How to drink a protein shake. When to Drink Protein: Before or After Your Workout

Mike Roussell, PhD in Physiology

People think the post-workout cocktail is the holy grail. sports nutrition... What about a pre-workout protein shake? Find out why pre-workout protein should never be neglected!

Protein or amino acids can be taken before and after a workout session, however, if I had to choose only one option, then I would choose a pre-workout dose. Blasphemy, many will say! So if you're more upset than the kitten kicked down the stairs, let me explain everything first before you scratch my face.

For a long time, post-workout shakes have been considered the most important part of a workout diet. However, recent research suggests that taking protein and amino acids before exercise may give you even more benefits, and here's why:

Muscle nourishment

Pre-workout protein, and especially the branched-chain amino acids (BCAAs), will help fuel your muscles during exercise. BCAAs are not processed by the liver, and once absorbed into the bloodstream, they are sent directly to the muscles.

This is key because exercise induces the breakdown and oxidation of BCAAs. Thus, by supplying the exercised muscles with these amino acids, you relieve the body of the need to catabolize these very muscles.

Stimulating Protein Synthesis

Taking protein before a workout session improves pumping, and this stimulates protein synthesis during exercise, not after.

Also during exercise, pre-workout protein improves amino acid delivery and absorption by the muscles.

Taken alone or as part of a complete protein, BCAAs can help prevent muscle breakdown. Thus, the problem of protein synthesis is solved even more efficiently!

Boost your calorie burning

The exact reason for this acceleration is unknown, however, it may be due to the additional metabolic effects of increased blood amino acid levels and modifying substrates (energy sources) used during the training session.

At the same time, one should not wait until scientists figure everything out, since in order to receive positive effects(faster calorie burning!) whey protein, you don't need to know their mechanisms (exact metabolic cause).

Transmission effect

In addition, there is a transfer effect of nutrients taken before exercise. After protein digestion, muscle protein synthesis can be accelerated by up to 3 hours.

This means that the benefits of pre-workout protein are twofold: during the workout session, you get the positive effects of increasing blood amino acid levels and the continuation of these effects after exercise.

This increase in blood amino acid levels also helps prevent excess post-workout muscle breakdown.

This is partly due to a decrease in the level of the hormone cortisol, which catabolizes muscles. One 2007 study published in the Journal of Strength and Conditioning Research found that consuming a protein and carbohydrate shake 30 minutes before exercise caused a significant drop in cortisol levels that lasted for 24 hours.

Fat Burning Bonus

Taking protein alone (especially BCAAs) before a workout session has exceptional benefits during a low-carb diet. Consumption of pre-workout BCAAs, especially when the glycogen level in the body is low (which is actually observed with a low-carb diet), leads to increased fat oxidation (that is, to accelerate its burning) during high-intensity physical activity such as interval training or resistance metabolic training.

Winner: Pre-Workout Protein

The nutrients that we consume before and after training are extremely important for the development and improvement of the figure. If you skip pre-workout protein, you are missing out on the chance to increase anabolism during the session (muscle growth and attenuation of post-workout catabolism, that is, muscle breakdown).

Provided that you are getting adequate dietary protein throughout the day, I recommend taking BCAAs before training. Their free form allows for faster absorption and assimilation, which means that when you start exercising, the level of amino acids in the blood will already be high.

Svetlana Markova

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Content

Before starting workouts, it will be useful for girls and men to learn how to drink protein for weight loss, which is better - whey, isolate or soy. Information about the type of protein, its correct intake and amount will become important. Drinking protein shakes will replace the energy lost in the body during class or workout and allow you to use fat reserves for weight loss.

What is protein

The term protein refers to protein. In the sports version, these are special powder mixtures taken by athletes for the full intake of protein into the body. For those actively involved in fitness, it requires more - more energy-intensive amino acids are absorbed longer than fats and carbohydrates. Protein powder is also used for weight loss. To do this, it is worth learning how to drink protein for weight loss.

