Protein is the most popular form of sports nutrition. Protein shakes are consumed by every self-respecting athlete. Protein will fit into your sports diet, whether you're losing weight, gaining mass, or working out.
Why you need protein
The foreign word "protein" just means "protein" - and this is the main building material for muscles. Growing muscle mass, increasing strength and endurance are the main tasks of a bodybuilder, which means that athletes need to consume a sufficient amount of protein, otherwise their muscles will simply not grow. In ordinary life, people get protein from food - meat, fish, eggs, milk, legumes. But with increasing loads, the need for protein increases dramatically several times. In addition, you need to replenish your protein stores as quickly as possible. For those who are unable to eat 5 chicken breasts in one go, protein powder was invented.
Protein is also used on rest days - in this case, its portion is reduced.
How to choose the right protein
The most popular type of protein is made from whey. It is well absorbed and is not as expensive as, for example, egg. Whey concentrate contains up to 60% protein, and isolate - up to 80%. Whey protein is quickly digestible. It is preferable to drink it immediately after training, within an hour. It will stop muscle breakdown that begins after strength training and kick-start the recovery process. For extended workouts, you can drink protein in between exercises. Some athletes consume protein shakes an hour before training. This helps the muscles work longer and increases their endurance. However, in this situation, it is better to replace the protein with amino acids.
Casein is a whey protein with added curdling enzymes. Casein is absorbed for a long time and keeps the feeling of fullness for a long time. This type of protein is drunk at night to suppress muscle breakdown while you sleep.
The natural analogue of casein is cottage cheese.
There are also gainers - a mixture of protein with carbohydrates and a small amount of fat. Gainers are designed for very fast mass gain. But they are only suitable for people who are not overweight and with very low levels of body fat. Otherwise, the gainer can cause fatness.
The protein is available in powder form, from which the cocktail is prepared. Depending on your weight and training intensity, take 1-3 scoops per serving. The powder is mixed with liquid in a special shaker. You can mix protein with any liquid - water, milk, juice, everyone chooses according to their taste. The prepared drink should be drunk within 3-4 hours. Especially sophisticated athletes make ice cream from protein and even bake baked goods using powder instead of flour.
