Sooner or later, most athletes are faced with the question of whether or not to take protein. This protein has a number of pros and cons. How to take protein blends?
How much do you need?
An athlete's body needs at least 2 grams of protein per kilogram of body weight every day. For better results, sometimes the protein dosage can be increased, but there is also a limit to protein absorption.
One glass of protein shake can contain up to 40 grams of protein. Is it a lot or a little? For an athlete weighing 80 kg, the required daily protein intake is 160 grams. Thus, one glass of protein blend can meet a quarter of the daily requirement. But protein isn't the only protein worth consuming. Protein mixtures contribute to the rapid growth of muscle mass, however, they cannot completely replace natural nutrition: soups, meat and dairy foods.
Time of receipt
It may be a good idea to take a protein blend right after your workout. A sufficient number of muscles have undergone a rupture and need to be restored. Protein is required to create new muscle cells and patch up torn ones. The protein mixture consumed at this point can tune the body to increase muscle mass.
Also, a good time for taking the mixture is dinner (preferably 2-3 hours before bedtime). Drinking a protein shake just before bed can put additional strain on your digestive system. A well-timed protein meal can help to increase muscle mass without unnecessary problems for your body.
Useful Supplements
The absorption of protein mixtures by the body is much more important than taking them. What is the use of drinking five servings of protein shake if only one is absorbed and the rest is deposited in waste in your digestive system. Protein absorption (and the rest of the protein) can be increased through metabolism and improved overall health.
Metabolism (acceleration of metabolic processes) can be enhanced by adding green tea extract, caffeine-based drugs and chitosan to your drinks. But be careful: most metabolics have contraindications due to their strong effect on blood pressure, heart rate and brain function. Therefore, it is advisable to consult a doctor before using them.
In addition, the simultaneous use of the vitamin complex positively influences the assimilation of protein. It is not necessary to buy the most expensive drugs - a multivitamin from a regular pharmacy is enough. The intake of amino acids (special dairy preparations) will also positively affect the assimilation of protein. You can buy them in online stores or specialized sports nutrition departments. If you don't want to buy amino acid tablets, you can get the missing nutrients from nuts, dairy products, or quail eggs.
