How to take protein to gain muscle. How and when to drink protein: features of use, dosage
Have you set a goal to gain muscle mass? Then take into account not only strength training, but also proper nutrition, as well as supplements for the fastest growth of muscle tissue. You need to know how to drink protein to gain weight. We'll talk about this in detail now.
Some novice athletes do not pay enough attention to the choice of protein, purchasing the first product that catches their eye. This is a very reckless act! After all, each protein mixture performs its own functions. Sports nutrition can promote muscle growth, or it can suppress the growth of muscle fibers. Protein is needed in the following sports:
- ● Powerlifting.
- ● Bodybuilding.
- ● Fitness and other muscle training.
The desired effect is achieved only by combining protein with proper nutrition. So how to drink protein to gain weight? You will find out about this now.
What is the importance of protein for the body?
Protein is a protein supplement to food. It is synthesized from various products (milk, soy, cereals) and purified so that the mixture does not have a bitter taste. Protein is especially important for athletes, as it is the main building block of the body. Under the influence of various processes in the body, protein compounds are broken down, releasing energy.
Modern protein supplements can be divided into 2 groups. The first includes independent amino acids found in fish, meat and dairy products. The second includes interchangeable acids, which are enriched with various cereal crops.
For the normal effect of protein shakes on the body, the correct ratio of mixture and body weight is required. The ideal option is 2 grams of mixture per 1 kilogram of weight.
What types of protein shakes are there?
Depending on the goals, athletes choose from 3 supplement options:
- ● Isolate.
- ● Concentrate.
- ● Hydrolyzate.
Isolate is characterized by deep cleaning, which is why such protein mixtures contain almost 100% protein (the amount of impurities is minimal). This cocktail is well absorbed by the body, so athletes often take it after training to restore energy reserves. The concentrate is not as purified, and the protein content in it varies between 20-50% of the total volume. The hydrolyzate, in turn, is not purified at all, but only fermented. The main advantage of this supplement is its excellent absorption by the body.
Protein for gaining muscle mass: how to use
For effective bodybuilding training using protein, the intake of substances into the body must be correctly distributed over time. The optimal solution is to take the mixture in the morning and evening or after training. Protein powder is diluted with liquid (water, juice, milk). It is forbidden to pour boiling water over the protein, since high temperature the protein coagulates!
In practice, fractional consumption of protein is popular so that the digestive system can fully absorb the incoming amount of the substance. Remember that you should not consume the entire mixture at once, as the effect will be minimal. Protein shakes are a great snack option.
“Fast” proteins
The category of “fast” proteins includes whey and egg whites. The body absorbs them in a short period of time. The raw material for the production of whey protein is whey. This protein is most often used to build muscle mass. In addition, it allows you to quickly get rid of fat deposits. As you already know, the product is available in 3 forms (hydrolyzate, isolate, concentrate).
During the production of hydrolysates, proteins are broken down into amino acids. In this form, the protein mixture is absorbed easily and quickly. Isolate is a purified protein that is absorbed by cells within half an hour after administration. Whey protein concentrate is the most affordable and common form of protein used for muscle growth. The concentrate is purified whey and is absorbed in 2-3 hours.
A whey product with 3 types of purification is most preferable for gaining muscle mass. Whey proteins maximize anabolism - the chemical process of formation of cells and tissues. Protein intake is recommended between workouts up to 5-6 times a day.
Egg protein is made from whole eggs. Egg protein products contain minimal fat (0.5%) and balanced amino acids. The greatest effectiveness of “quick” supplements is observed in the morning and after training. They help reduce the natural inhibition of anabolism due to heavy physical exercise.
Slowly digestible proteins
The category of “slow” proteins includes casein and soy protein. To build muscle fibers, it is better to use “slow” casein protein. It is made from milk. A portion of casein is digested within 6-8 hours, as a result the body is saturated with amino acids. When casein enters the stomach, it transforms into a long-digesting clot. This protein has the property of slowing down the digestion of other proteins.
As you understand, casein sports supplements inhibit the breakdown of muscle fibers. This is an excellent fat burner that significantly reduces appetite. Casein protein is poorly soluble; before taking it, it is diluted with 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 the weak severity of anabolic reactions, soy protein is used in combination with other additives.
It is recommended to take protein supplements 2-4 times a day. This helps fuel the body throughout the day and support repair and fiber formation. A portion of “slow” proteins is definitely needed before bed. At night, when food does not enter the body, anabolic processes slow down. Taking casein reduces the loss of muscle mass during the period of attenuation and activation - the process of destruction of cells and protein chains. “Slow” proteins replenish protein reserves in the body. It is recommended to take during periods of forced fasting.
