Protein before or after a bulking workout. Taking protein after workouts. Slowly digestible substances

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It is often difficult to gain weight, even with frequent intense training with additional weights. So many hours spent in the gym, and the effect is barely noticeable, or even completely absent. In this case, it is worth making sure that you are following the right diet.

It is well known that the constant basis of the diet of every bodybuilder is protein. It is high-quality protein, consistently taken in the required quantity, that can provide muscle gain.

You may ask: can’t you take it all the time? Why not? Myths about the harmfulness of protein have long been debunked, and its benefits have been proven. Protein is the catalyst for muscle growth. But this is only if you train. In the absence of training, protein will not help maintain muscle mass and, moreover, will not contribute to its growth.

So, how long should you take protein for maximum results? There are no restrictions on the duration of protein intake. But it is important not to forget that protein is a supplement that should be consumed in addition to natural, preferably animal, proteins. The additive should not completely replace the natural product. Therefore, it is required that the diet include fish, meat, eggs and other foods high in amino acids.

It is much easier for the body to work if it receives more amino acids, creatine and protein. And when natural products do not provide enough protein or there is simply no time for a full lunch, powder supplements such as protein come to the rescue.

You need to take protein regularly. While taking it, you can change the dosage, periodically once every two weeks do one day with extreme loading, when the daily norm will be increased by 1.5-2 times. You can also take protein supplements continuously for 3-4 months, then take a short break of 1-2 months and continue taking them.

If you have daily intense workouts, then protein will be the fundamental basis, without which effective weight gain is simply impossible. Is your goal to gain weight? Then take 200-300 g of protein per day depending on your body weight and training schedule.

How long to take protein is up to you. If you systematically engage in intense training, then your diet should contain about 2-3 g of protein per kilogram of weight daily. Everyone must choose their own individual nutrition program, which should correspond to the set of exercises and intensity of training, as well as your rhythm and lifestyle.

If you are just starting to exercise, then you should not immediately accept the protein standards that experienced bodybuilders adhere to. Start with a minimum (1 g/kg), and then gradually increase the dosage. In addition, it is better not to take long breaks from taking protein.

Constant physical training improves protein absorption and increases the body's need for it. The main thing is to avoid damaging your kidneys by drinking as much water as possible. After all, to absorb protein you will need a really large amount of it.

There is no need to take breaks in taking protein, even if you decide to go on a low-calorie diet or while cutting. Indeed, when on a diet, when fat is burned in order to preserve muscle tissue, on the contrary, it is worth increasing the protein intake standards. In addition, if you don’t consume protein while reducing your caloric intake, you simply won’t have the energy for intense training.

When drying, the proteins contained in the protein will give the body the energy it needs for training. Otherwise, with intensive drying without the use of additives, there is a risk of losing the muscle mass gained so hard.

Easily digestible protein mixtures perfectly contribute to the building of muscle tissue. The main thing is to find the right ratio of protein and physical activity. The higher the training intensity and the more weight used, the more protein you will need, the digestibility of which increases depending on the training schedule. Training without the required amount of protein in the diet will not allow the athlete to progress.

Walking into any modern gym, you probably hear the sound of a shaker just as often as you hear the clinking of dumbbells and barbells. Protein and other sports supplements have become so firmly established in our lives that it is now quite difficult to imagine a workout that is not supported by the use of a special cocktail (some people take the supplement even in the middle of a workout). In most cases, protein provides an extra boost of energy. Protein powder is made in various ways: from whey, soy and even peas, it can be purchased almost everywhere, from stores to gyms, this popular supplement has become firmly established in our lives and proper nutrition. But how to take protein correctly, how much should you drink at one time and should it be mixed with other foods?

How to take protein?

Whether you're an athlete or just stay in shape by working out on the weekends, you probably have a protein supplement in your home. You probably drink at least one shake or smoothie. But do you know what's in your protein powder and how to use it for best results? To help you get the most out of this supplement, we've created this guide to answer the most frequently asked questions about protein.

Protein powder is the same protein, only in a convenient liquid form. In order for muscles to grow, they need protein as a building material. The recommended norm is 1.5 - 2 grams per 1 kilogram of body weight. That is, a person weighing 70 kg needs to take about 105 - 140 grams of protein per day. But you cannot take all the protein at once - it must be distributed into 4-6 servings, approximately 30-40 grams of protein. Each can of protein contains a measuring spoon, its volume is about 23-25 ​​grams, that is, you need to put one and a half to two spoons for one cocktail.

