Many athletes, such as weightlifters and bodybuilders, use supplements such as protein in addition to eating healthy and protein-rich foods. You should be aware of some rules when diluting and taking proteins.
Instructions
Step 1
Take a measuring glass, pour 200 ml of water into it (instead of water, you can also fill the glass with juice or milk, the effect of this will not change, at least for the worse for sure). You can use a shaker instead of a glass for better solubility.
Step 2
Add 2 topped tablespoons of 100% egg protein (this equates to about 25 grams) and mix thoroughly in water or shake in a shaker.
Step 3
Take your protein shake at least one hour before and an hour and a half after your workout. This temporary limitation is due to the fact that the intake of proteins becomes much less effective due to the fact that the rate of their breakdown and assimilation in the body is significantly reduced in the recovery process.
Step 4
Although the optimal single dose of egg protein intake is considered to be a dose equal to 25-30 g of the product, excluding the main meal, be sure to calculate your daily protein requirement in grams. To make this calculation, use the following formula: multiply your body weight, expressed in kilograms, by 2-2.5. This formula expresses the total protein requirement in grams, where 2 (2, 5) is the number of grams of protein. per day per 1 kg of the athlete's weight. With this highly concentrated formula, you can meet up to 50% of your daily protein requirement.
Step 5
If you want to achieve truly effective results from taking protein, then exercise regularly, do not get out of your training schedule. In addition, enrich your diet with meat, fish, milk, cottage cheese, sour cream, as well as other dairy products, fresh vegetables and fruits. And be sure to sleep at least 8 hours a day.
