Protein is a protein supplement. Protein intake is due to the need for a daily protein intake. This is especially true for bodybuilders and people who are striving to build a sculpted and powerful muscle corset. Having bought powder in a sports store, people ask themselves: “How to breed protein?”.
How to choose a base for protein dilution?
Protein is usually diluted with milk or water. Sometimes the protein is kneaded on juice, compote, kefir, tea, lemonade, etc. Milk is an ideal option. It is rich in calcium, protein and healthy carbohydrates. But if there is lactose intolerance, then milk will have to be abandoned in favor of water or another base. Even if you are okay with lactose, consider the following:
- milk will add calories;
- the body reacts to milk with a sharp jump in insulin.
With all this, milk improves the taste of the cocktail. If you follow a diet, then consider the calorie content of milk and the insulin response of the body. You need to keep insulin low. However, a protein shake in the morning is a good idea even for losing weight, since insulin sensitivity is high in the morning, and carbohydrate tolerance is also high. If you want to gain muscle mass, then a milk shake is a great solution.
How to take protein?
On the product packaging, the manufacturer must write the instructions for use. On all banks with protein, you can find information about the amount of micronutrients and other nutrients contained in one scoop. Before you start taking, it is worth reading the instructions for the product. Some proteins are low-carb, while others contain a lot of carbohydrates. Some protein powders have more protein than others.
Only by reading the composition and taking into account your daily requirements, you can calculate the required amount of protein. However, regardless of this, general recommendations exist. For example, on training days, protein is recommended to be taken twice. The first time is one hour before the workout. This will protect the muscles from decay and feed them during training. The second time - immediately after training for half an hour. At this time, the body needs nutrients and especially protein to restore strength.
In general, getting your daily protein intake from protein is very easy. But professionals do not recommend doing this. It is best to obtain protein according to the 50/50 scheme, i.e. 50% from natural protein foods, and 50% from protein powder.
Protein intake
Building a sports body is impossible without protein. All protein mixtures are divided into fast, slow and complex.
Fast protein mixes are drunk in the morning and after training to replenish amino acid reserves. Slow protein is taken overnight to provide cells and tissues with the necessary supply of nutrients. If you want to lose weight, you can replace one meal with a slow protein. Complex mixtures can be consumed both after training and before bedtime.
The amount of protein per day
After training "on weight" it is recommended to take 20-40 grams of protein within half an hour. The amount of protein depends on muscle mass. There is a recommendation: do not take more than 30 grams of protein in one meal. This indicator is individual. It all depends on the health of the body, in particular, the kidneys, and on the body's ability to digest a certain amount of protein. Be aware that eating 200 grams of chicken breast, for example, consumes 46 grams of protein at a time.
How to calculate your protein intake per day?
It is recommended to consume 2-3 grams of protein per 1 kg of weight per day. For women, this norm is slightly less than for men. So, if you are a woman weighing 60 kg, then the daily norm of protein for you is 120 grams. Of these, 60 grams you can get from protein powder. If you are a man weighing 60 kg, then you may well consume 180 grams of protein per day. Of these, 90 grams should be natural food (chicken breast, cheese, cottage cheese, milk, eggs and other high-protein foods).
How to breed protein?
Usually one scoop of protein powder is 30 grams. There are no standards for proportions. It all depends on taste preferences. The more powder and less base, the sweeter the cocktail will be. Much depends on the very foundation. For example, shakes on milk are sweeter than on water.
So, how to breed protein with milk? proportions and quantity are indicated below.
In milk, the protein mixture is quite sweet, so it is recommended that one scoop, that is, about 30 grams, be diluted in 500 ml of milk. If you are going to drink two scoops, then you will need a liter of milk. If we talk about how to properly dilute the protein with milk, then we can recommend either using a large amount of liquid (1 liter), or mixing milk with water so that it is not cloyingly sweet.
To make a cocktail, you need to take milk of low fat content.
The second most popular basis for diluting protein powder is water.
How to breed protein with water? In the same way as with milk, only you need to consider the taste. To dilute protein with water, as recommended by professional athletes and manufacturers of protein mixtures, it is best in a manual shaker. Shakers can be bought at the same sports stores as protein.
How to breed protein with water? Proportions and quantity are very important. In water, protein is less sweet. 200-250 ml of water will be enough for one measured spoon . And for two measured spoons, 500 ml is enough. For this, non-carbonated mineral, purified or boiled water is used.
How to breed protein in a shaker?
Why do many recommend using a shaker to make protein shakes? Because thanks to the shaker, you can get the most homogeneous mass, which by consistency will not resemble semolina porridge from kindergarten with terrible lumps. How to dilute protein in a shaker? Simply pour the milk into the shaker, pour the required amount of protein, close the lid and shake the shaker until the mass becomes homogeneous. In manual shakers, special balls or nets are provided for this.