Why is the desired result missing?
Are you missing the long-awaited effects when taking protein supplements? This may be due to insufficient dosage of the drug. Slow gains in muscle mass have also been associated with low exercise intensity or poor supplementation schedule.
The type of human build also influences the result. With an asthenic structure, muscle mass gains occur at a slow pace. People with this body type need to put in more perseverance compared to those with an athletic body structure.
The reason for the lack of results may be the use of a low-quality product. Don't skimp on protein supplements! But even high quality sports nutrition may not be suitable for a particular person. In this case, a product replacement is necessary.
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 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.
Both men and women can take protein supplements.
Required dosages
Protein requirements depend on individual characteristics person and load intensity.
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. With mild subcutaneous fat the dosage can be increased by 20 - 30 g to achieve the desired relief.
IN 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 large quantity 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.
"Fast" proteins
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.
Complex Supplements
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 most strong growth muscle fibers.
Time before bed is perfect time for the use of a 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.
It has been scientifically proven that protein is an essential protein for the human body, its construction and normal functioning.
Without it, full tissue regeneration and immune protection are impossible; it helps reduce bad cholesterol in the body and performs many other important and useful functions. However, not everyone knows how to use protein as a sports nutrition.
The question is often asked: is it worth taking protein when playing sports? This is not only possible, but absolutely necessary, especially if you need to gain muscle mass, as in bodybuilding, strength sports, etc.
Ordinary people who do not engage in sports have enough protein obtained from food, but it is clearly not enough for muscle growth.
However, a sports diet should include both natural sources of protein and additional ones in the form of sports nutrition.
Natural Sources of Protein
Animal products are the main sources of protein for the human body. These are meat, fish, eggs, cottage cheese and other dairy products. By the way, did you know that raw egg whites are digested much worse than cooked ones (then its digestibility reaches 95-98%)?
Rice, buckwheat, oatmeal, and wheat cereals are another valuable source of protein; it’s not without reason that they say about a weak person: “I ate little porridge.”
A lot of vegetable protein is found in legumes (beans, peas, lentils) and any nuts (cashews, walnuts, almonds, hazelnuts, pine). Of the vegetables and fruits, the richest in protein are cabbage, figs, avocado, and zucchini.
As you can see, there are many food products that provide our body with the proteins it needs, but they are not enough for gaining weight and intensive development of the muscular system during active bodybuilding, fitness, etc. Proteins must be taken correctly, not replacing, but supplementing the diet with them.
Before we talk about how to consume protein, let's look at its types and which ones are best to choose depending on your goals, how much protein you need to take per day and when is the best time to do it to ensure rapid protein absorption.
How to take protein
Various types of protein have long been well studied by science. Its special value lies in the fact that it is a natural product, not a synthesized one.
It is obtained by processing from ordinary milk (the whey remaining after making cottage cheese and cottage cheese). That is, in essence, it is just powdered protein. The raw material for the production of protein is also soybean; it is soy protein of plant origin.
How much protein to take to increase muscle mass depends on the athlete's weight. The optimal daily dosage for an adult is considered to be 1.5 g per 1 kg of weight. Full information information about the dosage, frequency and time of administration is contained on the packaging.
Teenagers are also interested in how old they are and in what dosage they can take proteins. Let's start with the fact that this cannot be done without consulting a sports doctor or nutritionist.
How long a teenager involved in sports can take proteins is decided only by them, and the dosage is calculated depending on the age, weight and height of the child.
Let us remind you that protein, like any product, can cause allergies, and its uncontrolled intake has a negative impact on the kidneys and liver of a teenager.
The best sports nutrition for weight gain
How to consume protein
Typically, a 30 g measuring cup is included with a protein package; this amount of dry powder is diluted in 180-250 milliliters of boiled water or milk at room temperature. If you don't like milk, you can replace it with water, juice or compote.
The optimal time to take protein shakes depends on the type of protein: fast, slow or complex.
Fast protein (isolate) is absorbed by the body as quickly as possible, literally in a few minutes. This is an ideal remedy for the rapid replenishment of amino acids in the muscles.
If the athlete's goal is to gain muscle mass, then it is advisable to drink a protein shake an hour before training and immediately after it. It is also useful to take it in the morning, immediately after waking up.
