How to drink protein correctly

Many of you probably have heard that there are several types of protein. However, not everyone is aware of the differences between them, but for athletes such information should be a priority. How to drink protein? When? How many? Answers to these questions are looking for in our article.

How to drink protein correctly

Whey Protein

This is one of the best types of protein that is found in many supplements that are sold in sports shops. Those athletes who do not eat the recommended rate of protein per day, can safely buy their own colorful cans from manufacturers. It is worth noting that the protein is quite expensive, since 1 kg of times it is necessary to give 1,200-1,500 rubles. This type of protein has a very high rate of assimilation by the body, and therefore an ideal time of reception will be the first 15-30 minutes after the morning exercise and when the body needs to eliminate food protein catabolism muscle fiber. At night it is best not to drink. Why? This will be discussed later.

How to drink whey protein? Take a shaker, pour to 250-300 ml of water or milk (if you're on the "drying", you need to drink water only). Thereafter, it is necessary to pour into 1 volumetric spoon protein (usually a 30-35 gram), then shaken and drink. Remember, too, that today produce products with a wide range of flavors (chocolate, vanilla, banana, strawberry, etc.), and therefore drinking protein shakes is not only useful but also delicious.

How to drink protein correctly

Casein Protein

If you are looking for a protein that will work for a long time, feeding your muscles, the casein - exactly what you need. This type of protein is released in the body for 5-7 hours, which is why it is perfect for a night reception in order to support the anabolic reactions in your body. Another positive element of this type of protein is that it is sufficiently high content of glutamine, which helps boost the immune system and speeds recovery.

How to drink protein correctly

How to drink protein casein sample? As we have said, preferred the reception - this is the night. It is advisable to make a cocktail for 5-10 minutes before bedtime. As in the whey protein, the desired portion of the casein - is 30-35 grams, diluted in water or juice. Regarding the latter, it is desirable to exclude during a "drying". Before or after training intake of casein will be ineffective in the long-term strength of comprehensibility. Finally, you can take it to dinner, to provide the body with nutrients for the day.

Whey Isolate

Isolates are among the most species of fast utilizable protein. In this connection, they set the price high enough that many people available (up to 2000 rubles per 900 grams). However the isolate is extremely effective after a workout, when the body is in great need of closing the so-called protein windows. This protein is also ideally suited for those people who followed a diet low carbohydrate, since its carbohydrate content is extremely low (5-10%). It is also easier to digest digestive system, which is why you rarely will there be any ailment (if at all). How to drink a protein of this type? His appointment coincides with the conventional serum: after training and in the morning, which will ensure the maximum recovery and growth.

Soy Protein

He does not have enough high popularity among bodybuilders, although it is quite a good source of protein for people looking for an alternative to meat products. Today many branded manufacturers produce soy protein with plenty of nutrients for maximum satisfaction of customer needs. In the first place it is saturated with glutamine (to help with the restoration of muscle), arginine (promotes dilation of blood vessels, so that all food consumed by you, quickly gets to the muscles) and BCAA's (prevents catabolic effect). In addition, soy protein maintains a healthy cholesterol profile, which is achieved by the isoflavones contained in the product. Finally, this type of protein speeds up the metabolism, which helps in fat loss. This type of protein can be used both before and after training, and at any other time during the day, if necessary. He is not fit for use at night. Soy protein has a huge number of advantages. But why did he not popular among bodybuilders and other athletes? It's very simple: it has a very low biological value compared to whey protein, plus to this, he is often poorly absorbed by the body of some athletes. With casein it makes no sense to compare, because of a very different function (slow feeding of the body). How to drink protein is soy? If you do decide to buy it, then you can drink it for 1-2 hours before exercise because the average release. After also possible, but the effect will be low.

How to drink protein correctly

Egg Protein

Strictly speaking, this is one of the best types of protein available on the market today. Why? Firstly, it has a balanced amino acid composition. Second, the minimum fat content, which is very important for any bodybuilder. Finally, a cocktail is much easier than to eat 6-7 eggs, even throwing out of the yolk. But why so few companies releasing it? The answer is simple - the price. 900 grams of high-quality product will have to pay 2100-2500 rubles, which will agree, very expensive. However, for those people who are not low on money, egg protein - this is a godsend. How best to drink a protein of this type? It can be used before or after exercise, diluting measuring spoon product in water, juice or milk. At night, it is better not to use.

How to drink protein correctly

Loose protein

Those people who have financial difficulties and can not afford brand-name protein, it is possible to buy sold by weight, which is worth several times more cheaply. What's the Difference? First, the defective amino acid composition. Secondly, the absence of any flavor additives that would make it enjoyable. Third, a rather high content of fat (about 10 g per 100 g of product). Of course, weighed protein (whey protein concentrate) will not give you such results as the product of sportmagazina, however, keep in shape and to fuel the muscles, he still succeed. As for the price, it ranges from 350 to 500 rubles per kilogram. How to drink protein, bought in bulk? In principle, the rules are the same as for the other species. Nevertheless, better to buy, for example, cocoa powder, in order to improve the taste of a little of the product, stirring it right into the shaker (1 measuring spoon of protein and 2 tea spoons of cocoa).

protein Admission to the "drying"

If you decide to try a low-carb diet, you need to know a few basic rules:

  1. Reduce the amount of carbohydrates. A quick completely removed from the diet.
  2. Replace carbohydrates lots of protein (meat, fish, dairy products, protein shakes). How to drink protein to lose weight? To reduce weight you need to eat per day 1g of carbohydrates per 1 kg of body weight, and 2-2, 5 g protein per 1 kg of body weight. Count any known method the amount of use of your nutrients. Most likely, the protein will be a deficit. In one scoop (30 g), there are about 24 g of protein. First, drink 1 drink immediately after awakening. Second, take another after strength training. Third, drink it before going to bed. As a result, you receive up to 3 should get about 70-75 grams of pure protein, which will greatly facilitate compliance with your diet during weight loss. Well, how should you drink a protein on the "drying", you think, understand.
  3. One time in 5-6 days, increase carbohydrate intake (necessarily slow) to a normal level in order to deal with the slowing of metabolism.
How to drink protein correctly

Conclusion

So, as you understand, there are many different protein options available on the market today. We think by reading this article, you yourself decide for yourself what kind of protein is better. Of course, without adherence, proper nutrition and regular exercise, protein can not help you. However, with careful implementation of all the recommendations of protein shakes will allow you to maintain a proper diet. How to drink protein of a sample, we have described above. Good luck in training!