Is protein necessary for weight loss

There is a misconception that protein powder only gets better and for those who are struggling with excess weight, it should not be included in the diet. So can you drink proteins for weight loss? Yes, because they have the following functions:

1. They increase immunity, normalize protein synthesis in the connective layer of the dermis, restore elasticity, moisture level and skin tone. Supplements protect against early aging, menstrual irregularities in low-calorie diets.
2. Protect against loss muscle mass, speed up the process of fat burners, keep satiety longer.
3. They help the body use fat reserves to compensate for increased energy costs.
4. Maintains homeostasis, reduces the rate of fat synthesis, and increases the absorption of carbohydrates to prevent insulin spikes and reduce hunger.

Which protein is best for weight loss

To understand the problem, which protein is best for losing weight, you should understand the subtypes. There are basic types:

• egg - natural, expensive, there is no cholesterol in it;
• whey - contains 60% amino acids, is quickly absorbed by the muscles;
• Whey Isolate - Contains 90% Amino Acids, Well Purified
• whey hydrolyzate - 95-98% amino acids, is expensive, has a bitter taste;
• casein - with slow activity, 60% amino acids;
• soy - suitable for vegetarians, allergy sufferers, low-calorie, cheap, 50% amino acids;
• complex - includes all types, even wheat, is expensive, the popular Proteine ​​Whey brand.

For beginners, a system of rules has been developed for accepting the best of the above types:

• it is better to choose those that are absorbed faster;
• for weight loss, egg or whey is suitable, but not soy;
• for weight loss, it is good to use the complex active powder Sportvik.

Soy protein for weight loss

One of the cheapest types of protein is soy protein for weight loss, which is not the most nutritious. Experts attribute low calorie content to positive qualities, cheap raw materials - soy, and negative ones - a low amount of essential amino acids in the composition. The powder contains only half of pure protein, so using only a slimming drug will not be enough.

Whey Protein Slimming

Whey protein is considered the most popular for weight loss. It is inexpensive, based on whey rich in essential amino acids. The downside of the powder is the low content of pure protein - 60%. To increase the amount of amino acids, whey is additionally refined. An isolate is obtained containing 90% protein and a hydrolyzate. The latter is a pure 100% protein, is expensive, is used by professional athletes, and has a bitter taste.

Slimming Casein Protein

A little more expensive than whey is casein protein for weight loss, which is made from curd protein. Casein differs from all other types of slow absorption rate, therefore, it is drunk at night to protect muscle cells from lack of nutrients during this period. The casein type contains up to 60% pure protein. For a pronounced result of weight loss, this is not enough, so it is combined with other types.

How to drink protein properly

Coaches and professional athletes advise to drink protein correctly, mixing it with any liquid of different concentration. It is important that it is not boiling water, because the protein denatures, curls up and loses beneficial features... How to use protein for weight loss: Divide your individual daily dose into two doses. If there's power training, you can drink a concentrated mixture before and after classes. If the day is free from fitness, a protein shake is drunk before lunch and dinner to burn fat.

When to take protein

It is most literate and best to take protein in the morning a couple of hours before training and an hour after it. Drink protein between meals to maintain muscle mass, and replace lunch or dinner with it if you want to lose weight. Each portion of the cocktail is considered a complete meal, so there is no need to supplement it. For maximum protein effect, reconsider your diet: eat more legumes, cereals, vegetable oils, fish, meat.

How many times a day to drink protein

There are no restrictions on how many times a day you drink protein, but it is advised only not to consume daily rate at once. Protein simply will not be absorbed, the body will lose energy, training will not be so high quality. It is optimal to divide the reception in half, but if the volume is still large, then you can drink the drink in 3-5 receptions. It is consumed without any additional food.

How much protein to drink per day

An important piece of information for beginners is how much protein to drink per day. The daily norm for a person without health restrictions is considered to be 2 g of protein per kilogram of body weight. If you eat a high-protein food, then you need half the supplement. For protein-free or low-protein diets, use 1.5 grams of powder per kilogram. The approximate portion of the cocktail is 30 g of powder diluted in water or milk.

