1. Whey protein shake is indispensable after training! 90 minutes after a workout is the time when muscles injured by heavy weights need amino acids to begin the process of recovery and synthesis of their own muscle tissue protein. The faster the amino acids arrive, the faster recovery and growth will begin and the less post-workout muscle pain will be. Therefore, it is so important to take a protein shake half an hour to an hour after the cessation of physical activity. No other protein source can so quickly saturate the muscles with amino acids, because it takes only 30 minutes for the absorption of whey protein.
Greek yogurt pairs well with berries and chopped fruit. It can also be used as a substitute for sour cream. Salads are loaded with vegetables that give us vitamins, minerals, and antioxidants that help protect us from disease. Unfortunately, they often contain several grams of protein, which will eventually lead to hunger after 1 or 2 hours.
For this reason, it is important to add protein to our salad, here are a few examples. Chickpeas are also a good food to add to salads, as they provide 15 grams of protein per 165 grams. Adding protein to your salad is an easy way to increase your daily protein intake. This will help you increase satiety and reduce hunger.
2. Whey protein is taken an hour before training as a source of BCAA amino acids(you can replace this technique with BCAA tablets in pure form). It is necessary to create reserves of these amino acids in order to prevent their deficiency during strength training, because with a lack of BCAAs, the body will partially destroy muscle tissue, take them from its own protein reserves and spend them on energy needs.
Depending on your ingredients, a smoothie can be a great breakfast. Many cocktails contain a large number of fruits, vegetables or fruit juices, this is protein. Protein powder is an easy way to add protein to your meals. There are on the market different types such as whey, soy, egg white and peas.
The most studied has been whey protein, which seems to be the best one to help you feel full. Let's take a look at a simple dairy recipe. milkshake. To further increase the protein content, we give plenty of peanut butter, butter, almonds, flax seeds, or chia seeds.
3. Whey protein is suitable for taking in the morning right after waking up to prevent the destruction of muscle tissue due to the production of the hormone cortisol. In addition, amino acid reserves must be urgently replenished after a long night's sleep. Whey protein is easy to digest, low in calories and high in biological value, almost instantly supplying your body with a full spectrum of essential amino acids. (Instead of whey protein in the morning, complex amino acids can be used)
Diluted whey protein. Mix all ingredients in a blender and blend. Take protein shake for breakfast - good way start the day. Whey protein seems to be the best. In addition to the importance of the total amount that we took during the day, the amount that you enter into each meal is also important.
Studies have shown that this number contributes to fullness and preserves muscle mass better than small quantities. Thus, they spread throughout the day. Only eating protein-rich foods at every meal will help you get required amount to feel full and maintain muscle mass even while dieting.
A single serving of whey protein should be 25-30 g, taking more at a time does not make sense, since the body is not able to absorb excess whey protein. Typically, manufacturers try to keep the protein content in one serving of about 20-25 g, given that the preparation of a cocktail on skimmed milk will add 3 g of protein.
In addition, your food will have fewer calories. Compare, for example, these two fillets. Steak: 19 grams of protein and 247 calories per 100 grams. Choose lean and slightly. Increasing portions is an easy way to increase your protein intake. The fruits are rich in antioxidants, nutrients and fiber. However, it is a protein.
Peanut butter is a delicious protein-rich protein that has a creamy texture that fills fruits like apples and pears nicely. In addition, studies have shown that peanut butter helps reduce appetite, lowers blood sugar, and improves heart health.
Whey protein for fat burning and weight loss
The process of getting rid of excess fat implies regular aerobic and power training, as well as reducing the number of calories consumed, which can lead to protein deficiency and, as a result, to a negative impact on the health and beauty of the body, hair and skin. Therefore, it is necessary to calculate your need for protein in the amount 1.5-2 g for every kg of body weight and monitor its daily compliance. At the same time, whey protein should account for half daily allowance squirrel because research shows that Whey Protein lets throw off excess weight faster than, for example, eating meat as a dietary source of protein.
Adding peanut butter - great way increase your protein intake. Thus, you can reduce your appetite, improve your heart health, and lower your blood sugar levels. meat consumption lean beef- a good way to increase the amount of protein in the diet.
It is important to choose healthy. Small meat contains sugars, preservatives, and ingredients that may be questionable. They are usually made from low quality meat. It is important to choose dry meat that comes from grass-fed animals, thus it is a high quality meat and contains more quantity omega fats.