Protein: Why and why you need to take it

Many fitness enthusiasts buy protein and add it to their diet without even realizing why they are taking protein or whether they need it at all. According to Brian St. Pierre, a sports nutritionist and nutrition coach, protein meets the body's daily requirement for protein, so it should be added to your diet. However, protein powder is not a panacea. "If you're meeting your protein needs through food, that's fine," says St. Pierre. If you take 3-4 servings of natural protein per day, at the rate of 1 gram of protein per 400 grams of weight, then there is no need to take protein powder. But otherwise, protein can become your true ally.

Although labels may say otherwise, the protein composition is essentially the same across the board. All protein powders contain only what is supposed to be there - protein made from whey, soy or other raw material. Also on the packaging you can find terms like “hydrolyzed”, “the latest achievement of science”, etc. St. Pierre argues that the desire to purchase protein that is “better absorbed” is wrong, his opinion is also similar to research data on this issue. “Many companies will insist that you only buy their products made from grass-fed or cold-filtered whey,” says St. Pierre. "It's possible their products are actually better, but you can't tell by how much."

So, if the cost of a protein powder does not affect its quality, then what should consumers look for when purchasing? St. Pierre recommends purchasing products from a well-known manufacturer that has a good reputation in the market (their protein packaging indicates detailed composition). He also encourages purchasing products that have undergone veterinary inspection and certification from organizations such as Informed Choice. These types of companies purchase products from stores and conduct various tests to ensure that the product contains exactly what is written on the label.

Once you've settled on a few well-known sports nutrition brands, pay attention to the nutritional and energy content. While the numbers and data may seem confusing at first glance, St. Pierre recommends simply looking at the product's characteristics. He likes protein that is low in fat and carbs.

What happens if you mix protein with other ingredients?

So, you've finally bought and brought home a package of high-quality protein. What's next? At this stage a problem may arise. Below are the two most common ways to use protein powder throughout the day and specific directions for each.

1. Food substitution

If you wake up later than usual in the morning and are late for work, you have very little time to prepare a nutritious breakfast. In this case, a protein shake can help you out. St. Pierre recommends adding vegetables, one or two servings of fruit, a serving of saturated fat, and a couple of scoops of protein powder as a base. He and the team at Precision Nutrition came up with a special term for these kinds of meal replacements - "super shakers." These shakes can be used as meal replacements or as a meal supplement if your goal is to gain weight. A healthy recipe that is suitable for both men and women:

Men

• 2 scoops protein powder
• 1-2 cups vegetables (such as spinach, which will not affect the taste)
• 2 handfuls of fruit (fresh or frozen)
• 2 tablespoons saturated fat (nuts, butter, or seeds)

Women

• 1 tablespoon protein powder
• 1 cup vegetables
• 1 handful of fruit
• 1 tablespoon saturated fat
• Liquid part (almond milk, regular milk, water - your choice)

These recipes bring up another important topic: gender differences. Fitness supplements are often perceived as just for men, but protein shakes are also effective for women. However, St. Pierre notes that women's nutritional needs are slightly different. They require less protein per unit of body weight (primarily due to differences in body composition). For this reason, he recommends women add one scoop of protein powder instead of two. However, he admits that this is not entirely the right decision. “The point is not that women should share half the norm intended for men. You can measure it based on your personal needs,” says St. Pierre.

Gender differences aside, if these smoothies are so nutritious, why don't you just mix one of them in a mixer after every meal? St. Pierre warns that despite all the benefits, cocktails cannot replace food. “Natural foods contain a large amount of nutrients that powder cannot replace,” he says. Also, sometimes not all nutrients and vitamins can be absorbed. For this reason, he recommends consuming no more than two servings of protein per day. Don't rely entirely on cocktails, and don't neglect your main meals during lunch and dinner.

2. Post-workout protein intake

A short period of time after a workout allows you to drink a protein shake to replenish lost nutrients; such shakes and a mixer have become an integral part of going to the gym. If you don't wait to take protein immediately after your workout, you may benefit from it and improve your workout results. Taking protein after a workout has been proven to be beneficial and help restore strength after grueling exercise, as well as increase endurance and muscle mass gain. However, these confirmations may be a bit exaggerated. St. Pierre admits that post-workout nutrition is important, but it shouldn't be given too much importance. "It's generally a good idea to have one shake immediately after finishing your workout, but this ritual is not necessary," he explains. "Don't freak out just because you didn't have time to drink a smoothie right after you finish working out."