Can you drink protein without training?

Those who are interested in whether it is allowed to drink protein without training should be advised to calculate the protein norm. If the daily intake of amino acids from food is normal, there is no need for a protein shake. Additional reception may even be harmful. In the absence of protein in the diet, include cocktails, which will help balance the body's energy costs.

What protein to drink after exercise

Experts recommend drinking protein after your fast workout. It helps to quickly recover muscles, avoid microtraumas. A little later, it is recommended to take casein or another slow protein that will provide muscles with amino acids for long time... The supplement will help to qualitatively restore muscles and avoid pain due to the formation of lactic acid.

Protein overnight for weight loss

To achieve a quick effect in the loss of extra pounds without harming the muscles, it is recommended to take protein at night for weight loss. If for the morning and afternoon intake it is better to use the whey form, then at night replace it with casein or soy. They are considered slow species, take a long time to be absorbed, allowing the muscles not to weaken from lack of nutrition overnight.

Protein instead of food

For weight loss, it is important to take protein instead of meals, replacing one or two main meals with cocktails. This can be breakfast and dinner, lunch and dinner, breakfast and lunch. While maintaining the daily calorie content, you can achieve a significant loss of extra pounds, subject to physical activity. It is useful to drink protein shakes and as snacks, the choice is for the athletes.

Protein for weight loss for girls

Protein for women is considered very important. It is based on a protein that builds muscle, hair, bones, skin, and nerve endings. Modern powders to maintain the protein balance of the body do not contain foreign impurities, help to lose weight with intense exertion, accelerate muscle growth and reduce trauma. Drinking protein shakes will restore muscle faster after exercise and improve women's health and appearance.

• balance your diet, give up harmful products, reduce the amount of fat consumed to 20%, and increase protein;
• when calculating the daily dietary calorie intake, take into account the protein calorie content;
• choose a good training regimen and competent exercises, do the first time with a trainer;
• eliminate alcohol, cigarettes and stress from your lifestyle, ensure the quality of sleep;
• get tested to determine the level of female sex hormones.

Slimming protein for men

It is useful for everyone to learn how to drink protein for weight loss for men, but it is worth remembering that protein intake alone will not help to cope with the accumulated kilograms and fat stores. The main sports function of protein substances is the transport of amino acids to the muscles to restore and maintain their volume during fat burning. The danger of incorrect intake or incorrectly calculated amount of proteins is the "burning" of muscles and their destruction from the inside.

The more amino acids enter the male body, the faster the body synthesizes new muscle cells to replace the expended ones. Protein influences weight loss and at the same time maintains maximum muscle volume. It is recommended to take it in an integrated approach with regular physical activity and correct diet... Otherwise, the weight gain will only grow.

Men are encouraged to take protein shakes between meals or replace dinner with them. You need to drink the mixture an hour after training for rapid assimilation of protein, providing the body with building materials for restoring mass and its speedy regeneration. Trainers advise choosing supplements with the maximum amount of protein (from 80%).

It is best to drink slow protein shakes at night to help nourish your muscles. Contraindications for admission are diseases of the liver, gastrointestinal tract, cardiovascular system. Side effects unlikely, bloating and increased gas formation may appear at first.

The vast majority of athletes take daily mixtures of increased content squirrel. But not everyone knows when it is better to drink protein and how to correctly break its daily intake into doses. The portal "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 irreplaceable component of our body. This protein is essential for accelerating tissue regeneration, maintaining optimal cholesterol levels, strengthening immunity, and increasing endurance during intense workouts.

It is important to know that there are certain hours when its absorption reaches its peak, and there are times when it is absorbed very slowly.

So when and what types of protein are best for building muscle and maintaining muscle while losing weight? 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 daily protein intake regimen is 4 to 6 times the standard dose, depending on the needs of the body. 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, 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 he wakes up in the morning is to drink a protein shake. Best option for this - fast whey proteins.

