Protein, or protein, is an organic substance that plays a major role in metabolism. It is proteins that form the basis of human muscle tissue and play an important role in most reactions in the body. Athletes understand protein as the main type of sports nutrition, which consists of concentrated protein.
Instructions
Step 1
Sports nutrition companies offer a large selection of protein, promising rapid muscle building from its use. Fitness coaches take the initiative and unanimously assure that without the use of artificially synthesized protein, it will not be possible to achieve quick outstanding results. Their main argument in this regard is that it is quickly absorbed and does not contain impurities in the form of fats and fast carbohydrates, moreover, it is very easy to calculate the required amount of consumption before training.
Step 2
If you don't want to fall prey to the labors of skilled marketers and athletic trainers and want to stop drinking protein, you will have to learn how to get the optimal amount of protein from natural foods. In order to do this correctly, you need to understand the nature of protein, remember its exact content in different foods and correctly calculate how much protein you need for building muscle, drying or other sports tasks.
Step 3
The human body is able to independently synthesize many substances necessary for its work, including protein. But there are amino acids (a breakdown product of proteins) that our body cannot reproduce, and they must be taken with food, especially if you do not take any supplements and play sports. There are only eight irreplaceable amino acids: valine, leucine, lysine, methionine, threonine, tryptophan, phenylalanine, isoleucine.
Step 4
When abandoning synthetic protein and switching to natural sources, two factors should become the main criterion when choosing products. This is the maximum possible content of pure protein with the minimum content of fat and carbohydrates, as well as the presence of all eight essential amino acids in the daily diet.
Step 5
The main sources of protein in nature are egg white, lean meat and fish. Skinless chicken breast is perfect. It contains 23g of protein per 100g of product and contains almost no carbohydrates and fats. Beef contains red fibers similar in structure to human muscle fibers. Try to include it in your diet, especially if you are building muscle. A lot of lean protein is found in white fish and shellfish. You can eat pelengas, hake, mussels, shrimp, squid.
Step 6
Casein is a unique protein that is formed when milk is curdled. This protein is absorbed by the body quickly and easily, so it is perfect for replacing artificial sports nutrition. The best choice for these purposes would be low-fat cottage cheese. It contains 18 g of protein per 100 g. Experts advise eating cottage cheese for dinner or immediately after training. It is then that he works on muscle recovery.
Step 7
Vegetarian athletes should be particularly careful when choosing sports nutrition products. For vegetarians who consume only animal waste products, dairy products and chicken eggs, namely their protein, are suitable. Strict vegans should include soy, nuts, quinoa, black beans, and mushrooms in their diet.
Step 8
In your quest to eat enough protein, it is important to keep it in moderation. Keep in mind that a complete rejection of protein sources leads to depletion, metabolic disorders, muscle and bone dystrophy. Excessive consumption of it - to kidney problems, constipation, osteoporosis.