So how should a post-workout protein shake fit into your diet? It depends on your personal preference. Previously, it was believed that protein shakes were absorbed faster in the stomach, unlike ordinary products, and provided rapid muscle building due to the supply of nutrients. According to St. Pierre, new research has proven that this is not entirely true. He advises his clients to do what is most convenient for them. “If you want to have a cocktail, well, that's great. If you want to eat, that's okay too. Any of the options is correct, and the choice depends on you personally,” says the coach. The sensitivity of the gastrointestinal tract also matters. Some people don't feel well if they eat immediately after exercise. In this case, taking a protein shake would be more appropriate for them.

It would seem that protein powders have become an integral part of a healthy lifestyle, just like high-tech fitness trackers and sports shoes. Although protein shakes can be considered a convenient product, this does not mean that they should be taken on a regular basis. Healthy foods are still the main source of vitamins and nutrients. The best way is to combine foods from your healthy diet and use protein powder as a convenient and healthy supplement.

An important point in any sports menu is the correctly selected amount of protein, which is responsible both for building the athlete’s muscle mass and for achieving maximum results in general. You can get protein from your usual food, but it is much more effective to fill its deficiency with recommended sports supplements.

Today, it is much easier for a modern person to achieve perfect proportions, because he has at his disposal effective training systems, exercise equipment with an enhanced system of influence on all muscle groups, and sports nutrition, thanks to which an ideal, toned body becomes not a myth, but a reality.

Useful amino acids, proteins and proteins of natural origin are what our body cannot do without. And therefore, an important point when drawing up a sports menu is the correctly selected amount of protein, which is responsible for building muscle mass, the athlete’s excellent well-being, immunity, endurance and achieving maximum results. You can get protein from your usual food, but it is much more effective to compensate for its deficiency with specialized sports supplements.

Proteins, entering the digestive tract, break down into essential amino acids. The latter, in turn, affect the growth of muscle tissue, the formation of certain hormones, the growth of bone tissue, and are also a source of energy production. To calculate how much protein you need to consume per day, you can use the standard scheme: 1.5-2 grams per day per 1 kilogram of body. It is important to take into account the fact that a sports supplement cannot contain 100% protein, the average is 70-93%.

How to take different types of protein

Today, there are several types of protein mixtures, each of which has its own characteristics in terms of intake time and serving size.

Type	Advantages	Working hours	Absorption rate	Biological value	Recommended serving	Time of receipt
Whey	Relatively inexpensive, mixes well with liquid, has a powerful amino composition, and is quickly absorbed	1-2 hours	10-12 grams/hour	90-95%	30 grams	Morning, before and after training
Whey hydrolyzate	One of the best sources of quality protein	Up to 1 hour	20-25 grams/hour	99-100%	25-30 grams	Before and after training
Casein	Long operating time, slower breakdown into amino acids	4-10 hours	4-6 grams/hour	75-85%	35 grams	Before bedtime
Lactic	A fairly inexpensive product that is a derivative of regular whey	3-4 hours	4-5 grams/hour	85-90%	35 grams	Between meals
Egg	Contains all the amino acids the body needs, as well as vitamins, minerals and other beneficial substances	3-5 hours	9-11 grams/hour	99-100%	30-35 grams	In the morning, before and after training
Soy	Long-term absorption, lowers cholesterol levels, great for the female body	3-5 hours	3-4 grams/hour	70-75%	35 grams	Between meals, after training
Complex	It is a mixture of balanced proteins with different rates of digestibility, suitable for any task.	Up to 8 hours	5-8 grams/hour	70-95%	30 grams	Between meals, before and after training

How to consume protein depending on your goal?

Depending on the purpose of using protein (weight loss, gaining muscle mass, to achieve relief), the dosage and time of taking the supplement will differ. Let's look at the main and most common options.

