Various types of proteins are the main components of sports nutrition. They help make up for the lack of natural protein in the diet, and with intense training they help build muscle mass. The vast majority of proteins are sold in powder form. To get the most out of this product, you need to take it right.
Methods of use
To many, proteins taste unpleasant. This can happen if you have chosen a not very high-quality product, or you are preparing it incorrectly for use. There are dozens of brands on the modern sports nutrition market, each of which contains proteins with different tastes. First of all, try to find yours, and, quite possibly, soon you will change your mind about these products.
The most common way to prepare protein is in shakes. However, the final taste of the product depends on the technology. You can dilute the powder with milk and water. Usually, the optimal dosage is indicated on the package, however, you can easily vary the proportions of liquid and powder to achieve the best taste. Whisk thoroughly in a mixer or sports shaker to prevent clumping. The liquid should be cold or at room temperature, since in a hot protein substance loses its properties.
It often happens that drinking a protein shake is unpleasant. To maintain the required amount of protein in the diet, you can add powder to cereals (pre-chilled), make special desserts on its basis (without sugar and baked goods).
When and how much
Before starting protein intake, you should definitely check with your dietitian or your trainer. Too much protein is bad for your kidneys, a lack of protein will negate your strength training. You must take into account the individual characteristics of the body in order to calculate your personal daily allowance.
It's a big mistake to drink protein instead of eating. Even the most balanced sports nutrition will never replace a complete meal in which macronutrients (proteins, fats, carbohydrates) are well selected. This is why a protein shake should be your snack, for example, after a workout. As a rule, the powder contains not only protein, but also carbohydrates, which are also necessary for muscle recovery. It is best to drink a cocktail within half an hour after strength training. Do not forget that you need a snack in the form of a protein shake on your rest days as well. during this period, the muscles continue to recover and need recharge.
There are various opinions about a single serving of protein. Some nutritionists are sure that more than 30 g of protein is not absorbed in a single intake, others believe that this dose can be much higher. In this case, be guided by the principle: the more intensely you train, the higher your need for protein can be.
