Many novice athletes who quickly want to gain weight are interested in how to take protein correctly , is it harmful to the body and which is better to choose if the price matches the quality? There are really a lot of questions.
Let's start with the most important thing, what is protein. Protein is a protein. Proteins are complex chemical compounds that make up the skin, hair, nails, muscles, ligaments of a person, etc. If you want to increase muscle mass, develop endurance and strength, then with intensive training you just need to use 2 g of protein per 1 kg of your weight per day or even a little more. The question of how to properly take protein excites every athlete.
It is necessary to add milk, eggs, cottage cheese, fish, chicken, buckwheat to the diet. All are protein rich foods. But very often it happens that athletes do not have the opportunity to eat the right amount of food, so with heavy training, in order to develop muscle mass, you can use sports supplements as an addition to the main diet.
Protein supplements will help muscles recover faster and better, and also provide them with the necessary building material for intensive muscle growth. In addition, dietary supplements can help experienced athletes work on relief. Those who already have large muscle mass and want to get relief muscles are forced to resort to a special diet. It is called "drying the body." This is necessary in order to reduce the amount of subcutaneous fat, while fats from the diet must be eliminated completely, carbohydrates are greatly reduced, but you need to eat a large amount of proteins to maintain your existing muscle mass. Very often, young athletes do not know what the protein is, and begin to consume everything in a row. At the same time, if they are not able to eat a large amount of proteins from natural foods, then they can also resort to the help of sports supplements. Many people are wondering how to take protein correctly, I will talk about this a little later.
Protein supplements are made mainly from milk. Whey proteins, casein are all different types of milk proteins. In the manufacture of sports nutrition, using special methods, pure protein is extracted from milk and all other unnecessary components are separated. Egg whites are also sometimes used - these are very good and complete additives, but at the same time their cost is much higher than additives made on the basis of milk. Cheap sports supplements typically use soy protein and chemical “trash,” such as preservatives, dyes, sweeteners, and flavorings.
In order to choose the right sports supplement, you must firstly pay attention to the composition. The best additives are those that consist of milk and egg proteins, but since the latter are quite expensive, it is better to choose the former. Secondly, soy proteins should not be present in sports nutrition. Thirdly, sports nutrition is best chosen by well-known American or European brands. Fourthly, it is very important to pay attention to the percentage of protein in the mixture, the higher this percentage, the better.
How to take protein? This question is of interest to almost all novice athletes. It is necessary to take portions of about 30-60 grams, depending on the body weight of a particular person. Use sports supplements as an additional supplement 1-2 times a day, between meals or at night.
Protein intake is not an obligatory measure at all, but only an auxiliary tool that will help you work on creating the necessary relief body. The most important thing is to consult a doctor before using them.