1. How to take protein for weight gain. To achieve this goal, you need to distribute the daily portion of protein into 5-6 servings. It is better to give preference to whey or complex protein. The daily intake should not exceed 2 grams per kilogram of weight (during normal training). An enhanced program will require an increased amount of protein intake up to 2.5 grams.
2. How much protein to drink for weight loss. You should have 2 types of protein: fast isolate (whey) or complex (whey and egg), slow (casein);
   Drink according to the same scheme as for gaining muscle mass, with the only difference being that you can replace 2 meals with slow-acting protein (casein);
   Playing sports is the basis for acquiring ideal shape;
   You can additionally use various fat burners, for example, L-carnitine.
3. How to take protein for muscle growth and muscle gain. At night, muscles go through a recovery cycle, so you need a portion of protein in the morning. Drink a serving of a quickly digestible protein shake (whey or complex) half an hour after waking up;
   During the day. The amino acid pool must be regularly replenished, and therefore between meals you need to drink a portion of isolate (or complex protein);
   Before training. 40 minutes before classes, drink isolate to maintain the existing level of amino acids in the muscles;
   After training. This is a risky period for catabolism: glycogen reserves and amino acid concentrations decrease. Drink complex protein with fast carbohydrates, gainer with simple carbohydrates;
   Before bedtime. To ensure the flow of amino acids, drink casein protein (absorbed in 6-8 hours).

Despite the fact that protein is a useful and essential sports supplement, it is worth remembering that everything is good in moderation. Don't think that adding more protein to your diet every day will help you gain muscle mass. If you consume a large amount of protein (whey or egg), there will be no harm to the body. However, the body will not take in more than can be absorbed in any case - the excess is simply excreted.

It is also worth mentioning that soy protein in excess of consumption for men can be harmful, as it affects the increased production of the female hormone estrogen. On days of active and intense physical training (before competitions), you can increase the usual dose from 2 grams to 2.5, but on ordinary days you should not abuse the supplement.

In addition, it is worth mentioning the three most common questions that arise among those who are planning to take protein.

1. Do I need to constantly consume protein or can I stop taking it when I reach my goal?
   The answer here is clear - if you want to maintain your shape, then when you stop eating protein, you need to balance your diet in such a way as to replenish the amount of protein previously consumed.
2. Should I drink protein powders on rest days?
   When resting from active physical activity, muscles also need to be replenished. The PRIME KRAFT assortment includes only high-quality balanced protein mixtures that help preserve and maintain the resulting shape. In addition, our catalog offers customers useful amino acids and fat burners, without which it is impossible to imagine a sports menu.
3. How much protein can you drink per day, or what are the norms for a single serving for men and women?
   Everything here is quite simple - the protein norm for men during aerobic training is 2 grams / kg of body weight, in an intensive training format - 3 grams. For women and beginners – 1.5 g/kg. In this case, a single serving should not exceed 40 grams for weight gain and 20 for weight loss.

We wish you to achieve all your goals, as well as only high-quality sports supplements, which will be the key to successful results along with active physical activity!

Protein is an essential supplement that is absolutely essential for athletes looking to build muscle mass. These types of products contain up to ninety-five percent easily digestible protein.

Protein is most often taken in the form of cocktails, which anyone can prepare at home. The cocktail contains: protein, water (possibly milk), flavorings (most often fruit).

Let's take a closer look at how to properly take protein.

Why take protein?

Many of us have heard that athletes need to consume protein, but not everyone knows what exactly this product consists of.

Some even think that protein is a chemically synthesized substance that can cause serious harm to health.

The word “protein” itself is translated from Latin as “protein”. Proteins strengthen the immune system, regulate the human condition, and help the metabolism of organs and tissues. Thanks to proteins, we breathe, move, analyze the world, absorb food, etc.

Without protein, muscle mass growth and rapid recovery after grueling workouts are impossible.

Protein powders sold today in sports nutrition stores are, in fact, the same cottage cheese, milk or meat, but in a purified, concentrated form.

The percentage and rate of protein absorption is much higher than that of meat or dairy dishes. The fact is that the powder does not require time to break down and within a few seconds after consumption, the protein is processed and supplied to the cells, supplying them with the proteins necessary for muscle building.

So, protein is taken in two main cases: firstly, when it is necessary to build muscle; secondly, to keep muscle tissue from breaking down during strict diets.

How to take protein correctly

Sometimes some athletes complain that protein has virtually no effect on them, but their comrades have built up serious muscle mass over the same time. What's the matter?