Slow protein It is absorbed by the body much longer, within 6-8 hours. If it is intended to gain muscle mass and improve muscle definition, then you need to drink it before bed so that the muscles receive the amount of amino acids they need during the night.
Complete protein is a mixture various types protein: casein, whey, egg and soy. It is perfectly digestible and combines everything best qualities each type:
- casein – blocks destructive processes in tissues, has high biological value;
- whey protein is a valuable source of amino acids for building muscle mass;
- egg - has a high biological value;
- soy – helps reduce bad cholesterol levels.
Protein for weight loss
Many girls are interested in the question: is it possible and how can they use protein for weight loss? First of all, girls should understand the mechanism of its effect: when the body begins to receive additional protein (remember: protein is protein in its pure form), its absorption requires additional energy, so the body has to use its fat reserves to obtain it. The protein itself is used to build muscles.
Knowing how to take protein, we must not forget that it will give the desired effect only if you follow a weight loss diet with limited carbohydrates and a reduced caloric intake. Simply put, its calorie content should be no more than 80% of the physiological norm.
In addition, it is necessary to exclude baked goods and all sweets, otherwise the combination of protein with fast carbohydrates will have the opposite effect - new fat deposits will appear. And, of course, losing weight with protein is impossible without fairly intense training in the gym.
How many times a day should you drink a protein shake? The following scheme is considered the most effective (each serving of a protein shake replaces a meal):
- 1st appointment: in the morning, immediately after getting up.
- 2nd reception: 2 hours before the start of training (after an hour you can eat one fruit).
- 3rd reception: an hour after the end of the workout.
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Every athlete who wants to gain muscle mass needs to know how and when to drink protein. The body needs to be provided with the right amount of protein, because it is responsible for the athlete’s endurance and muscle growth. Unfortunately, not everyone knows whether it is possible to drink protein before, after or during training. This article will help you understand all the nuances.
It is difficult to give a definite answer to the question of how much protein you should drink. The daily intake, as well as the intake schedule, directly depend on the athlete’s goals - cutting, muscle building, increasing endurance and strength.
Taking protein in the morning
To understand when professional athletes drink protein to improve their performance, you need to understand the characteristics of the human body. As you know, a person sleeps about 7-8 hours a day. During this period of time, the body does not receive any nutrients, so to ensure the normal functioning of organs and systems, it uses pre-prepared substances. These include: glycogen contained in muscles and liver tissue, as well as amino acids that are formed after the breakdown of muscle tissue.
In the morning, immediately after waking up, the body produces the hormone cortisol at an accelerated pace, which increases catabolism. Therefore, answering the question of when to drink protein, experts say that this should be done immediately after sleep. Taking protein at this time will help stop the process described above, which will have a beneficial effect on the athlete’s body. One of the most beneficial options is whey protein.
What to do during the day?
People often wonder how to drink protein to gain weight and replenish amino acid reserves. The answer is simple: in between meals, you should consume 2 to 4 servings of the product (20 g servings). If an athlete knows in advance that the next meal will be later than usual, then it is best for him to use slow or complex protein.
Only some people are allowed to drink protein during training. This depends on their goals and body characteristics, so only a trainer or doctor can prescribe protein intake during training.
Snack before workout
In addition to between regular meals, you should also remember to drink protein before or after your workout. A couple of hours before the start of training, the athlete needs to take whey protein.
Protein can easily be replaced by BCAAs, i.e., representing a third of all muscle proteins. They are always actively used by athletes to obtain energy for intense muscle work.
BCAAs should not be taken at the same time as drinking protein. If you are using essential amino acids, you should take them just 20 minutes before exercise. It is important to understand that in the absence of a sufficient concentration of amino acids in the blood, the human body will use muscle tissue as a source of energy. Proteins that are easily digestible will be able to maintain the required level of amino acids, and therefore muscle mass will not decrease during training.
Protein after exercise
Knowing exactly how much protein to drink per day, many novice athletes forget to take another portion after training, and it is this intake that plays an important role in muscle growth. When all glycogen reserves are completely depleted, and there is a low concentration of sugar and amino acids in the blood, the body is completely ready to consume and quickly absorb nutrients. In order to quickly replenish the balance of amino acids and carbohydrates, the athlete needs to take a gainer immediately after training. Such protein is absorbed quite well, and sugars are immediately used for glycogen regeneration.
You can often come across the question of how much protein to drink if you have large muscle mass. Doctors and experienced athletes say that the larger the muscles, the more more to a person protein required. Due to a deficiency of this substance, problems with skin, hair and nails may occur. In addition, protein saves muscle groups from drying out, so it is simply impossible to survive without its regular consumption.
