations is to consume a serving of "fast" protein immediately after waking up in order to saturate the blood with amino acids and prevent the process of muscle breakdown. Ideally, a serving of whey protein or isolate, since after 20-30 minutes the amino acids will be in the blood.

After that, you can start breakfast. Cook it with natural, low-fat foods that are high in protein and complex carbohydrates.

Protein throughout the day

Choose small portions of natural foods, including a variety of sources of quality protein and complex carbohydrates.

Important : During the day, there is no need to take special sports protein shakes.

However, if it is not possible to eat regularly, a multi-component protein (a mixture of whey protein isolate or concentrate and casein, for example) is a good alternative, as it contains both "fast" and "slow" proteins.

During the day and before training, there is no need to take special sports protein shakes if you eat regularly natural food containing quality proteins in the quantities you need.

Protein before workout

In the case of regular meals, no need to take special sports protein mixtures immediately before training.

A “quick” protein shake or meal replacement that contains both protein and carbs can be taken 60 minutes before a workout if if you had to skip a meal. This will lead to an increase in the level of insulin (an anabolic hormone that enhances the uptake of amino acids by muscle tissue) and BCAA in the blood, which will promote the synthesis of muscle fibers.

Additionally, you can take BCAAs. In this case, they will be used in the process of muscle recovery between sets and immediately after the end of the workout.

Protein after workout

Important : Post-workout, nutrient and protein requirements are highest. For bodybuilder this meal is the most important(not breakfast). The body is especially sensitive to nutrients, the level of amino acids and insulin in the blood is lowered.

After training, the need for nutrients and protein is highest and eating at this time is the most important.

To restore a positive balance of protein (nitrogen), it is ideal to drink a whey protein hydrolyzate shake, which has the highest absorption rate of all proteins. If this is not done, with a high probability the body will begin to use BCAA from muscle fibers to restore, destroying them. A protein with a high biological value will lead to an increase in the level of growth hormone in the blood.

Which is better: Ener or protein after workout?

In order to stimulate the release of insulin, which enhances the effect of muscle cell synthesis, as well as to restore depleted glycogen reserves, it is recommended to add carbohydrates with a high glycemic index (maltodextrin or dextrose) to the protein shake after training or use a gainer.

Protein at night

The general opinion is that eating before bed is bad. But this rule doesn't work for bodybuilders who believe that eating right before bed reduces the period of hungry sleep. The best thing take a serving of "slow" protein, since amino acids from its splitting will evenly enter the bloodstream, and then into the muscles, for several hours. This effect can be achieved with a multicomponent protein (a mixture of whey and casein, for example) or with a small content of complex carbohydrates.

At night it is ideal to take a "slow" multi-component protein

Benefits of eating small meals often

The frequency of meals plays a very important role in building muscle mass.

Experiment: A study on young women who consumed 62 grams of protein per day (53 of which are animal sources), spreading it over three meals instead of two, showed an increase in the efficiency of amino acid utilization.

Experiment: A similar result was observed in an experiment involving children. 8 children who consumed 63 g of protein per day (60% of which were animal). When distributed over four meals instead of two, the efficiency of protein absorption increased by almost three times! The results are similar to those obtained in an experiment on one person who took 1.14 grams of protein per kilogram of body weight in 2 and 4 meals.

Obviously, the uniformity of protein intake throughout the day can improve the efficiency of its use.

1 The regimen of frequent meals is of particular importance, primarily from the point of view of protein supply, since, unlike carbohydrates and fats, we do not have mechanisms for storing it inside (carbohydrates can be stored in the liver in the form of glycogen, but where and there is no need to explain how fats are stored, we know from a young age;).

When we eat a serving of protein, it is broken down into amino acids (building material for muscle tissue and not only), which are in the blood for a very short time (they are in great demand there). muscle growth and recovery occurs only at a high concentration of amino acids in the blood. Accordingly, in order to ensure high levels of amino acids in the blood for a long time, it is necessary to eat food often and in small quantities to speed up digestion.

2 Maintenance high level amino acids are important for protect muscle tissue from destruction in the process of muscle catabolism, when the body begins to use muscle protein as energy, breaking it down. Often this is a consequence of the low calorie content of food, for example during "drying".

To avoid the negative processes associated with a lack of protein, you can eat 5-6 times a day, with 20-30 grams of protein in each serving (calculate how much protein you personally need, based on the above recommendation).

3 Another effect of the “often and a little” diet is stabilization of insulin levels. This is important, since the hormone insulin is actively involved in the growth of muscle tissue, as well as fat formation / burning.

4 Also small meals easier to digest our digestive system, and some studies suggest that in this mode, the metabolic rate increases, which accounts for the lion's share of energy consumption during the day: more calories are burned and, as a result, it becomes easier to lose weight.

Frequent meals in small portions provide favorable conditions for gaining muscle mass and maintaining it, because. improves protein absorption

Consider the nutritional value of the liquids you mix protein with

The nutritional value of a protein shake is determined, among other things, by the liquid that is used to prepare it from a dry mix. Below are the nutritional values ​​of the most common ones, with the exception of water (for obvious reasons). The calculation is made for 1 cup of liquid (240 ml).

Nutritional value of protein shake liquids

Pay attention to portion sizes:

Serving sizes vary widely in protein powders and drinks, ranging from 10 grams to over 90 grams per serving for powders, and from one cup (237 ml) to over two cups for drinks. Keep that in mind when you compare nutritional value and cost of various protein supplements.

How to Store Protein Properly

In dry powder form, the protein is enough stable and not destroyed unless subjected to heat above 46° Celsius.

When the package is opened, the protein is exposed to moisture. At air humidity above 10%, it begins to collapse. To reduce exposure to moisture, especially in humid climates, it is best to store powdered foods in several small containers, not one large one.

Protein should not be refrigerated, because when you take it out and leave it at room temperature, moisture accumulates on a colder object due to condensation.

On the other hand, liquid protein supplements such as ready-to-drink sports drinks tend to be heat sensitive: even at room temperature they become unstable and protein degradation occurs. If you live in a hot climate, refrigeration is preferable, especially after opening.

Protein warnings from scientists

Increasing the protein in the diet requires a lot of effort from the body to process it and, as a result, leads to an increase in the volume of urination. If at the same time you do not consume enough water, the result may be high degree of dehydration and, as a result, a significant decrease in training efficiency. Drink enough water, at least 8 glasses a day.

A diet high in protein can lead to increased loss of calcium from bone tissue. This can be avoided by increasing your daily calcium intake by 300 mg (about a glass of milk), above normal.

With protein nutrition, it is important to drink enough water (at least 2 liters) and take extra calcium

Often found in sports protein blends carnitine, the benefits of which in sports have not been proven.

Recent research suggests that carnitine consumption may contribute to the development of cardiovascular disease in some people.

Interestingly, those who consume red meat (unlike vegetarians and vegans) have microorganisms in the intestines that convert carnitine into compounds that, after further transformation in the liver, contribute to the development of atherosclerosis (clotting of the arteries), preventing the body's normal self-cleansing process from cholesterol.

Addition to sports nutrition products can potentially promote the growth of these microorganisms and, accordingly, provoke the development of long-term cardiovascular problems. If for medical reasons you do not need to take carnitine, then it would be correct avoid its long-term use in large doses (several hundred milligrams). Likewise, it would be reasonable reduce red meat intake, which is the main source of L-carnitine.