Most likely due to improper use of the drug. There are specific dosages and regimens for protein intake that need to be used to achieve optimal results.

Usually the protein is mixed with milk, water or fruit juice. In this case, the amount of liquid does not matter.

The main thing is that the liquid should not be hot, otherwise the protein will coagulate, losing some of its properties.

It is better to divide the daily dose of protein into two stages: this will make it easier for the body to absorb the incoming protein. Protein is most often taken between meals.

How to consume protein: dosage

Physiologists studying the question of how to take whey protein found that in order to grow muscle mass, the human body must receive at least one and a half grams of protein per kilogram of weight per day.

This is the absolute minimum. The most optimal amount would be two grams per kilogram.

The food we buy in stores is mostly rich in carbohydrates and fats. There is a catastrophic shortage of proteins. Even with adequate nutrition, it is extremely difficult for a person to provide the required amount of protein per day.

Of course, under conditions of protein deficiency, there can be no talk of any increase in muscle mass.

The most reasonable option is for the amount of protein coming from food and protein from the shake to be approximately equal.

In other words, a person with a body weight of seventy kilograms should consume approximately one hundred grams of seventy percent protein per day. For a person weighing one hundred kilograms, the dose should be increased to one hundred and fifty grams per day.

You need to take protein every day and in the same amount, regardless of whether you workout on that day or not.

There are also uniform doses of protein intake that can be adjusted based on individual factors.

In medicine there is such a concept - nitrogen balance. This concept determines the correspondence of the number of amino acids entering and leaving the body.

When the balance is positive, it means there is enough protein. Medical studies have found that the best nitrogen balance is achieved by consuming 1.5 to two grams of protein per kilogram of body weight.

An overdose of protein will not give significant muscle growth, but it will put a strain on the digestive tract. Thirty grams is considered the optimal single dose of protein.

There is also a division of dosages depending on the goals of training. If training is aimed at increasing muscle mass, the dosages are as follows:

1. If the athlete has practically no subcutaneous fat, 140-250 grams of protein per day.
2. If there is a predisposition to excess weight - from ninety to one hundred and fifty grams per day.

When a bodybuilder has to work on relief:

1. For mild subcutaneous fat – from one hundred and fifty to two hundred and fifty grams per day.
2. If you are predisposed to excess weight - from one hundred to one hundred and fifty grams per day.
3. Reception for weight loss – from 130 to 160 grams per day.

Let's now consider when is the best time to take protein.

How to consume protein correctly: optimal time to take it

Protein intake must be correlated with the so-called human biological rhythm; the absorption and effectiveness of the cocktail directly depends on this.

The most favorable time for the absorption of protein is considered to be the morning: immediately after sleep, up to eight hours. After eight, the effect of protein will be reduced to a minimum, the level of amino acids in the body will practically not increase. And in this case it is useless to increase the dosage.

What is the reason for this protein digestibility? The answer to this question was given by scientists, according to whose hypothesis, later confirmed in practice, the thyroid hormone, as well as growth hormone, are responsible for the level of amino acids in the blood.

The surge of these hormones occurs in the morning or at lunchtime. There is another “protein window” - the time immediately after training. At other times, taking protein will not give a good effect.

It is not recommended to take protein immediately before training. The fact is that physical activity temporarily blocks the growth of muscle tissue, the body switches to producing clean energy, burning glucose and glycogen.

After an athlete has completed a workout, his muscles are covered in microscopic tears, for which the body begins to rush to find protein to heal. This time is called the “protein window”.

For a long time, doctors could not come to a common conclusion when answering the question of how much protein to take.

International medical organizations searching for uniform standards in the field of health have come to the conclusion that the optimal norm for a person is 0.8 grams of protein per kilogram of body weight.

The norm is relevant for men and women aged nineteen to seventy years.
However, we should not forget that this norm was developed in the mid-twentieth century and is somewhat outdated.

In particular, the norm does not take into account that there is a huge difference in physical activity between an average person and an athlete.

One of the pioneers of medical research in the field of sports, Dr. Liman called the optimal protein intake for an athlete - 1.6 grams per kilo of body weight. This standard was soon confirmed by the American College of Sports Medicine.

Doctors are well aware that without consuming protein, muscle growth is impossible, but on the contrary, muscle tissue will breakdown. Therefore, doctors advise consuming protein in sufficient quantities, but not overdosing.

