Why protein shake? What is protein and which is better. Build muscle mass

Many people think that taking protein is only necessary when building muscle. However, recent studies in this area show that this is far from the case. Protein takes an active part in the construction of not only muscles, but also all organs of our body. Its deficiency causes the accumulation of fatty mass, the body does not receive the required amount of building material, the hair becomes brittle, and the skin becomes flabby. Therefore, today many girls prefer to lose weight with the help of protein. How to take it correctly, what types of protein are known, and how they differ, read below.

Protein benefits

Protein is now available in several varieties: powder, shakes, and bars. If you want to lose a few pounds and not feel hungry at the same time, then this product is simply necessary for you. However, just lying on the bed and sipping a protein shake will not help you get beautiful shapes.

So, protein not only helps to form muscles, but also defeats hunger, without harming the figure, speeds up metabolic processes and participates in the process of destroying fats. Indeed, for the digestion of protein, the body requires much more energy than what it contains, so the body begins to break down fats, while receiving the missing calories, which leads to a decrease in volume.

Protein consumption while losing weight will relieve you of saggy skin, split ends. Protein also affects the breakdown of carbohydrates by controlling the glycemic index.

Protein harm

Some are quite wary of sports nutrition and protein in particular. Questioning the benefits of its use. Ascribing some negative qualities to the protein: a negative effect on potency, kidneys, liver. However, studies have shown that pure protein does not have any destructive effect on the body. On the contrary, it restores the work of organs, sponsoring the body with building material.

The exception is people with individual protein intolerance, but this is a rather small group, and if you are not part of it, you can take protein at any age. The main thing is to pay attention to the rules for using the product. Indeed, depending on the goals set, the protein intake schedule will differ.

Slimming protein

It should be consumed very carefully. They can replace one or more meals. After drinking 200 ml of the drink, you will not feel hunger for 3-4 hours. Losing extra pounds, in no case should you drink protein while eating. This can have the opposite effect. If you have had time to eat something, then wait 45-55 minutes before taking protein.

Are there any other reasons for consuming protein while losing weight? Of course have.

If you are on a diet, then naturally, you reduce the amount of food consumed, which can lead to a lack of protein, and the body begins to borrow it from the muscles, which leads to their flabbiness, nails begin to exfoliate, hair to split and break. skeletal system thinning.

Low protein calories and high energy consumption for its processing lead to a significant reduction in fat mass. After all, the body will borrow the lack of calories from the available fat reserves.

The best time to consume proteins for weight loss is 1.5-2 hours before training, it is better if it is active aerobic exercise.

If you linger somewhere during the day, then without harm to external forms and health, you can have a snack with a protein bar, washed down with a sufficient amount of water.

Today there is a large assortment of this product on sale. You can choose a dessert for every taste. Below we will tell you about the types of protein, therefore, choosing a bar or any other protein product, pay attention to the type of protein used. It is on this that the cost of the dessert depends.

Protein types

Today, several types of protein are produced, each of which differs in its properties and degree of purification:

The most readily available is vegetable soy protein. It is often used to make inexpensive snack bars.
Casein protein is made from fermented milk; it saturates the body for a longer time than the previous one.
By purifying animal protein, whey concentrate is obtained; it is quite popular among people who want to lose extra pounds forever because of its low cost. However, the percentage of assimilated product in it is no more than 62-63%.
Highly purified protein is obtained from the production of whey isolate. Thanks to high-tech processes, the amount of assimilated protein reaches more than 96%, while the amount of lactose in it is minimal.
The purest and most digestible protein is whey hydrolyzate. it the new kind protein, which is maximally absorbed and saturates the body. Sufficiently high cost is its only negative factor.

How to take protein

Before answering this question, you should decide on the reason for consuming protein. If your goal, then it is better to drink protein after training, and mainly strength. But if you dream of losing weight, then a prepared cocktail can replace any meal or drink a glass 1.5-2 hours before the start of the workout. Try to do more, it is this direction in combination with protein that will help you get rid of extra pounds in short time.

Don't be afraid that replacing dinner with a protein shake, for example, will leave you hungry. The protein contained in the drink will saturate your body enough without spoiling your figure.

In addition, the cocktail has a low calorie content, despite its excellent creamy taste with numerous nuances.

The general principle of losing weight with protein is as follows. The body simply needs carbohydrates to generate energy, it is to them that it first of all turns to for support. By replacing breakfast or dinner with a protein shake, you not only reduce the calorie content of your meals, but also drastically reduce the amount of carbohydrates in your diet. With a lack of the latter, the body, not receiving a sufficient amount of energy, begins to take it from fat reserves. Hence, body fat thinns and disappears. However, this is only possible if cardio is included in your schedule. Otherwise, the body will not need to release extra calories.

Most importantly, do not forget one important principle. At one time, your body is capable of assimilating about 40 grams of protein. Therefore, you should not consume large portions at a time. Better to break them down into several steps. Drink the last portion of the shake no later than 2.5 hours before bedtime.