For effective burning of adipose tissue, whey protein must be taken fractionally according to 10-15 g per dose. Whey protein is low calorie, appetite suppressant and requires additional energy to digest, forcing the body to burn fat stores.
We wish you success!
Proteins are the most popular type sports nutrition. Among all types of proteins, the undisputed leader is whey protein. This type of protein is part of almost all complex proteins and gainers. In this article, we will tell you how to take whey protein.
Ricotta is another tasty food which is also very rich in proteins. 100 g contains 8 g of protein with 146 kcal calories. Ricotta is delicious on its own, but can also be paired with nuts or ground seeds, cinnamon, and stevia. A cup soybeans contains 17 grams of protein and about 180 calories.
Studies in mice have shown that it helps reduce blood sugar levels and weight loss. Soybeans can be bought fresh or frozen. great snack. You can also add them to your recipes. Edamame is good source vegetable protein and may have several health benefits.
In order to understand how to properly take whey protein for you, you first need to find out: for what purpose are you going to take whey protein. Usually a person takes whey protein for two purposes: either a person uses whey protein to gain weight. muscle mass, or whey protein is used for drying / weight loss.
Canned fish is another great way to increase your protein intake. They do not need to be refrigerated, which makes them very convenient to carry anywhere. They can be taken as an aperitif or a meal. Fatty fish such as salmon, sardines, herring, and mackerel are excellent sources of omega-3s. fatty acids, which help us fight inflammation and improve heart health.
You can take these preserves with healthy mayonnaise, salads, or eat them straight out of the jar. Canned fish is a good source of omega-3 fatty acids, which also provide us with high quality proteins. Judging by the amount of talk in gyms, fitness and wellness facilities, it seems that protein and fitness are somehow in step. Proteins can help reduce extra pounds and promote muscle recovery and development after exercise.
In this article, we will first look at how to take whey protein for muscle gain, and then how to take it for weight loss.
How to take whey protein for muscle gain?
The main points on how to properly take whey protein will be similar to taking other types of proteins.
Proteins - introductory notes
But what exactly are proteins and - compared to supplements protein powder- what are the best proteins? Protein comes from the Greek protos, which means "first element". Not coincidentally: in fact, proteins are essential elements for the good functioning of all living cells and therefore for the same life.
From a structural point of view, proteins are formed by chains of amino acids, which, in turn, can be: essential amino acids, semi-basic amino acids or essential amino acids. The essential amino acids are those that the human body cannot synthesize on its own in sufficient quantities, but that it must take in the diet. These are isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.
Conditionally, all questions can be divided into:
Let's take a look at each aspect of whey protein intake one by one.
How to prepare whey protein?
Making a whey protein shake is pretty easy. The easiest way: pour a serving of protein (1 scoop) into the shaker, pour in enough liquid (based on your own taste preferences: someone likes the sweet taste, and someone does not), usually 200-300 ml is enough, close the shaker. After that, shake the shaker until you get homogeneous mass. Also, you can add to the cocktail various additives: for example, you can add a banana or berries. It all depends on your preferences. Instead of a shaker, you can use a mixer or blender. It is highly discouraged to try to stir whey protein with a spoon: drinking such a protein will be unpleasant due to lumps, and the body will have to absorb not a liquid, but a dry powder.
Semi-family amino acids are those that can only be synthesized by the body in the presence of essential amino acids. Among them we find arginine and histidine. Ten are essential amino acids that can be synthesized in the body from other substances. These are: alanine, asparagine, aspartic acid, cysteine, glutamine, glutamic acid, glycine, proline, serine and tyrosine.
Proteins are present in meat, dairy products, dried fruits, soybeans, to name a few. Animal and vegetable diets provide sufficient protein in the developed world: Vegans and vegetarians may have difficulty achieving adequate protein intake.
How much whey protein to take at one time and per day in general?
Now about how and how much to take whey protein. Usually, a single serving of protein is 1 scoop, which comes with the protein itself. Usually it is about 30 grams. This is a one-time serving of protein. If you don't have a scoop, use the alternative - 3 teaspoons. It is not very correct to take more whey protein at a time: it is believed that the body can only absorb up to 30 grams of protein at a time.
Where protein intake is insufficient or inappropriate, protein supplements can be used. They are easy to prepare, safe and convenient in size. Powdered protein intake is very common among athletes and people who follow a low-calorie diet.