Protein before exercise

Some athletes practice this protein intake approach: a couple of hours before training. This is justified - muscle fibers get maximum protein food for intensive work. It is more effective to drink fast and multi-component proteins before training.

Protein after exercise

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. That said, it's best to drink fast protein after exercise.

Proteins for the night

Before going to bed, it is necessary 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-release or complex protein half an hour before bedtime.

Thus, the body will not experience hunger at night.

What is better to drink: gainer or protein?

Protein - almost completely protein product, allows you to give a noticeable increase in muscle tissue and create a relief silhouette. Endomorphs - people with a tendency to be overweight, prefer to use protein mixtures to accelerate the growth of muscle tissue and burn fat during exercise.

A gainer rich in carbohydrates (there are up to 80% of them in it) can provide a loading dose of energy, which contributes to an increase in the duration and intensity of training. But it is carbohydrates that can become a source of trouble - the unused energy will quickly be deposited by the spare 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?

The usual liquids for making a protein shake from a dry mix - water (not boiling water, so that the protein does not curdle), milk and juice. The volume of the liquid does not really matter, it only affects the density of the drink. But it's worth noting that making your protein shake too thin can impair the process of protein digestion and absorption.

Proteins are best mixed clean water since it does not in any way affect the rate of protein absorption, 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 food, what is 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:

1. We choose protein mixtures with a prolonged effect: slow or complex.
2. The dose is taken as ½ of the standard - about 15 g.
3. You should drink a protein drink immediately after sleep, 2 hours before and 2 hours after training, and before bed.

When is the best time to drink whey protein?

Hydrolyzate, Isolate or Concentrate - it's all different kinds serum and you need to take them in different ways too.

1. Hydrolyzate. You need to drink it in case of emergency need for amino acids, i.e. immediately after training and before starting.
2. Isolate. It is absorbed longer than the hydrolyzate - on average 30-40 minutes, in this regard, it is worth taking into account this time before training.
3. Concentrate. A versatile fast protein option - you can take it in the morning, at night, during and after exercise.

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 muscle, then you should not drink it just like that, and even more so replace your usual food with it.

For those who are aiming at serious sporting achievements or are going to "blind" their own perfect figure, will not become a secret great value special food. It will not be easy to achieve no matter how outstanding the results are. You should definitely pay attention to protein supplements that help burn fat and build muscle. However, for beginners, it is difficult to imagine how to drink protein, after or before exercise, or perhaps during exercise. We will deal with this issue in our current article.

Specifically required by athletes. They help find solutions to several basic problems for athletes. This is the building of muscle mass, a significant aggravation of strength indicators, the acceleration of recovery processes after exhausting workouts, as well as high-quality, very fast burning of excess subcutaneous fat.

Protein is called protein, according to tracing paper with in English... It is an organic compound that is built from a set of amino acids necessary for the body. In short, it is this substance that is the "bricks" from which our body builds itself, including not only bones, fluids, etc., but also muscle fibers. However, it does matter at what time to take the protein so that it performs exactly the function that we need.

There are only two options for situations that push athletes to take healthy proteins. In the first case, they need to build up beautiful muscles, make them voluminous, embossed, and at the same time strong, powerful. In other cases, protein can be drunk by those who want to finally part with excess pounds.

Modern industry offers many, the rating of which is available in a separate material. In addition, before you start using such substances, it will not hurt to figure out how to make from the powder you have or natural products that almost everyone found in the refrigerator.

How it works for mass gain

Many people mistakenly think that protein is all about chemistry and doping. In fact, there is one continuous chemistry around us. Protein has nothing to do with doping or something like that. It will not hurt to understand the mechanism of work of such substances in the human body.

• Proteins introduced artificially into the body directly affect the shape of cells, its preservation, and the formation of the cytoskeleton.
• It is amino acids that are responsible in the body for the stability of metabolic processes in the body, as well as maintaining the immune system in an efficient state.
• Protein provides muscle mobility; without it, movement is simply impossible.
• It is from the proteins that are broken down into that the muscles of a person are formed. After all, it is from these substances that they consist almost completely.

