It would seem that the topic of sports nutrition and its proper use has already been fully covered, but I continue to meet people in training who have not yet figured out how to properly take protein. Let's look at the answers to such pressing questions, from the point of view of any gym goer: how much protein should be consumed per day, how many times a day and when.
The very first question regarding proper protein intake is: how much protein should you consume per day? Let me clarify that here protein refers to a sports supplement, and not protein in the usual sense. There are many opinions on this matter, and they tend to be average. The thing is that the daily protein intake of a particular person is influenced by quite a few factors: the serving size of protein consumed with regular food, the number of meals per day, the number and intensity of training, the goal (weight loss or muscle gain).
I covered the answer to this question in more detail in the article “Protein: how much protein do you need per day?” Read the article and determine how much protein you need to consume daily. After this, make up your diet for the day and calculate how much protein you get from food and how much protein, based on the received daily requirement, needs to be added to provide the required amount of protein per day.
How long does it take to digest whey protein?
The absorption time depends on some factors, such as whether you consume it on an empty stomach or along with some other food. On average, it takes from 40 minutes to 1 hour to absorb whey concentrate. If you dilute whey protein in milk or kefir, the absorption time can increase to 1-1.5 or even 2 hours, depending on the fat content of the milk or kefir. It should be taken into account that in this case you increase not only the digestion time, but also the calorie content of the protein - from a dietary - high-protein, practically low-fat and low-carbohydrate meal - you turn it into a regular, complete meal!
How to dilute protein
Manufacturers recommend making cocktails with protein using a shaker, which is capable of mixing the additive particles as efficiently as possible without leaving lumps; to do this, pour liquid into a jar and add the additive, close the lid and shake until a homogeneous mass is formed.
How to dilute protein with water in a shaker ? A shaker is a convenient measuring cup with a lid and a closing hole through which the product can be poured into a glass or drunk from it. The shaker allows you to dilute the protein mixture without a single lump, even in water. After all the components are placed in the vessel, close the lid well and shake the shaker until the powder is completely mixed.
How to stir protein without a shaker ? If you don’t have a shaker, you can mix the protein with liquid using other devices. To do this, you need to find a container with high sides, a whisk, fork or blender. After mixing the ingredients using one of the selected items in a container, beat the egg white mixture.
What should you mix protein with?
You can have it with milk, but it’s best with water. Due to milk, fast protein will be absorbed more slowly, because milk contains predominantly slow protein – casein. There are food lovers who dilute protein even in kefir, yogurt, fermented baked milk or even cream! In this case, not only does the calorie content of the original product increase, but also in the case of dilution in fermented milk drinks with live microflora, the risk of protein spoilage increases, so it must be consumed immediately after preparation!
Protein with juice
In addition to milk and water, some athletes use juice for dilution, the use of which has the following features:
- Juice in combination with protein should be chosen during hard and intense workouts; such a drink will help you quickly recover and replenish energy. But this combination is allowed only when gaining muscle mass and heavy strength training.
- The juice contains a large number of additional microelements and nutrients that help you recover faster after training.
- The disadvantage of combining juice and protein is denaturation of the protein (if you choose citrus juice), but still some of the amino acids and protein remain unchanged.
- Juice contains a fairly large amount of carbohydrates, which increase calorie content and interfere with the weight loss process. This is especially true for juices containing sugar and other additives. Juice should only be used by athletes who decide to gain weight; this combination is not suitable for weight loss.
Is it possible to dilute the protein in advance and carry it diluted in a shaker?
When diluting protein powder in water or milk, you must take into account the fact that it DOES NOT CONTAIN PRESERVATIVES or any SPECIAL ADDITIVES to extend its shelf life!
Therefore, diluted and ready-to-eat protein is a highly nutritious medium for the rapid growth and reproduction of bacteria and yeast! Moreover, the likelihood of rapid spoilage increases when we leave the protein in a poorly washed shaker, because it always contains a certain microflora from our saliva. To avoid possible poisoning, it is strictly forbidden to store the finished protein; it must be drunk or used immediately, for example, for baking. To the list of news
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In this regard, they prefer to dilute it with milk. Quality protein should taste good even when mixed with water. To choose a good protein, you should try choosing a product from other manufacturers or consult with friends. This way you can achieve the desired desired result without increasing calories and without stimulating a surge in insulin. Remember that a high-quality product should have a pleasant taste, regardless of whether it is diluted with water or milk.