Additives for protein powder, in general
To clarify: Avoid unpleasant misunderstandings or confusion during the purchase - which, when it comes to protein powder supplements, is not the same thing. Therefore, before analyzing the advantages and disadvantages of protein powder supplements, it is important to know how isolated proteins, concentrated, incomplete and incomplete proteins are composed.
How many times to take whey protein per day? Let's count: once - in the morning, the second time - before training, the third - after training. Those. minimal amount- Whey protein should be taken 3 times a day. You can take it 5 times: the other two times - in between meals. On days when there is no training, it will be correct to take protein in the same amount at regular intervals: this way you will feed your body evenly.
Proteins - various types
The first division of proteins is based on their purity. The second second classification of proteins is based on their amino acid content. Proteins that contain all the essential amino acids are defined as complete; Proteins that contain some, but not all, of the essential amino acids are defined as incomplete. Let's take a look at the most common powdered protein supplements on the market, highlighting their advantages and disadvantages, and how they can be best used.
Whey is a by-product of the process of turning milk into cheese and is a complete protein. Whey proteins have been shown to benefit muscle growth and fat loss, but also beneficial effect on the cardiovascular system and metabolism. They are quickly absorbed by the body, making them ideal for post-workout recovery. There are a range of concentrated whey protein products on the market, ranging from 100% natural, sweetened and flavored biological proteins.
When is the right time to take whey protein?
Take protein the right way:
In the morning. Take serum in the morning to stop the action of cortisol. This will help protect your muscles from destruction. In addition, during sleep, the body has depleted its reserves of amino acids: it will be very good to replenish the supply with a serving of whey protein in the morning.
Egg white proteins and whole egg white
This is done in order to avoid allergic phenomena and, above all, to avoid taking chemicals that have nothing to do with whey. There are White Protein Supplements on the Market egg white and whole egg protein supplements. whole egg products are considered a particularly rich and high-quality product: in addition to protein, they are also rich in vitamins and minerals, which can contribute to a healthy diet.
On the other hand, it should be noted that children and young people are common for egg allergies, which are similar to milk, and this is a fact that needs to be taken into account. Casein is extracted from milk by ultrafiltration without the use of chemicals. Protein based casein supplement is another protein supplement that comes from cows.
Before workout. Taking whey protein before training is essential to build up an amino acid pool (to avoid amino acid deficiency during training, and taking whey protein before training will allow you to train more intensely).
After workout. It will be correct to take whey protein half an hour after training. Your body will already partially recover from stress and will gladly take a serving of whey protein (which is easily and quickly absorbed). Taking a whey protein post-workout will allow you to close the protein-carbohydrate window and avoid muscle breakdown due to a lack of amino acids that will be required to start the recovery process.
As a by-product of milk, casein can cause allergic reactions in people who are predisposed. Casein protein proteins have similar benefits to whey proteins but with a different release process: casein is digested more slowly and therefore is ideal option to take protein before bed.
This supplement is not ideal for post-workout because it is absorbed very slowly while the body needs protein that is immediately available for muscle recovery. Therefore, as a rule, whey protein supplements or a combination of both are taken after training.
How to take whey protein for weight loss?
How to take whey protein for weight loss is a separate issue. During weight loss, whey protein is used as an ideal source of protein: it is easily and quickly absorbed, and also has a low calorie content.
During the diet, your body is under stress, and to maintain muscle mass, you should consume 1.5 grams of protein per 1 kilogram of body. This will allow you to avoid the loss (“burning”) of muscle tissue during weight loss as much as possible.
Casein supplements are usually more expensive than whey and often contain artificial ingredients to make them more appealing. Soybeans are one of the few plant protein sources that contain all of the essential amino acids. Soy protein is obtained from its semi-dry and drying - brought to soybean meal.
According to some, soy protein may help improve immune function and bone health, and may also help prevent cardiovascular disease and reduce the risk of certain cancers. We have not found sufficient scientific evidence to support these hypotheses.
For weight loss, you need to take whey protein in small portions (0.5 scoops), at regular intervals. As a liquid for making a whey protein shake, it is best to use water or skim (or non-fat) milk so that you do not get extra calories from fat.
Don't forget about training. For weight loss, in addition to whey protein, you need cardio and strength training.
There is no point in taking whey protein for weight loss if you are not on a diet. You need to consume fewer calories than you expend.