Industrial protein or directly affect the RNA of muscle cells. By forming an intracellular signaling pathway, they stimulate natural growth. At the same time, they can contribute to suppression, which is very important in the process of building up mass. Special proteins affect negatively the synthesis of myostatin in the body. It is a peptide, a kind of natural "fuse" that suppresses, blocks and inhibits muscle growth.

If natural protein performs the same functions in the process of muscle growth or weight loss, then why do you need an industrial version of it, which is most often sold in powder. In fact, off-the-shelf cocktails have several important benefits to keep in mind. Firstly, you can choose the most suitable protein variation, which is distinguished by the speed of digestion, as well as the purpose, and secondly, they allow you to consume the right amount of protein. It comes from natural products little, so you would have to increase the portions.

When and How Much Protein to Take for Weight Gain

It's important to understand when, how, and how much protein to drink after your workout, as well as before. Let's pay a little attention to each part of the day in order to better understand the mechanisms of action.

Early morning

According to the recommendations of scientists and doctors, a person should be in a state of sleep for about 6-8 hours, no less. During this period, the body cannot receive nourishment from the outside, because no one has yet learned to eat in a dream. Then it begins to use its own hidden reserves. The body receives glycogen from the muscles, as well as the liver, through exposure to amino acids. At the same time, he can allocate the necessary quantities of those only due to the destruction of the muscles.

Moreover, namely early morning, due to these processes, the production of cortisol increases. As a result, a completely unnecessary process of catabolism is launched, about which a lot has already been written and said. It destroys muscles, does not allow them to acquire the necessary strength, endurance, and at the same time relief and beauty. Therefore, consuming protein in the morning is a great idea. It will prevent the breakdown of proteins from the muscles, and will use the proteins you have "abandoned".

During the day

If you are going to quickly gain weight, you need to create a special amino acid pool. This is necessary for the constant replenishment of the body with proteins, which are needed to build the body. It is optimal for this to choose the option when food comes in small portions, but with enviable regularity.

Between meals, you should drink several servings of protein shakes as snacks. At the same time, if you are sure that you will definitely eat something within two hours, then you can choose the "fast" protein, and if not, then it is better to give preference to the "slow" complexes.

Protein before exercise

In addition to normal meals, it is recommended to drink protein before exercising. Usually it is advised to eat no later than 1.5-2 hours before classes, but squirrels can be taken half an hour before going to the gym. Optimal, the best choice may appear good. It contains essential amino acids, which are about one third of muscle mass. Therefore, such complexes are recommended to be used as a building material supplied to the body before intense power loads.

It's actually pretty simple. If during training the body detects a lack of amino acids, it will start looking for where to get the necessary energy. Then he begins to break down his own proteins, destroying the muscles. To prevent this phenomenon, you need to give him the right fuel, energy and building materials even before you start practicing.

Best deals:

Protein immediately after exercise

You can't think that by drinking a glass of cocktail in the morning and before training, you will immediately achieve your goals, and your muscles will begin to grow by leaps and bounds. We must not forget that in-person protein is also necessary after a workout. This is a period of active recovery, when the body absorbs all, without exception, useful substances as well as possible. At the same time, glucose in the blood by that time is already falling, and amino acids for the most part have already been absorbed.

To quickly restore the desired balance, cover the deficit of carbohydrate reserves, and at the same time the lack of amino acids, professional trainers recommend using. But how much protein should you drink after training? This should be done immediately, immediately after training. Carbohydrates in it have a high glycemic index, it will cause a sharp release of insulin, and that, in turn, will provide better absorption of other substances. It should be borne in mind that it is best to postpone regular food for 1.5-2 hours after taking any complex, especially one rich in carbohydrates.

