At all times, people have been watching the beauty of their bodies. Pumped up muscles can attract attention, help stand out from the crowd. And not only these reasons give an impetus to go to the gym or fitness center. As a popular saying goes, a healthy mind is in a healthy body. Who wants to be sick? Also, a beautiful and pumped up body helps to attract the attention of the opposite sex, which, of course, is an incentive, often even paramount. Yes, you can go to squeeze the bar without adding anything else. However, sports nutrition is the basis for increasing muscle mass.
Is it harmful?
As you know, bodybuilding is a sport where pumped-up athletes compete (who has more muscle mass or a prettier body). There are various nominations: from competitions in beauty of a figure and up to competitions of giants with just a huge mass of muscles. There is an opinion that they all eat a bunch of pills and take useless, but effective drugs. However, not all athletes resort to such a dangerous method of weight gain and muscle building. In addition to daily training, they eat right. You may notice that their method is effective. But how to eat in order to at least slightly pump up the body and lose those extra pounds? The answer is simple - protein for muscle growth. Reviews on drugs, united by the common name "proteins", are almost always positive. But the public often thinks differently. So what is protein for muscle growth? What is the harm and benefit of consuming this product? And how to pump up the body and look beautiful with the help of such means? All this will be dealt with further.
Dispel myths
First you need to understand what protein is. Many people think that this is an extremely dangerous supplement, after which the person becomes very pumped up. But this is far from the case, only an effort of will and free time can guarantee a good result. These athletes spend whole days in sports halls, combining this with proper nutrition. As you know, muscle growth requires protein, or protein. Such drugs are by no means harmful.
note
However, you need to know the measure: if you consume a large number of supplements, then health problems are inevitable. But it can be said absolutely about any product. Knowing your measure is a priority after starting taking supplements. Thus, it can be argued that it all depends on the dosage, on how much protein is in the body for muscle growth. The harm and benefits (reviews will help to understand) of these funds, therefore, depend on their dose and type.
Types of Proteins
Oddly enough, the protein is divided into species. It is known that in nature there is a protein of various species, which, in turn, are either animal or vegetable. Has its own and protein. It is necessary to alternate its various types to achieve a better result. Thus, the following types exist:
- Whey
- Soya.
- Egg.
- Casein.
- Beef.
Whey
The most commonly used protein is considered to be whey, milk type of protein. It is divided into isolate, hydrolyzate, concentrate and combined type. For those who have long been in bodybuilding, there are programs for alternating different types. However, the beginner does not yet have sufficient experience and muscle mass, so he should take serum. Those substances that make up their composition are very quickly and well absorbed by the body. They also have an amino acid composition, which is called complete. Reception takes place immediately before training, in half an hour. It is this period that professional trainers advise to use. After acceptance, after 30 minutes, the action will be maximum. After training for recovery, it is also advised to consume serum after about 15-30 minutes. This is done so that the processes in the body end faster.
Casein
This type of protein is also considered milky. Only professional bodybuilders use this type of protein. The main difference between the proteins that make up casein supplements is that their absorption takes much longer, namely up to 6 hours. To explain this, you need to plunge into the wilds of biology. But the main question: why then is it needed? Indeed, this drawback of this type of protein does not allow you to use it immediately before training. What is the point? It is true professionals who use these proteins for muscle growth. Their reviews are positive. The fact is that day and night processes occur in the body that require protein breakdown. Where does the body take it? In the muscles, which is extremely bad for a bodybuilder. If during the day the protein in the body is replenished during the consumption of food, then at night - no. Therefore, athletes before bedtime consume casein protein, which gives the body proteins all night.
Other species
From the description of the above types of protein it is easy to understand: they are all that is needed to fully increase muscle mass. But why then the rest? What to do with egg, beef and soy types? They are not so important for the body and are used only for a change, as well as for obtaining a complete amino acid composition. You also need to consider that each person has their own characteristics of the body, and some may be allergic to the previous two types. There is also the possibility of poor digestibility. Other types of protein can become an alternative, that is, a replacement.
