Protein supplements are the most common in bodybuilding and sports in general. Proteins for gaining muscle mass About half a century ago, I used exclusively bodybuilders, whose era was just beginning to emerge, now it is the main element for nutrition of athletes of all speed-power sports.
Protein is a complex of interchangeable and irreplaceable amino acids. Since muscles are completely protein, significance additional protein from the outside is very important for them factor. However, protein is not the only, and perhaps even not The main condition for muscle growth. But we will talk about this later.
- Kinds of Protein
- Why use supplements at all?
- The protein intake per day
- Protein intake
- What sports supplements can you combine protein with?
- How important are protein and protein supplements?
- What can replace protein supplements with?
Kinds of Protein
Distinguish casein (or slow) and fast (whey) proteins. Casein appropriate eat before bedtime or if there is no way to eat for more than 3 hours. Whey is relevant before exercise for prevent the production of cortisol – a hormone that destroys muscle tissue, as well as throughout the day to replenish protein.
Why use supplements at all?
The fact is that in addition to promoting muscle growth, protein in free form is also able to accelerate the metabolism of nutrients (such as protein and carbohydrates) in the body. Each of Athletes (which is especially true for competitors) monitors its weight and seeks to fall into a lower weight category for more benefits. This is very relevant for martial artists, where you need to have the lowest possible weight, at the same time be prepared for battle and have certain power data. Then there, sports nutrition, in particular protein, acts for them in as a diet, maintaining muscle and supporting work organism.
Among other properties of the protein, its effect can also be distinguished. on the immune system. Breast milk contains a large amount protein, thanks to which the child grows and develops. And an adult people who eat protein-rich foods will suffer less all sorts of diseases, like a cold.
The protein intake per day
For mid-level athletes 2-3 gr. per kilogram of body weight. Take more irrelevant, because the body simply can’t absorb so much the amount of protein, and all this just goes to the toilet.
An important note – about 30-50 grams are absorbed in one meal protein, depending on fitness. Need to crush meals and sports nutrition so that the body does not experienced protein hunger, which is fraught with catabolism – decay muscle tissue.
Protein intake
The best option would be to consume protein after 12 hours (It is understood that the athlete gets up at 8 o’clock in the morning). Before time, protein in the body is absorbed worse, and therefore at this time it’s better to eat something light – cereals, breakfast cereals, yogurt and etc.
If possible, protein intake should not coincide with food intake, for better assimilation. An ideal option would be a reception for 30 minutes before the meal or after. If you can’t eat, you can replace 1 meal with a protein supplement, for prevent catabolism.
What sports supplements can you combine protein with?
By and large, protein mixtures can be combined with all types of sports nutrition. But if you are constrained in material position, then this information may be relevant to you:
- Protein + gainer. Perhaps the perfect combination. Gainer will give you calories and vitamins and minerals, and protein, respectively, protein. You You can make up for the whole daily need for nutrients.
- Protein + Creatine. Actually, if you have a good food, when you can do without a gainer. Creatine will give energy – creatine phosphate, for more productive training.
- Protein + BCAA. It will work if you are a fanatic of your job. By By and large, BCAAs are the same amino acids, they are only digested faster … and there are only 3. And in protein the whole set of 8 irreplaceable and 14 or more interchangeable, with a slightly less slow assimilation.
- Protein + other products.
How important are protein and protein supplements?
Yes, protein will be quite a good help in training. But if you are training in bodybuilding, that is, you need to increase the maximum amount of muscle volume for you will more relevant calories. After all, this is pure energy. All the most strong people of the planet are usually full, and not always possible to distinguish a silovik from a fat man. Of course, you need to observe protein balance, but calories are more important in this case. Muscle growth is pretty energy-intensive process, and protein here does not always play a major role. That is why gainers and calorie supplements are common. And that is why bodybuilders do not eat protein foods alone.
What can replace protein supplements with?
Protein-based supplements can be replaced with foods with more the amount of protein: eggs, meat, fish, milk, cottage cheese. And from vegetable – cereals (buckwheat and rice), as well as soy, beans and legumes.
Interesting topic:
- The most important amino acids for muscle growth
- Weight gainer or protein: which is better for gaining muscle mass?
- Benefits of Protein Shake
- Nutrition plan for ectomorphs for muscle gain: from lean body to muscular