In the evening before bed

Eating before bedtime may not be of any benefit - so many people think. It will only lead to the accumulation and proliferation of the lipid layer. In part, this is absolutely true, but this has to do exclusively with carbohydrates and fats, which are very nutritious and energetic. Protein can be consumed even at night. However, it must be clarified that this is only relevant in the case of physically active people.

During sleep, the body does not receive nutrients, therefore it can begin to destroy its own muscles, as we have already mentioned. Therefore, the amino acids, which are so necessary for recovery and growth, he will also have nowhere to take. That is why, about half an hour before a night's rest, it is recommended to take a certain amount (glass) of "slow" protein. In such cases, complexes containing whey isolate, milk and micellar casein, and others are well suited. It will hardly be possible to accelerate the growth of muscles in this way, but it will definitely work to stop their destruction.

The protein window and the truth about it

Any athlete who has ever faced the problem of organizing proper nutrition has surely heard this term. Taking any fitness journal or even a book, we find information about this window, which opens 20 or 30 minutes after training. It is believed that just at such moments the only time comes when carbohydrate-containing foods are not only not contraindicated, but also recommended. Moreover, you need to choose just those with the highest glycemic index. If this is not done, then the body will not have enough energy for anabolic processes. Then he will start to inhibit muscle growth, "choosing" proteins from his own tissues.

However, this was thought before; today, studies have shown that things happen a little differently. After heavy physical exertion, the body actually starts recovery processes. They consist of two main stages.

• Urgent recovery (early period).
• Delayed recovery (late period).

The first stage begins immediately after you complete any exercise. It is aimed at cleansing, removing metabolites, as well as eliminating oxygen "debt". The duration of this process itself is approximately half to one and a half hours. The second stage begins immediately after the completion of the first. It is aimed at accelerating the synthesis of enzymes and structural proteins, improving their quality. At the same time, the energy balance is restored. This period can last from one hour to many hours after exercise.

During delayed recovery, the liver as well as the muscles of a person accumulates glycogen. The primary source of raw materials for glucose is the same lactic acid, which, after an intense workout, makes us feel aching and aching muscle pain (sore throat). However, the need for glucose, which the body needs to supply to the muscles, can be significantly higher than available if the glycogen consumption was high (for example, strength training).

Therefore, the body will need to "recharge" from carbohydrates, but not immediately after exercise or hard work, but over the next 10-48 hours. Thus, it turns out that a protein-carbohydrate snack will not hurt, but there is no rush. After all, the main thing is not the amount of nutrients that were received immediately after class, but the total amount per day.

What can replace protein

The benefits of industrial additives are clear. But not everyone has the opportunity to buy a quality product. If you are not sure what the seller is really offering good protein, it's better to think about how you can replace the protein after training.

• You can make a protein blend from common foods found in almost every refrigerator. With the help of sugar, eggs, milk, cottage cheese, yogurt, fruits, ground in a blender, it is not difficult to make a cocktail. But it will not work as well as the industrial one, since it is a little slower to assimilate.
• Many people recommend replacing whey protein with milk powder. This makes sense, but it must be borne in mind that the protein content in the sports meal is already lower, but the final calorie content and fat content are higher. Again, a full replacement will not work.
• Some athletes suggest using infant formula as a protein supplement. They are already cleared of excess lactose and other things, enriched with vitamins, minerals, micro- and macroelements. However, usually the price for children food is several times superior to any commercially available protein, so savings will not work that way.

Efforts to replace standard commercial protein blends with a cocktail of beaten eggs, milk and fruit should be made as a temporary measure. It will not work to provide high-quality muscle growth in this way. Although, many athletes believe that even without special nutrition, it is possible to develop muscles, but they will have to spend much more time.

Rules for taking protein for weight loss

Contrary to misconceptions, protein blends are relevant not only among those who are building muscle mass. It is used to leave excess weight in the past. But how to properly drink protein for weight loss, before or after training, in the morning, at lunch or in the evening. This issue does not hurt to understand a little more thoroughly.

