Protein is held in high esteem not only among professional athletes, but also among ordinary people in fitness centers. Its reception promotes muscle growth and keeping them in good shape while losing extra pounds.
What Protein Gives
Protein is protein. The human digestive system breaks it down into individual important amino acids, from which muscle tissue is subsequently built. Protein is good for everyone, and it doesn't really matter whether a person goes to the gym or not.
Competent dosage
Protein dosage is controversial. For muscle growth, a person needs about 1.5 g of protein per 1 kg of body weight. This is the minimum daily allowance. Most athletes consume 2 g per 1 kg of weight per day. It turns out, with a weight of 90 kg, you need to drink up to 180 g of protein per day.
It is difficult to get this amount of pure protein from a regular diet. The foods that many of us include in our menus are predominantly saturated with carbohydrates and fats. Even with a relatively correct diet, an athlete may not get protein for muscle growth.
Protein does not consist of 100% protein: maximum - 90-95%, on average - 70-75%. At the same time, do not forget that protein must first of all enter the body with food, and synthetic protein should be taken as an additional source, but not the main one.
It should be taken every day without changing the dosage. Regardless of whether you have a training scheduled for today or not.
How to take it right
There has long been a controversy over not only the dosage, but also the timing of protein intake. It is usually powdery, so it is dissolved in milk, water or juice before use. Protein cannot be dissolved in hot water, especially boiling water, otherwise the protein will change its structure and lose its benefits. The amount of liquid can be varied by changing the consistency of the drink.
It is better to divide the daily portion into two parts, because at one time the body is not able to assimilate a large amount of protein. You can split the daily rate into at least six doses, but this will only cause unnecessary trouble.
To build mass, protein is recommended to be taken between meals, and not in place of them. Many athletes advise drinking it between lunch and breakfast, or right after exercise. On a non-workout day, protein is best consumed before dinner.
If you are trying to lose weight, then replace one meal with protein: dinner or breakfast. Also use it as a kind of snack. Thanks to this, you will increase the amount of protein, and keep your daily calorie intake at the same level.
It is important
The key to protein effectiveness is not the timing of the intake, but the dosage. If the body lacks protein, it will take it from the taken protein at any time of the day.
Do not forget about the golden mean: do not drink less or more protein than you need. There will be no harm from an overdose, but there will be no particular benefit either.