There is no exact opinion about the soybean type, many believe that it is absolutely inactive. However, others, on the contrary, argue that it is very necessary. In general, we can conclude that a beginner should start with whey protein, then add casein. Other types of protein can be added as desired or as directed by a specialist.
For girls
Protein for girls for muscle growth, which one to choose, will it be different from male? Although the female and male bodies are different in structure, their muscles grow in the same system. The principle of pumping muscle mass is simple: load, microtrauma, healing. However, given this system, it cannot be argued that women need the same amount and the same proteins that men need. It's all about the various hormones that are contained in the body. It is from them that the set of muscle mass depends quite strongly. But which protein is better for women? As already mentioned, several main types of proteins are distinguished. Consequently, a separate type of protein cannot exist for women because of their limitations. But the volume and system of consumption will differ from the male norm.
goal
Need to share goals. For men who came to the gym, the main thing is a set of muscle mass. For women, it is often important to tighten the body and burn extra pounds. Of course, and this applies to bodybuilding, in some categories, girls act in the same way as men - maximum muscle growth. However, most women are of the opinion that it is necessary to go to the gym for a slim body. One of the main goals is elastic buttock muscles. But what proteins are needed for girls to grow muscle on the priest and legs?
What protein
Many use proteins for muscle growth. Reviews of such drugs indicate their effectiveness, knowledgeable people will always tell you which is better to choose. Proteins, as you know, can not accumulate in large quantities in the body, such as fats. Therefore, it is necessary to use proteins. For those who set themselves the goal of having a beautiful lean body, casein and whey protein, which contain a small amount of carbohydrates, are the best suited. But, of course, you just need to go to the gym. Otherwise, the proteins will not help, they will simply be eliminated from the body. If you do not periodically engage, then the body will not swing, but only get fat. There is no means, at least not safe, that would be able to increase muscle without the aid of exercise. For those who dream of big biceps, protein intake is better suited as for men (described in more detail earlier).
What should not be done
On the shelves of stores various proteins for girls for muscle growth are presented. Which to choose? If a woman is on a diet and sometimes goes to the gym, then small doses of protein will be sufficient. But you can not use a gainer. This is a special sports nutrition that is used exclusively by those who are actively gaining muscle mass, that is, bodybuilders. The tool makes up for the substances that were used during training. If you often do not go to the gym and do not engage there with particular activity, then when taking a gainer, you can gain extra weight, which is just not necessary. By the way, abandoning this drug is not very easy, it has a good taste. Reviews of proteins for muscle growth confirm all of the above. They are effective and at the same time quite harmless. You can also use proteins for girls (for muscle growth) at home.
For those who swing
For those women who are gaining muscle mass, a gainer will be very welcome. Then you need to adhere to such a diet: in the morning - gainer, in the afternoon - whey, in the evening, before bedtime - casein. Protein intake is essentially the same as that of men. If the latter do not need to use any means, then girls need it. It's all about testosterone - the hormone responsible for muscle growth, in women it is very small. Many people use proteins at home for muscle growth for women. At home, it is not difficult to make a protein-rich cocktail.
Should I take these funds?
But there are some nuances. As you know, muscles have a much greater mass than fat. Consequently, when pumping the body and weight will increase. And many do not need this. It is also worth considering that you can not gain muscle mass in only one area of the body. There are no such exercises in which only one muscle is involved. If you start to go to the gym and eat sports, then inevitably the muscles will grow throughout the body. Then the fat will go away in those places where it is needed, for example, breasts will decrease. Therefore, when starting training, you need to set a goal - what is worth achieving and what is not needed. And from this, understand whether to use proteins for muscle growth. Reviews of girls are also better to read in advance.