Best time for a cocktail

To organize a high-quality process of dumping excess fat, you need to pay attention to nutrition. Between meals throughout the day, you can use protein as a recharge or snack. If the amount of protein is insufficient, then with restrictions in nutrition, as well as intense training, muscles can simply begin to break down. Then your whole process of losing weight will be considered ineffective, and as a result you will get a flabby body, with minimal strength and endurance.

• Substitute cocktails for an additional 2-3 meals. That is, leave the main lunch, breakfast and dinner, and insert snacks in between. For example, at 12:00 you can organize a kind of lunch, and at 17:00 - an afternoon snack.
• Please note that in intermediate snacks, protein portions should be "half" (15 grams, instead of 30).
• It is good to take a protein shake from an industrial blend two hours before physical activity, and also after the same amount of time after.
• Protein consumption at night is not recommended. Although the staff of the University of Maastricht, in the course of research, came to the conclusion that newcomer security officials gain muscle mass more quickly if they have dinner with such a cocktail in the evening.

However, in case of problems with excess fat, experiments such as in the last paragraph are not recommended, so as not to aggravate the problem.

When you walk into any modern gym, you probably hear the sound of a shaker as often as the clink of dumbbells and barbells. Protein and other sports supplements have become so firmly established in our lives that it is now difficult to imagine a workout without a special cocktail (some take a supplement even in the middle of a workout). In most cases, protein provides an extra boost of energy. Protein powder is made different ways: made from whey, soy and even peas, it can be purchased almost everywhere, from shops to gyms, this popular supplement has firmly entered our lives and proper nutrition... But how to take protein correctly, how much should you drink at a time, and should it be mixed with other foods?

How to take protein?

Whether you're an athlete or just getting in shape by exercising on the weekends, there is likely to be a protein supplement pack in your home. You may have at least one shake or smoothie. But do you know the composition of your protein powder and how to use it for the best results? To help you get the most out of this supplement, we've created this guide to answer some of the most popular protein questions.

Protein Powder is the same protein, but in a convenient liquid form. For muscles to grow, they need protein as a building material. The recommended rate is 1.5 - 2 grams per 1 kilogram of body weight. That is, a person weighing 70 kg needs to take about 105 - 140 grams of protein per day. But you cannot take all the protein at one time - it must be distributed into 4-6 servings, approximately, 30-40 grams of protein each. Each jar of protein contains a measuring spoon, its volume is about 23-25 ​​grams, that is, you need to put one and a half to two spoons per cocktail.

Protein: Why and why you need to take it

Many fitness enthusiasts buy protein and introduce it into their diet without even realizing why they are taking protein or if they need it at all. According to Brian St. Pierre, a sports nutritionist and nutritional instructor, protein provides the body's daily protein needs and should be added to your diet. However, protein powder is not a panacea. “If you're meeting your protein needs through food, that's okay,” says St. Pierre. In the event that you take 3-4 servings of natural protein per day, at the rate of 1 gram of protein per 400 grams of weight, then there is no need to take protein powder. But in the opposite case, protein can become your faithful ally.

While labels may say otherwise, the protein content is pretty much the same everywhere. All protein powders contain only what should be there - protein made from whey, soy or other original product. Also on the packaging you can find terms like "hydrolyzed", "the latest achievement of science", etc. St. Pierre claims that the desire to purchase a protein that is "absorbed better" is wrong, his opinion is also similar to research on this issue. “Many companies will insist that you buy only their products made from whey from cows fed exclusively fresh grass or cold filtered whey,” says St. Pierre. "Perhaps their products are really better, but you can hardly tell how much."

So, if the cost of a protein powder does not affect its quality, then what should consumers look for when shopping? Saint-Pierre recommends purchasing products from a well-known manufacturer with a good reputation in the market (the detailed composition is indicated on the packaging of their protein). He also encourages people to buy products that have passed veterinary control and certification from organizations such as Informed Choice. Companies of this kind purchase products in stores and conduct various tests to make sure that the product contains exactly what is written on the label.

