A protein is a protein. Otherwise, organic matter, which consists of amino acids. Protein is responsible for building and restoring human muscles. But for this, it is not enough to consume proteins alone. The diet should also include carbohydrates and fats.
Kinds of Protein
Muscle proteins (proteins) are necessary for athletes and everyone who is trying to build muscle. Also used to restore them. Protein has many varieties, and they all have different effects. The most common proteins that are used to build muscle:
- Whey protein. It breaks down very quickly in the body and leads to a set of muscle mass. Most often used by athletes. Whey protein is most active for two hours. But it is necessary to use it on an empty stomach, it is best in the mornings or immediately after training, it is also possible during the day, in between meals.
- Egg white. It contains all the necessary amino acids that contribute to the increase or restoration of muscle mass.
- Casein muscle proteins. Best if taken at night. This type of protein breaks down very slowly and nourishes the muscles for a period of six to eight hours.
What is the difference in protein?
Defective proteins lack amino acids that cannot be replaced. Therefore, to gain muscle mass, it is necessary to supplement defective proteins with other products. Proteins do not bring the desired effect if the physical activity is incorrectly calculated, and also when the diet is not followed.
How much protein do you need to build muscle?
How much protein is needed to gain muscle mass? Protein intake should be correctly calculated. The daily norm is 2-2.5 g / 1 kg. It is taken into account that the body can absorb from 30 to 35 g of protein in one meal. Therefore, the diet should be divided during the day into 5 or 6 meals.
It should be remembered that in the morning the body requires a lot of energy. It usually appears during breakfast, in which carbohydrates should be present. But after that, their number should be significantly reduced and replaced by proteins. Their share should increase. As a result, at bedtime, the body should receive only low-fat foods that contain protein.
What foods contain proteins?
There are a number of foods that contain proteins:
- Muscle proteins are found in beef. 200 g of meat contains vitamin “B 12 ”, fatty acids, omega and zinc. As well as 40 g of protein. Beef is a natural source of creatine, which increases muscle stamina and strength.
- Chicken breast is in the diet of all bodybuilders. 100 g of meat contains 20 g of protein and only 1 g of fat. At the same time, there are many recipes on how to prepare it so that the breast does not bother.
- Boiled chicken eggs also contain muscle protein. But you need to remember that there is a lot of cholesterol in the yolks. Minus this, in one egg is 6 g of protein.
- Cottage cheese contains a lot of casein. But this kind of protein is absorbed for a long time. Therefore, cottage cheese is best consumed in the evening.
- Tuna. 100 g of fish contains 15 g of protein and additional fatty amino acids.
- Turkey. 100 g of meat contains 20 g of protein, as well as calcium, magnesium and many other important components and vitamins.
- Milk also contains muscle mass gain protein. Moreover, the product is considered the best due to its availability. But milk contains a lot of lactose, which can cause allergies. Therefore, the product is not suitable for everyone. 200 g of milk contains 10 g of protein.
- Beans It is close in composition to meat. 100 g of beans contains 20 g of protein. But also 56 g of carbohydrates and 300 kcal. And this should also be taken into account when gaining muscle mass.
- Soya is considered the best plant-based product containing protein. 100 g contains 35 g of protein.
Protein is also found in marine fish, squid, beans and nuts.
Proper Protein Nutrition
To gain muscle mass, protein is required. But carbohydrates and fats should also be present in the diet. Protein nutrition does not mean giving up the rest of the food. Muscle proteins should be at least 70 percent of the daily intake in the diet. But with training that helps build muscle, the protein norm needs to be increased even more. At the same time, carbohydrates and fats cannot exceed their daily intake.
For stable operation of the body, you need to drink at least 2.5 liters of water daily. If it is inconvenient to take food with you to the gym, special drinks containing protein are sold. The classic composition of muscle protein found in a cocktail for athletes:
- 350 g of milk;
- 100 g of cottage cheese (low fat);
- protein from 4 chicken eggs;
- banana;
- 1 tsp olive oil;
- 2 tsp honey.
Such a cocktail should be drunk 2 hours before the start of training and half an hour after its completion. Also, the protein must be present in the dinner, which cannot be skipped.
Protein Supplements for Athletes
In addition to food, muscle proteins are found in special nutritional supplements. They have a lot of protein. Very convenient in application and from the point of view of individual calculation of the required amount of protein. Nutritional protein supplements vary in effectiveness, characteristics and composition. Below is one of the classic cocktails.
Whey Protein
Whey protein (otherwise, fast) is very good for gaining muscle mass . This is a liquid byproduct. It is produced during the coagulation of milk. About 20 percent of whey protein is in the starting product. It contains the nine most important and essential amino acids. Whey protein is easily soluble in liquids and is the basis of many dairy products.
There are three types of whey protein. Isolate is the cleanest chemical product and contains 95 percent protein. It is even better absorbed in another form of protein - the hydrolyzate. As a result, amino acids enter the muscles very quickly. At the same time, energy is well saved.
The hydrolyzate has the best effect if taken after training, when the body needs to replenish nutrients. Casein contains 80 percent milk protein. This type of protein is absorbed very slowly. But on the other hand, for a long time, the amino acids necessary for their structure or recovery are constantly entering the muscles.
Protein products should be included in the diet of any person. But you cannot constantly eat them, so that this does not harm the body and does not cause irreversible processes. Eating protein foods to achieve the desired result, that is, building muscle, is not recommended for more than 30 days. After this time, it is important to move away from such a system correctly and slowly introduce previously banned foods into the daily diet.