Protein is an essential part of sports nutrition for rapid muscle growth. Without it, the process of pumping muscles will be much more difficult, since natural products do not have enough protein. It is important to understand some important principles of protein intake.
Determine your daily protein requirement for your body. Before purchasing protein or other sports nutrition, establish a goal for your gym workout. What exactly do you want to achieve? If you just maintain the weight, the protein rate will be one. If you quickly gain muscle mass, then it is completely different. Basically, you need to multiply your own weight by 3. Then you get your daily protein intake. Be that as it may, in order for the weight to gradually increase, you should consume at least 30-40 g of protein shake per day. If it is less, then the muscles will not grow.
Get some protein. Next, find a quality product, since there will be practically no result from cheap proteins. Try to buy this sports nutrition only of American production, which is sold in large containers, like buckets and packs of 1-5 kg. You will win in price and the quality will be excellent.
Buy milk with a fat content of 3.2%. In general, it is recommended to drink protein by stirring it with water, juice and milk. It is important to understand that the latter product contains additional protein and essential trace elements that are essential for the body of athletes. Therefore, always stir it only with high-quality milk, which it is advisable to boil before use.
Add three rounded tablespoons of protein and pour 500 ml of warm milk over it. It is best to do all this in a special shaker, which is sold in any sports nutrition store. It contains a measuring scale in ml and has slots that allow you to thoroughly stir the contents of the bottle. Shake the cocktail and drink it in a few sips. Take protein 3 times daily between meals. This will facilitate its rapid absorption. Increase your protein intake if you don't see any gains in muscle after a couple of weeks.