Cocktail composition
If the protein is diluted in milk, then the composition of the cocktail, in addition to protein, also includes carbohydrates with fats. Many manufacturers enrich their product with vitamins, for example, vitamin B. There is little sense in this, since the need for vitamins is covered by food and vitamin supplements. How to breed protein enriched with mineral supplements and vitamins? It is best to take this protein with water. Why? Everything is very simple. If the protein is enriched, for example, with iron, then it cannot be taken with milk. Milk itself contains a fairly large amount of vitamins. Some milk components can neutralize protein components. Why do manufacturers enrich protein? For the sake of profit, everything is simple. If we talk about protein enrichment, it is best to add amino acids to it.
Protein Powder Quality
The ideal protein for humans contains 1 gram:
- Isoleucine - 40 mg.
- Leucine - 70 mg.
- Lysine - 55 mg.
- Methionine and cystine in the amount of 35 mg.
- Phenylalanine and tyrosine in the amount of 60 mg.
Ideal for growth is considered a protein corresponding to mother's milk. The closest thing to him was whey protein. Present on the market today: whey, egg white, casein, soy, wheat protein. Vegetable protein is inferior, for example, wheat protein contains little lysine.
How to breed whey protein? Just like any other. Whey protein is nothing more than proteins derived from whey.
Protein Digestibility
Digestibility is usually directly related to the protein source and amino acid composition. Whey proteins are digestible proteins. They are digested by the body for 2-3 hours. Casein is a slow protein, although it is absorbed faster than soy. But you will not find protein that will be absorbed for more than 5-6 hours. Slow proteins have an advantage over fast proteins in that they provide a constant and uniform supply of amino acids.
Whey Protein Isolate
Whey protein isolate is characterized by a high degree of purification (more than 85% protein), in which there are no fats and carbohydrates. In the manufacture of the isolate, whey is dehydrated, lactose, harmful cholesterol, animal fat are removed. Isolate helps to quickly restore muscle after strength training, prevents catabolism and enhances anabolism.
Due to its high purification, the isolate is less allergenic than concentrated proteins. This supplement is indispensable for bodybuilders with lactose intolerance. Compared to conventional isolates, whey is better absorbed, has an antioxidant effect, and boosts immunity.
100% Whey Gold Standard is a whey protein that is quite common among athletes. It is ideal after anaerobic training. How to breed 100% Whey Gold Standard protein with milk? To get started, count how much protein you need per day. Divide the daily rate in half. And from protein, consume no more than half. Ideally, the ratio of natural protein to protein should be 2: 1.
Conclusion
If you drink protein 2-3 times a day, divide the norm into these methods. Usually, more than one measuring spoon, i.e. 30 grams, is not taken at one time. A measuring spoon, by the way, usually comes with protein (inside the can), but it’s better to make sure again if you buy a product from a manufacturer unknown to you earlier. To build muscle mass, the protein is divided into 5-6 receptions. But usually protein is drunk 1-2 times a day. If you have eaten a protein-rich dish, then protein is best taken 3-4 hours after eating.
Protein does not replace meals. Except when you need to lose weight. Then you can replace a heavy protein, for example, casein, with one meal. The basis is better to take kefir. How to breed protein with kefir? In 250 ml of kefir, dissolve one spoonful of powder. Use a shaker (best automatic), so that the powder dissolves qualitatively in a thick base. You can stir the protein with an ordinary fork, if you try hard.
If you are going to take a cocktail for training to drink it immediately after training, then pour it into a thermos so that it does not have time to sour in the heat or freeze in extreme cold. Ready cocktail needs to be drunk within 3 hours. Even if it is stored in the refrigerator, it is best to use it for 5 hours. Protein powders containing creatine are drunk immediately after mixing. With prolonged contact with the liquid, the amino acid creatine quickly degrades.
Remember that even the most highly purified, enriched and expensive protein can not be compared with natural food. Athletes tried to replace meals with protein. They figured out how to breed the protein, the proportions were also observed, but there was no increase in muscle mass. It only means that protein does not replace the natural protein that should be present in the daily diet.
Before you start drinking protein, consult your trainer. He will write down your diet with protein supplements. In addition, the trainer can advise you on a good manufacturer and tell you when it is better to use whey protein, and when casein.
If you're a vegetarian, soy or wheat protein is right for you. But keep in mind that they, like plants, do not contain all the necessary amino acids. In addition, soy and wheat are genetically modified plants. And wheat is a gluten protein, for which many have a hidden, i.e. not established, allergy. If you experience discomfort after taking soy or wheat protein (pain, bloating, diarrhea / constipation), stop taking it.