The insulin peak, provided by carbohydrates with a sufficiently high glycemic index, allows nutrients to be absorbed normally and also restore lost body reserves. If you set yourself the goal of not only building muscle, but also getting rid of fat deposits, then you need to give up carbohydrates and take only proteins.
Take before bed
Most people believe that eating before going to bed at night is the key to the accumulation of unnecessary fat deposits. This opinion is true regarding the consumption of fats, as well as carbohydrates, but not proteins. Because during sleep the body does not receive food, it draws energy from internal reserves, which is why the process of muscle recovery can be stopped for some time.
A cocktail of slow-acting proteins taken half an hour before bedtime will help prevent nighttime catabolism. This mixture will ensure a normal concentration of amino acids in the blood.
A protein complex that contains micellar casein, whey protein and milk protein is most suitable for these purposes. The cocktail is guaranteed to provide a sufficient amount of nutrients for muscle growth, and will also help improve strength performance.
Weight loss
As the summer season approaches, boys and girls are becoming interested in how to drink protein for weight loss. To effectively lose weight, you need to eat enough protein, which, unfortunately, cannot be done with regular food. Due to an insufficient amount of this substance in the body, catabolic processes in the muscles are activated, which do not allow a person to calmly reach his goal.
During the period of weight loss, people practice frequent meals (about 5-6 times a day). You can make the task a little easier with the help of protein shakes, which replace up to 2-3 meals. They do not contain fats or carbohydrates, so losing a few extra pounds will not be so difficult. In addition, such drinks provide the body with many nutrients for muscle growth, and therefore help increase strength.
When losing weight, one serving of protein should be only half the usual - 15 grams. The cocktail should be drunk a couple of hours before training and the same amount after it.
Slow proteins will help you achieve your main goal. They come together and guarantee the normal concentration of amino acids that the body needs.
Dosage
Thanks to research by physiologists, it has long been clear that for rapid growth of muscle mass, an athlete needs to consume more than one and a half grams (preferably 2-2.5 g) of protein per 24 hours per kilogram of weight. This means that each athlete will have their own dosage. That is, a person weighing 80 kg should consume less protein than an athlete who is approaching 130 kg.
Complex product
Complex proteins are mixtures of various types of protein. This type of protein is considered the best when considered from the point of view of its effect on the body and digestibility. One product combines casein, whey, soy and egg proteins with all their best properties.
Whey protein is made from whey. It is distinguished by fairly high biological activity. It should be consumed immediately after training. The advantage of the whey component over others is its low cost.
It is difficult to process in the body if it is not completely cleansed. Despite this, it is considered one of the most popular today. Its main advantage is the ability to reduce the level of harmful cholesterol in the body.
Casein protein is a milk protein that is good because it has a sufficient biological value. It is absorbed quite slowly, so it is best to take it before bed. Casein protein is difficult to dissolve in liquid and has an unpleasant taste.
Egg whites take about 5 hours to decompose. It is, of course, a little expensive, but it has the maximum biological value.
In the process of gaining muscle mass, complex protein should be taken a couple of hours before training, before bed, and also between meals.
When and how to drink casein proteins?
Casein products are more likely to cause problems than other components of complex proteins and should be considered separately. They take several times longer to break down compared to whey proteins. Casein is often used by people who want to get rid of extra pounds or build muscle, as well as provide muscles with the necessary amino acids.
When burning fat cells, casein is actively used due to its ability to give a feeling of fullness and block hunger. This product contains absolutely no carbohydrates, and the amount of fat is minimal.
During muscle growth, casein supplies the fibers with amino acids for several hours. After training, the muscles actively use the received elements for the purpose of recovery.
If the main goal is to increase muscle mass, then casein should be taken between meals. This is especially true in cases where you can’t make a snack. A serving of casein perfectly replaces a serving of your usual food without harming the body.
In the case of fat burning, the product helps satisfy hunger without destroying muscles. You need to drink it 2-4 times a day, and one serving should equal 25-35 grams. This can be done either before bedtime or in between main meals.
Where is protein found?
A large amount of protein is present in food products of animal origin (meat, fish, eggs, cheese, cottage cheese and other dairy products). In addition, there is a lot of protein in cereals (oats, buckwheat, rice, oatmeal, and so on).
One of the richest protein sources is nuts (pine, cashew or almond). These products are very beneficial for the human body, so they should be consumed not only by athletes leading an active lifestyle, but also by other people. Legumes (lentils, beans, peas) are also a good source of protein.