Nutrition problems in strength sports essentially come down to anabolism. The body must be constantly maintained in a state aimed at muscle growth, and it is protein that contributes to this.

However, remember: taking protein alone will not increase muscle mass. This requires intense training.

If you worked out without protein and then decided to take it, then from now on you need to work out much more. Protein will help build strength and improve muscle recovery, which will allow you to move to the next level of training painlessly.

Sports nutrition occupies a special place in the diet of athletes. How to drink protein to gain muscle mass? Protein is the building material from which new muscle fibers are formed. To get the desired result, you need to follow some rules for eating protein.

Necessity of use

Regular intense training forces the body to adapt to increased physical activity. To ensure that a person’s vital activity does not suffer under new conditions, the body stimulates the formation of additional muscle fibers. Increased muscle mass helps you withstand increased physical activity. Thanks to such changes, human organs and systems work as usual during training.

New muscle fibers are created from protein that enters the body with food. It is also used to repair existing muscle fibers damaged by exercise.

During intense training, the protein supplied from food in a normal diet is not enough to replenish the body's losses. Therefore, athletes need enhanced nutrition rich in protein foods.

The body experiences the most severe protein starvation immediately after an exhausting workout. Strength loads deplete the supply of essential amino acids. They are spent on the restoration and growth of muscle tissue. Taking protein immediately after strength exercise will ensure the full construction of new muscle fibers and help replenish depleted protein reserves.

In conditions of acute protein shortage, the body absorbs all the nutrients it receives as quickly and efficiently as possible. The opened “protein-carbohydrate window” allows you to direct a portion of protein directly to the needs of muscle tissue.

Protein for mass can be drunk by both men and women.

The need for proteins depends on the individual characteristics of the person and the intensity of the load.

The amount of an effective serving of a protein supplement is calculated according to body weight. For moderate intensity exercise and during training, to maintain shape, it is enough to consume 1 g of protein per 1 kg of weight per day. This dosage is recommended for beginner athletes.

If you need to quickly gain large muscle mass, you should consume 2 - 3.2 g of protein for every kilogram of weight. The more intense your workout, the more protein you need. The larger the athlete, the more protein he needs to restore and increase muscle mass. If an athlete weighs 75 kg, he needs to consume at least 150 g of protein per day to get the desired result. For mild subcutaneous fat, the dosage can be increased by 20 - 30 g to achieve the desired relief.

A chicken egg contains only 3 g of protein. To gain the required amount of protein, an athlete must eat more than 5 dozen eggs per day. It is physically impossible to consume such an amount of protein food. It can cause serious damage to human health.

To quickly build muscle mass, it is recommended to take protein supplements. They will provide the body with building material for the formation of a large number of muscle fibers. If the recommended dosages are observed, protein preparations will not cause harm to human health.

When consuming protein, you should not exceed the daily intake of 340 g (for women 300 g). Excessive amounts of protein in food will create an increased load on the kidneys and liver, provoke an acidic environment in the body and cause intense leaching of calcium. The nervous and cardiovascular systems suffer from an excess of proteins. In such conditions, it will not be possible to build muscle mass.

When using protein supplements, it should be taken into account that protein enters the body through regular food. Protein supplements contain 70% - 80% protein.

The daily portion can be divided into several doses or drunk at one time immediately after training. However, if you drink the entire daily dose, some of the protein may not be absorbed by the body.

How to drink protein correctly? The optimal time to consume the product depends on its type.

Whey and egg whites are classified as “fast” proteins. They are absorbed by the body at high speed.

Whey protein is made from whey. It is the most popular sports nutrition product. Whey protein is the most commonly used protein for gaining muscle mass. It allows you to quickly build muscle mass and get rid of excess fat deposits. The product is available in three main forms: hydrolyzate, isolate and concentrate.

To make hydrolysates, proteins are broken down into amino acids. In this form, the protein supplement is absorbed easily and very quickly.

Isolates are purified proteins and are absorbed by the body within half an hour.

Whey protein concentrate is considered the most affordable and common form of protein for building muscle mass. It is purified whey and is absorbed within 2 - 3 hours.

A whey product containing three types of purification is the most preferred for building muscle mass.

Whey proteins contribute to maximum activation of anabolism. Anabolism is a chemical process aimed at the formation of cells and tissues. You need to take whey protein between workouts up to 5-6 times a day.