To dilute the protein in a shaker, simply place the dry mixture in it and add water or milk, close and shake until smooth. As you know, milk contains a large concentrate of lactose. This is milk sugar, which is very poorly absorbed by many people after 20 years. This can cause problems with the digestive system. If you drink milk without any problems, then you can mix protein with this liquid. If you have difficulty digesting this nutrient liquid, then it is best to make a protein shake with water.
Is it possible to dilute protein with water? #2: You want to gain more muscle mass as quickly as possible. In this case, it is perfectly acceptable to mix most protein shakes with milk, as this is a great way to add calories to your diet. Believe it or not, most people actually have a hard time adding enough calories to their diet to increase lean muscle mass.
In fact, it’s easy to mix the mixture; you just need to have a clean container and a mixer or shaker on hand, which is sold in any sports nutrition store. A measuring spoon, with which a portion of powder is calculated, is usually found in the food packaging, but in extreme cases, you can take an ordinary tablespoon and o. Milk adds calories to the drink. Strengthens the production of insulin in the body. Increases the value of protein because... it contains many biologically active substances. Improves the taste of the cocktail. We can conclude that it is better to prepare a protein shake with milk.
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Taking calories in liquid form is a great way to increase your overall caloric intake without having to fill your stomach with huge amounts of food. Recommendations for use: Creatine loading phase. - For the first 5 days, take 1 teaspoon (5 g) dissolved in water or juice, 4-5 times a day (total 20-25 g per day). I found out online that they say that skytech is not being imported to Russia right now, since their products have become very expensive and seisas costs like elite food, and therefore they do not carry it. And they now have other high-quality and affordable food (dimatize, ultimate, Vader, etc.) I also bought a can (there’s no other way to say it) of a carbohydrate-free cocktail, just strawberry. At first I liked it, but then I just started to hate it. it’s worth it ((((by the way I mixed it with 0.5% milk
Now renting a modern bicycle in the city of Kyiv is absolutely no problem!
But there are some other reasons that should also be taken into account. 1. If you follow a certain diet and want to lose weight, then you don’t need extra calories from milk. Therefore, you need to prepare the drink using water. Regarding the proportion, you should consult with your coach or sports nutrition specialist. As a rule, this is about 30 g of powder (one scoop) per dose. In what proportions should the protein be diluted? Using a shaker allows you to get a better quality cocktail without lumps, without spending a lot of time.
How to dilute protein correctly in a shaker and without, how to dilute and stir a protein shake with water, milk. Having purchased a protein mixture, many athletes are faced with the question - how to dilute protein correctly? Indeed, if the additive is diluted incorrectly, the cocktail will not only be unpleasant to drink, but may also cause digestive problems. Usually, on the packaging there are special instructions from manufacturers - how to dilute the protein of a particular brand, when it is best to take it and in what portion dosage. However, the instructions are not always in Russian, and the measured values may be incomprehensible to residents of a particular country.
Skytech is considered shit by Vader, or rather, his most common products - all kinds of megamass - only for those who have difficulty gaining weight (any weight, including fat). Most people gain fat from them (look at the ingredients - how many simple bastards are there) Girl, give it to me!)) and where can you buy clenbuterol in Ufa? Maple, ask around for rocking chairs. And few people are satisfied with its effect. Option No. 3: Improved taste. Many people really don't like the taste of protein diluted in water.
How to take protein?
The manufacturer must write instructions for use on the product packaging. All protein cans contain information about the amount of micronutrients and other nutrients contained in one scoop. Before you start taking it, you should read the instructions for the product. Some proteins are low carbohydrate, others are quite high in carbohydrates. Some protein powders have more protein than others.
Only after familiarizing yourself with the composition and taking into account your daily norms, you can calculate the required amount of protein. However, regardless of this, there are general recommendations. For example, on training days it is recommended to take protein twice. The first time is one hour before the start of the workout. This will protect the muscles from breakdown and feed them during training. The second time - immediately after training for half an hour. At this time, the body needs nutrients and especially protein to restore strength.
In general, it is very easy to get your daily requirement of protein from protein. But professionals do not recommend doing this. It is best to get protein on a 50/50 basis, i.e. 50% from natural protein foods and 50% from protein powder.
What conclusions can be drawn?
Particular attention is usually paid to protein intake before and after training; there is less concern about a serving of protein before bed. However, sleep is the longest period of time without eating, at least for most people. Therefore, it is useful to supply the muscles with a supply of amino acids for protein synthesis during this time .
