Find out why they drink protein shake, how protein will help to gain 2 kg, remove extra pounds around your belly or help look beautiful!
Today, it is believed that most bodybuilders in various forms consume a lot of protein. Sports shops food littered with different foods containing large quantities squirrel. This and the usual protein in powder, bars, high protein porridge and more. Moreover, the species of the protein itself is a great many: whey, soy, casein, albumin and so on. Regardless what kind of protein is all protein that differs only the rate of assimilation by the body and the content of amino acids.
- What is a protein shake for?
- pros
- Which protein is better to choose?
- How much protein should I drink?
- What is the most effective protein intake?
- Conclusion: Is Protein Healthy?
What is a protein shake for?
Diets aimed at losing weight due to fat and preservation muscle mass are most often high-protein and low carb. The best option to get this amount There is a lot of protein that your diet requires. But I’m sure that most bodybuilders agree, it’s often hard to get a lot of protein, although there is a lot. Especially when you work full time, and there is not always enough time for cooking to get the right protein. This is just that the case when protein shakes have a place to be. All you you need is a high-quality whey protein powder, a shaker or regular bottle and some water or milk. All, you will now have enough protein right in your hands to nourish your muscles!
pros
Why protein is useful, why are most bodybuilders take protein shakes? Well, protein is primarily the basis for muscle structure. They also take part in building hormones, enzymes, cellular bonds, nucleic acids and immune particles system. Without the right amount of protein, our body cannot combine the structural grid of which the cell consists. Organism will not be able to maintain and create a biochemical substance that is very important for the heart, muscle contraction, growth and healing. Our muscles could not recover so fast if we didn’t take enough protein, and that could be cause muscle overtraining, and this, in turn, entailed would be injured.
Whey protein is becoming a favorite treat for anyone wants to increase muscles and increase their physical fitness, as well as wants to improve health.
In addition, the time after training is the best time for protein intake by the body so that the proteins are directed straight to the muscles. They will help heal “micro trauma” (microscopic injuries or tears in muscle fibers that caused by intense muscle contractions) in the muscles.
Due to the fact that solid foods take longer to digest and decomposition of the protein in order to further send it to the muscles, takes longer, at the end of the workout it is better to take protein cocktail. Proteins that are in protein cocktail, have time to absorb and saturate the muscles after 30 minutes after drinking a cocktail. Undoubtedly, in such cases we can watching a huge plus of protein.
Which protein is better to choose?
Whey protein has become a favorite treat for those who wish to increase muscles and increase their physical fitness, and also wishes strengthen your health. To understand what protein is best for specific purposes, you need to know its quality and grade (e.g. protein quality tests). Biological value is the most common criteria for evaluating protein quality, which implies the amount of nitrogen in proteins per 100 grams.
Proteins that contain the highest number of biological values are considered best for stimulating growth. But often, this controversial issue among scientists. Despite this, most scientists who devote their work to the study of protein, confirm that fact that: the higher the biological value, the better the protein it is digested, absorbed and retained in the body. So so a large quantity equation must happen connective tissue, under different equal conditions (calories, with choosing an exercise, etc.). But despite this, this topic is very complex and cannot give us the answers so accurately.
The bottom line is that whey is a protein with a huge rate biological value, which contains all the essential and non-essential amino acids. Also whey has the highest branched chain amino acids found in nature. The serum biological value is approximately 104. Moreover, in second place, according to the number of BCs, it is 100 for the whole the eggs. At the same time, the number of biological value of milk is 91, casein – 77, beef – 80, soybeans – 74, wheat – 54, and beans – 49.
Again, the number of biological value is only one a criterion for evaluating protein, but quite important, so people consumed it a lot. For example, for decades, beef, which has a fairly low level of biological value, was a favorite among the main products for athletes and people in general. Soy has a small number of biological value, but at the same time possesses a number of other useful properties. Therefore biological value, of course, is very important and should be the basis for choice protein, but should not taboo the choice of other proteins.
How much protein should I drink?
The minimum threshold for the amount of protein that follows take in order to build muscle, is 2 grams protein per 1 kilogram of total body weight. For example, if you weigh 90 kg, then the minimum threshold will be 180 grams of protein for that the muscles would begin to grow. If you take more protein, which will exceed the daily minimum, this will contribute accelerate the healing process.
There was much debate about what the maximum amount of protein you must accept. I think it’s unrealistic to go over with protein, that is, if you take a lot of protein, then it will be influence only the better in your calcium or magnesium diet. It has long been proven that a large amount of protein able to reduce the amount of magnesium and calcium in your body. I AM I advise you to consume protein in large quantities for different reasons. In addition to the fact that muscles need protein for their growth and recovery, but with three-quarters of all particulate matter in the body is made up of proteins.
What is the most effective protein intake?
You have learned about all the benefits and dosages of protein. But remains The question is, when is it better to take it? Your body is most powerful requires protein immediately upon completion of the workout. At this time he most prone to digest protein, since after training the body begins to repair microcracks and tears in the muscles. If you take protein right after your workout, then you will provide the body with everything necessary for early growth and muscle recovery.
At the end of the workout, eating will be most beneficial. in small portions after three hours. Servings should have the largest protein content. Thus, you create muscle replenishment from protein to speed up their recovery process. Still very useful eat before bedtime, for example, cottage cheese and drink some protein shake. Due to this, your give your muscles a reserve, since during sleep, the body will slowly begin to deplete. Breakfast – also a very important point, as your body expects recharge. The best advice I can give you is to eat. consistently every day.
Conclusion: Is Protein Healthy?
Regardless of whom, what your goals are, protein need to be put in first place in any nutrition program. Again let’s clarify why they drink a protein shake. Protein is the most important an element for high performance in improving physical fitness, he necessary for gaining muscle mass, for burning fat in the body and creating muscle relief. It’s no secret that a man who plays sports at home or in the gym, always achieves the best results if it accepts enough squirrel. Despite this, those who are not involved in bodybuilding, also those who do not play sports now understand what protein is good for. It is needed for the growth of hair, nails and the health of all organs, and not only muscles. The only way to understand how useful Protein May Be For You – Try It!
Interesting topic:
- Muscle mass protein
- The most important amino acids for muscle growth