Egg protein is made from whole eggs. Egg protein products have a minimal amount of fat (0.5%) and a balanced amino acid composition.

The most effective “fast” drugs are in the morning and immediately after training. They help reduce the natural inhibition of the body's anabolic process caused by exercise.

When consuming “fast” proteins for muscle growth, 50% of the protein should be obtained from regular food.

Slowly digestible substances

“Slow” proteins include casein and soy protein. To gain muscle mass, it is preferable to use “slow” casein protein.

Casein protein is made from milk. A portion of casein is digested within 6-8 hours, saturating the body with amino acids. Once in the stomach, it turns into a long-digesting clot. Casein protein tends to slow down the digestion of other proteins.

Casein sports nutrition inhibits the breakdown of muscle fibers. This type of protein is an excellent fat burner because it significantly reduces appetite.

Casein protein is poorly soluble. Before use, it is diluted in cow's milk using a blender or shaker for stirring.

Soy protein is of plant origin. It has low biological value and inferior amino acid composition. Due to its weak anabolic effect, soy protein is used in combination with other supplements.

A portion of “slow” proteins must be taken before bed. At night, when food does not enter the body, anabolic processes are reduced. Consumption of casein protein will reduce the loss of muscle mass during the attenuation of anabolic processes and the activation of catabolism. Catabolism is a process aimed at destroying cells and protein structures.

“Slow” proteins will replenish the body’s protein reserves. They are recommended to be taken during forced fasting.

Complete protein supplements include “fast” and “slow” proteins. A mixture of various proteins provides a peak concentration of amino acids immediately after consuming the drug. The “slow” proteins contained in the preparation will nourish the muscles and saturate the body with amino acids for several more hours. The peak spike in amino acid concentrations causes the strongest muscle fiber growth.

The time before bed is the ideal time to use the complex drug. The mixture can also be consumed instead of whey protein 2 hours before training. It is recommended to use it in cases where there is a period of fasting ahead. If you cannot eat in the next few hours, you should drink 30 g of complex protein.

You should consume protein daily until you get the desired result, regardless of the presence or absence of training. By reducing the intensity of the load, you should reduce the amount of protein supplements. On days when there is no physical activity, it is enough to drink one or two servings of the drug.

Do not consume a protein supplement within 1 hour before exercise or within 30 minutes after exercise.

During night sleep, the body actively wastes nutrients to maintain organ function. By morning, existing supplies are depleted. In the morning hours, the hormone cortisol is actively released. High levels of cortisol cause a decrease in the hormone testosterone, accelerated deposition of fat reserves and loss of muscle mass. To neutralize the effect of the hormone cortisol and saturate the body with nutrients, it is recommended to drink a portion of “fast” protein immediately after waking up.

Throughout the day you need to constantly replenish the amino acid pool. The amino acid pool is a certain amount of free amino acids that is constantly present in the body fluid. Under conditions of intense physical activity, there is a constant loss of amino acids. To avoid muscle loss, you need to eat regularly. In between meals, you need to drink 2-3 servings of a protein shake.

An hour before training, you should drink a dose of “fast” protein. The protein portion will be wasted during exercise. In this case, the body's internal reserves will be used minimally.

It is better to drink a gainer 30 minutes after training. Gainer is a protein-carbohydrate mixture. It may also contain fats, vitamins and microelements. The drug will increase the level of amino acids, replenish carbohydrate reserves and help the body recover as soon as possible. After consuming the gainer, you can eat 1 - 1.5 hours later.

30 minutes before bedtime, you can drink “slow” casein protein. But it is better to use a complex drug. It will ensure a stable level of amino acids during night sleep and slow down catabolic processes. Taking a protein supplement does not stimulate fat storage.

Reasons for the lack of the desired result

If taking protein supplements does not produce results, the dosage may be insufficient.

A weak increase in muscle mass may be caused by low intensity of physical activity or non-compliance with the drug dosage schedule.

The result depends on the type of human constitution. With an asthenic physique, muscle mass builds up very slowly. Such people should put in much more effort than those with an athletic physique.

The reason for the lack of results may be a low-quality product. When purchasing a protein supplement, you should not skimp.

Even a high-quality product may not be suitable for a particular person. In this case, you need to replace the product.