A cocktail of 30 g of casein at night improves the body’s protein balance; the amino acids eaten are included in the muscles , but the muscles do not grow faster. In any case, the difference in growth overnight is not such that it can be noticed.
However, regardless of all of the above, a portion of protein before bed can be beneficial for muscle growth. No matter how busy a person is during the day, he will always have time to take a protein shake; 30-40 g of casein will help increase daily protein intake.
By the way, micellar casein is a natural form of protein found in milk. There are other forms of it on sale, hydrolysates and caseinates. These are processed proteins, so they are broken down and absorbed much faster than micellar casein; they may not be enough for three hours. Perhaps casein in the “fast” form should be taken more often.
Research results
It turned out that casein (both with and without leucine) significantly increases the concentration of amino acids in the blood overnight compared to placebo .
Proteins consumed before bed after training are actively included in myofibrils during the night's rest, which lasted 7.5 hours. In the “casein” groups, protein synthesis and oxidation throughout the body were also more active than in the placebo group, while the rate of protein breakdown did not differ in all three groups. The placebo group experienced an overnight protein deficiency—degradation processes prevailed over synthesis.
When to take
When is the best time to drink protein depends on its effect. Protein is taken 3 times a day - in the morning, before or after training. The regimen for taking protein for weight loss is the same as for building muscle. Before bedtime or for long periods, protein is consumed without food. Complex protein can replace 1-2 meals. To achieve weight loss, use half the standard portion of protein - about 15 g.
After or before training
It is not recommended to eat 2 hours before and 2 hours after training to achieve weight loss. A “snack” before exercise leads to the fact that the body will consume energy from the food received and not from fat reserves. After classes, metabolic processes in the body are maximally activated, and all food eaten during this period is quickly absorbed. Lack of food will lead to the destruction of your own fat.
You need to take “slow” protein 2 hours before training. It will saturate the body with protein and improve the quality of your workout. 20-30 minutes after training, you also need to take a portion of protein to replenish the energy expended. In this case, it is better to choose a “fast” protein.
It is imperative to establish a drinking regime
Can I drink it instead of dinner or at night?
“Slow” proteins can be drunk at night. Casein proteins are most suitable for overnight use. Reviews of casein protein instead of dinner are positive. It helps you achieve a beautiful figure.
Girls who are in the process of losing weight are recommended to drink casein protein at night.
Pros and cons of protein shakes
Anyone, even someone far from sports, has at least once heard of such a supplement as protein. This is a safe substance that promotes muscle growth. Taking protein, like other supplements, comes with advantages and disadvantages.
Pure amino acids promote rapid muscle recovery after training. Muscle fibers that tear during strength training are more likely to grow back together, resulting in muscle growth faster. The supplement improves the absorption of proteins in organisms, and they are known to be the building material of the body. A protein shake is pure liquid protein. It contains no fats or carbohydrates. Regular consumption of such a drink saturates the body with proteins without creating a large load on the gastrointestinal tract, as happens when eating natural foods rich in proteins.
When consuming protein in this form, the total calorie content is reduced in comparison with protein foods, which ultimately allows you to gain the daily norm of KBZHU. Athletes are constantly faced with the problem of maintaining balance, because it is quite difficult to get enough proteins from regular food, without exceeding the amount of fats and carbohydrates, while leaving the opportunity to eat more varied foods than chicken fillet, eggs and buckwheat.
Nutritionists distinguish whey protein separately. Firstly, it is better absorbed than other types, which increases endurance during training and speeds up the athlete’s recovery. Secondly, it contains gluatonin, which has a beneficial effect on the condition of patients with HIV infection and cancer.
The disadvantages are much smaller than the beneficial properties of the supplement. They are usually associated with improper use or individual intolerance. Excessive consumption of any product is harmful to health. The product is created specifically as a food supplement, so it should not replace normal food, but only supplement the diet. Excessive consumption increases the load on the kidneys, and the body, having received the necessary supply of amino acids, stores the excess in the form of fat deposits.
The product may cause increased gas formation and bloating. Sometimes athletes complain that it causes increased fatigue and headaches. This does not lead to the development of any diseases, so if you experience these side effects, a different type of supplement may be suitable for you.
It is better to limit the amount of soy drink in the diet of men, as it can inhibit testosterone synthesis, which ultimately causes female-type fat gain. Casein and whey supplements are prohibited for use by people with lactose intolerance (inability to digest milk protein).
Pure protein has a very distinctive taste, so manufacturers add sweeteners and flavors to it. Such chemicals are harmful to health, but almost all products on store shelves contain no less than the same harmful components.
