To become stronger, improve their physical fitness and gain the right muscle mass, any person can do bodybuilding or powerlifting. But some classes according to the program, providing for heavy, sometimes exhausting workouts, are not enough for stable muscle growth. This requires a constantly high level of protein in the body, which protein shakes for muscle growth can provide.
A protein or protein shake keeps protein high in the body, is easily and quickly absorbed, and stimulates a constant increase in muscle mass.
What is a protein shake made of?
Protein shakes for weight gain are a mixture of proteins, carbohydrates, fats, vitamins, and trace elements. Moreover, protein is the main ingredient in a cocktail, comprising 80% of the total composition. Water-soluble protein for cocktails obtained from eggs, whey, soy or other plant products.
Of course, protein can also be obtained from food, but, firstly, to provide the necessary dose, you need to eat a large amount of protein food. Secondly, protein from eaten foods is digested harder and longer. Thirdly, other useful elements that have a beneficial effect on the body are also included in protein shakes.
Specialized protein shakes for muscle growth, which include mineral supplements and multivitamin complexes, help to compensate for the loss of salts that are excreted along with sweat from the body. A small amount of fats and carbohydrates, including sucrose or fructose, as part of the mixture helps to increase its calorie content. Such cocktails are also called energy or gainers.
How to take a protein shake?
Usually, protein shakes for muscle growth are taken twice: before training
40 minutes and after it ends after 30 minutes. This mode of reception must be strictly performed. After all, a cocktail must be fully assimilated before the workout. The advantages of a drink drunk before exercise are that it successfully replaces meat, legumes or cheeses that contain a lot of protein, but are heavy for the stomach. Therefore, athletes are not recommended to use them before class.
After training, the body is especially in need of protein, and the drunk cocktail just contributes to the active growth of muscles.
When is a protein shake needed?
Protein shakes for muscle growth are necessary for athletes during long workouts. This is practically the only opportunity to give the body all the substances it needs without stopping classes. The protein mixture reduces athlete fatigue and shortens the recovery period.
Such cocktails will be useful in long trips, when for several days there is no opportunity to eat cooked food. However, it should be remembered that this energy mixture cannot replace a full-fledged diet.
How to make a protein shake?
Of course, protein shakes can be bought ready-made or in powder form.
But you can make your own homemade protein shake yourself. Usually it is prepared on the basis of milk, juice or kefir, adding cottage cheese or
egg white. The source of carbohydrates can be honey or sugar, and the necessary fats can be obtained from olive oil. If you add berries or fruits to this mixture, you get an excellent drink. A cocktail is prepared on the basis that its use at a time should not exceed 300 grams.
True, it should be remembered that everything in our diet should be balanced, and you should not get carried away with protein mixtures. Of course, you don’t need to be afraid of them, but the accumulation of excess protein in the body can lead to the appearance of various diseases, such as gout. Therefore, there should be little good.