When to take protein?
The most favorable time for the absorption of protein is considered to be the morning, i.e., the time immediately after sleep. If you take it after 8 pm, you are less likely to get much benefit. According to scientists' hypothesis, the level of amino acids in the body and the digestibility of protein are controlled by two main hormones: growth hormone and thyroid hormone. The surge in their secretion occurs during REM sleep.
From this it follows that it is best to consume protein of any kind in the morning, within an hour after training, and also immediately after noon, when the “protein window” is activated.
Protein plays a crucial role in an athlete’s diet for gaining muscle mass and increasing strength. The training body's need for protein varies throughout the day and depends on the time of day, daily routine and type of training load. The volumes and schedule of intake also depend on the training goals, for example, large-scale mass gain, cutting for relief or increasing strength. Let's look at the main intervals and times during the day when you should take it.
Protein intake schedule for gaining muscle mass
Taking protein after waking up
The average sleep duration ranges between 7 and 8 hours per night. During this time, the body does not receive food, which means that to maintain vital functions, the substances stored for this case are used up: glycogen contained in the muscles and liver, as well as amino acids obtained as a result of the destruction of muscle tissue.
Muscle catabolism is also accelerated by the increased secretion of cortisol, characteristic of the morning. This means that to prevent muscle breakdown, you need to take a dose of fast proteins immediately after sleep. The best option in this case is or.
During the day
In order for muscle mass to grow, it is necessary to replenish amino acid reserves on time. For these purposes, you should eat more often and, in between meals, consume 2-4 servings of protein of 20 g each. If you know in advance that food intake is delayed, use complex or slow protein.
Between meals, consume 2-4 20 g servings of protein.
Snack before workout
Apart from your regular meals, you should take whey protein 2 hours before your workout. This protein can be replaced with a complex of essential amino acids, which represent a third of all muscle proteins and are used as a source of energy during intense muscle work. If you use BCAA, then you need to take it 20 minutes before training.
It is important to understand that if there is not a sufficient concentration of amino acids in the blood, the body will not hesitate to use muscle tissue as an energy source. Easily digestible proteins will maintain the required level of amino acids, which means your muscle mass will not decrease during exercise.
Best Protein Blends
Proteins after training
Eating protein after exercise plays a special role in muscle growth. Glycogen reserves are depleted, there is a low concentration of amino acids and sugar in the blood, which means the body is more ready than ever to receive and absorb nutrients. In order for reserves and amino acids to be replenished as soon as possible, you need to take it immediately after training. Protein is well absorbed, and sugars immediately go to glycogen regeneration.
The insulin peak, which is provided by high carbohydrates, allows nutrients to be absorbed faster and restore lost body reserves. If your goal is to not only build muscle, but also get rid of fat, give up the carbohydrate component - take only proteins.
Many people believe that eating before bed is the key to the accumulation of fat deposits. This is true for fats and carbohydrates, but not for proteins. Again, we’ll make a reservation: this rule applies only to active people. Since you will not be able to eat while you sleep, the body will draw energy from its internal reserves, so muscle recovery may be suspended. To prevent nighttime catabolism and provide essential nutrients for muscle recovery, take a slow-release protein shake 30 minutes before bed. This mixture will provide you with a stable concentration of essential amino acids in the blood throughout your sleep. The most suitable protein complex is a protein complex that includes micellar, milk, whey and other proteins.
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The cocktail provides enough nutrients for muscle growth and helps increase strength.
Taking proteins to create muscle definition
The schedule for taking proteins is the same as in the case of increasing muscle mass.
Optimal hours for protein intake when losing excess weight
In order for weight loss to be effective, you need to take in enough proteins. The fact is that we often get an insufficient amount of proteins from food, this serves as a message for the start of catabolic processes in the muscles, which does not help achieve the main goal.
When losing weight, more frequent meals are most often practiced - 5-6 times a day. Special protein shakes, which allow you to replace 2 or 3 meals, help make this task easier. This protein shake has neither fats nor carbohydrates, so it helps you lose weight. At the same time, the cocktail provides enough nutrients for muscle growth, which means it only helps to increase your strength.
During weight loss, the portion of protein is half the usual - 15 g. The cocktail should be used 2 hours before training and 2 hours after the end of training. Slow proteins in combination will help you achieve your main goal. This mixture will give you the necessary stable concentration of amino acids in the blood throughout the entire workout.