Today, there are a lot of positive and negative reviews about sports nutrition, about proteins in particular. All purely individual opinions on the effectiveness of certain types of supplements largely depend on the correct dosage, training program, type of protein, and so on.
Dosage
To understand how to properly take the protein, first you need to figure out its dosage. In general, there are universal portions that must be observed when taking a protein shake. They can also be changed and adjusted depending on various factors. The answer to the question of how much protein to take per day will help to find the term "nitrogen balance", which characterizes the ratio of incoming and outgoing amino acids in the body. With a positive indicator, it is believed that the muscles are supplied with the right amount of protein and there is no shortage as such. But the nitrogen balance has its upper limits, above which it is not able to rise. Its optimal value is achieved by a dosage of proteins in the amount of 1.8-2 grams per kilogram of weight. Exceeding this portion simply does not make sense - the body will not receive a special increase in muscle mass, but the load on the intestine will increase significantly. The universal dose is 30 grams.
Varieties of Proteins
An additional answer to the question of how to properly take proteins will be given by studying their species diversity. In total there are 3 main varieties: fast, slow and complex.
The first are absorbed in the shortest possible time, for which they give the body a huge amount of building material. This includes whey and egg proteins. It is best to take them after each workout and in the morning. How to take proteins with a fast digestion process? On average, you need to do this 4-6 times a day. Among other things, 50% of these proteins should come in the form of natural food.
Slow proteins are represented by casein, which is obtained from milk. It must be taken before bedtime and during long periods between servings of natural foods. Losing weight can be replaced by dinner or lunch.
The third type consists of fast and slow at the same time - combined. They can be taken at any time of the day or night: even two hours before training or before bedtime. They can replace whole meals of natural food. How much protein to take and how much? A universal dosage of 30 grams is recommended. Combined proteins can be taken 3 times a day, if you do not replace them with meals.
Thus, paying attention to the type of product and its dosage, you can answer the question of how to properly take proteins. Before using them, it is strongly recommended that you read the information on the packaging. As a rule, each manufacturing company sets its own dosage. Based on this and the information that you received from this article, you can independently determine the volumes of a particular type of product, control its one-time receptions per day. We hope that the information on how to properly take proteins was useful and interesting for you.