After settling on a few well-known sports nutrition brands, look at nutritional and energy value... While the numbers and data may seem confusing at first glance, Saint-Pierre recommends simply looking at the characteristics of the product. He likes protein that is low in fat and carbohydrates.

What happens if you mix protein with other ingredients

So you've finally bought and brought home a pack of high quality protein. What's next? At this point, a problem may arise. Below are two of the most common uses of protein powder throughout the day, and specific directions for each.

1. Replacement of food products

If you wake up late in the morning and are late for work, you have very little time to prepare a nutritious breakfast. In this case, a protein shake can help you out. St. Pierre recommends adding vegetables as a base, one or two servings of fruit, a serving of saturated fat, and a scoop of protein powder. He and the team at Precision Nutrition coined a special term for this kind of meal replacement - "super shakers." These shakes can be used as a meal replacement or as a food supplement if your goal is to gain weight. Healthy recipe suitable for both men and women:

Men

• 2 scoops of protein powder
• 1 to 2 cups vegetables (like spinach, which won't affect the taste)
• 2 handfuls of fruit (fresh or frozen)
• 2 tablespoons saturated fat (nuts, butter or seeds)

Women

• 1 tablespoon protein powder
• 1 cup vegetables
• 1 handful of fruit
• 1 tablespoon saturated fat
• Liquid part (almond milk, regular milk, water - of your choice)

These recipes raise another important topic - gender differences. Fitness supplements are often perceived as purely masculine, but protein shakes are effective for women as well. However, Saint-Pierre notes that women's nutritional needs are somewhat different. They need less protein per unit of body weight (primarily due to differences in physique). For this reason, he recommends that women add one scoop of protein powder instead of two. However, he admits that this is not entirely the right decision. “The point is not that women should halve the rate for men. You can measure it based on your personal needs, ”says St. Pierre.

Gender differences aside, if these shakes are so nutritious, why don't you just mix one at a time in the mixer after each meal? Saint-Pierre warns, despite all the benefits, cocktails cannot replace food. “Natural foods contain a lot of nutrients that powder cannot replace,” he says. Also, sometimes not all nutrients and vitamins can be absorbed. For this reason, he recommends no more than two servings of protein per day. Do not rely entirely on cocktails, do not skip the main meals during lunch and dinner.

2. Taking protein after exercise

A short period of time after a workout allows you to drink a protein shake to replenish the lost nutrients, such shakes and a mixer have become an integral part of the gym... If you have not put off taking protein immediately after your workout, you will be particularly able to benefit from its use and improve the results of your workout. Taking protein after exercise has been shown to be beneficial in helping you regain strength after strenuous exercise, as well as increase endurance and muscle gain. However, these confirmations are perhaps slightly exaggerated. St. Pierre recognizes that post-workout nutrition is important enough, but don't overdo it. great importance... “It's generally okay to have one cocktail right after your workout, but this ritual is optional,” he explains. "Don't go crazy just because you didn't have time for a cocktail immediately after you finish exercising."

So how does a post-workout protein shake fit into your diet? It depends on your personal preference. It used to be thought that protein shakes were absorbed faster in the stomach than regular foods and that they provided faster muscle building through the intake of nutrients. According to St. Pierre, new research has proven that this is not entirely true. He advises his clients to do what is convenient for them. “If you want to have a cocktail, well that's great. If you want to eat, that's okay too. Any of the options is correct, and the choice depends on you personally, ”says the coach. Gastrointestinal sensitivity also matters. Some people feel bad if they eat right after exercise. In this case, it will be more correct for them to take a protein shake.

It would seem that protein powders have become an integral part of healthy way life, as well as high-tech fitness trackers and sports shoes. While protein shakes can be called a convenient product, this does not mean that they should be taken all the time. Healthy food continues to be the main source of vitamins and nutrients. In the best way It will be to combine food from your healthy diet and use protein powder as a convenient and healthy addition.