At home
But if you use purchased proteins for muscle growth, the harm and benefits of which are not well understood, there is a chance to make the body worse. Therefore, many athletes make various protein-rich shakes right at home. Various sources describe such proteins for muscle growth (harm and benefit). Testimonials will help you understand what is best to choose.
Proteins are found in many foods. It is animal protein that is needed to gain muscle mass. Of course, you can cook something that is rich in protein, but in addition to this, dishes can also contain large amounts of fat. Therefore, it is better to make special cocktails.
Protein Rich Foods
Keep in mind that protein is different. So, meat, milk, fish, soy, eggs and others possess a large supply of protein. For example, meat is very rich in protein, but it is absorbed for an extremely long time, which is not very convenient. Before training, it is better to use those products in which protein is absorbed quickly. Why? Due to the fact that a lot of energy is spent on processing, and the substances that are released during it cannot be used as a building material for muscles, as they are used up or appear after training. A large number of reviews are written about various products. Proteins for muscle growth are found in almost all types of food.
Cocktail
Unlike meat, protein shakes provide the protein that is quickly absorbed. In particular, you can prepare a protein for girls for muscle growth at home. There are several recipes that will be described later. But there is a main rule for everyone: in order for nutrients to be better absorbed, you need to consume only a cocktail at room temperature. Calorie content is one of the most important components of each recipe. Cocktails are created by grinding and mixing various products, therefore, you need to select those ingredients that have a large amount of protein.
Recipes
There are a huge number of cocktails, the most popular will be given below. Of course, a mixer is needed to make them.
- 1 cup of milk of any fat content, 1 banana, 2 teaspoons of honey, oatmeal, ice cream and yogurt.
- 100 grams of cottage cheese, one tablespoon of bee honey, 1 banana and a tablespoon of oat flakes.
- 2 cups of milk, 2 bananas, half a glass of cream (you can take ice cream) and vanilla sugar (1 packet).
- The easiest option: a glass of milk, a teaspoon of sugar and 1 egg.
Proteins at home for muscle growth for women can be found in familiar foods. But remember: it is better to learn from the mistakes of others than from your own. Feedback is very important. Proteins for muscle growth have already been tested by many people who confirm their effectiveness.
Plant foods in cocktails
In the above recipes from plant foods, only banana and cereal are found. How can this be explained? Proteins at home for muscle growth for women are best obtained not from fruits and vegetables. They contain a minimum of proteins, and therefore can not greatly affect the growth of muscle mass. However, there are some representatives of the plant world who are able to make up even meat and dairy products, for example, the banana already described. You can also highlight cereals that contain protein, they can give the body the substance necessary for pumping the body. But buckwheat, rice, corn and barley deserve special attention. Porridge cooked from these crops is eaten by many bodybuilders. Thus, in nutrition, you need to combine both vegetable protein and animal protein . Bodybuilders use various proteins for muscle growth. Their harm and benefits are different.
Women in bodybuilding
Even girls need protein for muscle growth. Reviews of professional bodybuilders about such drugs are almost always positive. And there are a lot of women in this sport. Competitions are held in which girls measure their muscles with each other. Many of them would give odds to men. However, not all women want to have biceps, as is the case with the stronger sex, so some of them avoid going to the gym, being afraid to overdo it. But it’s not at all necessary to swing to such an extent, moreover, girls in bodybuilding work all day with professional trainers. Also, do not be afraid to consume protein, it will only help to build muscle throughout the body and keep fit. You just need to carefully use proteins for muscle growth. The reviews and useful information from our article will help you figure out which ones.
Contraindications
Like any other drug, protein has its contraindications. Before starting to use it, it is necessary, having a disease, consult a doctor. There are several pathologies in which it is dangerous to take a protein:
- disorders of the digestive tract (flatulence, diarrhea, etc.);
- abdominal pains ;
- tendency to allergic reactions;
- predisposition to or presence of kidney disease.
Before starting training with protein, it is best to check the body for the above diseases.