Where is protein found

You can saturate the body with protein not only by using special cocktails and bars. A lot of protein is found in everyday foods. Animal protein is found in meat, fish, poultry, eggs. In addition to the animal component, you can supplement the diet with vegetable proteins, these are peas, soybeans, asparagus, lentils, beans.

How to make a protein shake

You can prepare a drink not only using expensive special powders. At home, you can make a protein drink using a blender, beating all the ingredients in it quite strongly. Here are some of these recipes:

360 ml of low-fat milk, 125 g of natural yoghurt, some fresh strawberries and a spoonful of flaxseed;
260 ml of milk, 1 spoon of honey, a banana, some ground oatmeal and natural yogurt;
300 ml of milk, banana, 150 g of cottage cheese, 2 tablespoons of oatmeal, a spoonful of honey;
200 ml milk, banana, a pinch of cinnamon and honey;
200 ml of milk, banana, 1 protein, 60 g of cottage cheese, a little fruit syrup.

And one more little piece of advice. If you freeze the banana before use, then the cocktail will turn out to be thicker. Give preference to natural products. If you buy powder from a store, pay attention to the ingredients included in it.

A single serving of the drink should not exceed 260-310 g. This is quite enough to kill your appetite for more than 3 hours.

Previously, protein shakes were discussed only in gyms, but today they have already firmly established themselves in the diet of ordinary people who lead healthy image life and strive to lose weight. There are many myths, questions and doubts about the use of protein mixtures. Let's see what protein shakes are made of, what are their advantages and disadvantages.

A protein shake is a food supplement, an extract of water-soluble protein of animal or vegetable origin, obtained in a laboratory way. Depending on the feedstock, the protein can be casein, whey, egg and soy. In addition to proteins, cocktails often include mineral supplements and multivitamins.

Typically, protein blends are prescribed on the recommendation of a dietitian, fitness instructor, or nutritionist to gain muscle mass and reduce body weight. This is scientifically justified, because protein shakes speed up metabolism - the body has to spend 30% more energy for processing protein than burning fats and carbohydrates.

For athletes and those who want to lose weight, the benefits of protein shakes are undeniable, because they:

provide a quick intake of amino acids into the body;

replace natural protein products;

help control appetite;

eliminate body fat while preserving muscles.

The Role and Benefits of Protein Shakes in Eliminating Protein Deficiency

About 20% of the human body consists of protein, which is responsible for the normal functioning of the heart and blood vessels, the formation and supply of oxygen to cells, tissues, muscles and organs, and the strengthening of immunity. Protein deficiency leads to cardiovascular disease, carbohydrate dependence, low elasticity of the skin and blood vessels, hair loss, loss of muscle mass, endocrine disorders.

Average, daily rate protein intake for an adult is 1 g per 1 kg of body weight. That is, a person weighing 75 kg should consume 75 g of protein, and half of them should be of plant origin (mushrooms, legumes, asparagus, soybeans), and half of them should be of an animal origin (eggs, chicken, cottage cheese). It is almost impossible to collect this norm in a day with food alone.

IMPORTANT. For athletes, children and pregnant women who need an increased amount of protein for building cells and tissues, the protein intake rate rises to 1.5 g.

Then protein shakes come to the rescue. As a rule, 1 serving of the mixture contains 25-30 g of protein, but no excess fats and carbohydrates. Protein is convenient to store - the powder takes up little space, and to use - just dilute the additive with water and stir. Cocktails are also supported by the fact that protein mixtures are prescribed even to children with appetite disorders.

Losing weight on protein shakes: harm or benefit?

When losing weight, it is tempting to build an entire diet solely on protein, but this cannot be done. An excess of proteins in the body due to the uncontrolled intake of protein shakes is harmful to the body. The breakdown of large amounts of protein will lead to increased nitrogen excretion, and this is an additional burden on the kidneys and the gastrointestinal tract. Systematic protein overdose is also fraught with malfunctions. endocrine system, to which the skin will immediately react with the appearance of acne and rash.

The main value of protein during weight loss is its ability to reduce appetite and create an anti-catabolic effect, that is, to maintain muscle cells while breaking down fat. To reduce body weight, it is necessary to replace one or more meals with protein mixtures. However, protein shakes are still not a substitute for food, but only a useful supplement. It is designed to stimulate the body to spend more energy, and not work under stress.

The benefits of protein shakes for women

At a time, the female body is able to assimilate 25-30 g of protein. Moreover, the process of its splitting in girls is slower than in men.

For women, protein shakes will be most beneficial when consumed:

after physical activity- Protein stops the secretion of the stress hormone cortisol, restores injured muscle cells;

after waking up, to gently start the work of the gastrointestinal tract;

before going to bed, as the last meal;

as a light and healthy snack between meals.

It is believed that the consumption of a sufficient amount of protein in girls promotes the renewal of red blood cells in blood cells, this has a positive effect on the female cycle. In addition, certain types of protein (for example, soy) are able to normalize hormones and prevent the appearance of malignant neoplasms in the mammary glands.

Can protein shakes harm the body?

The use of protein shakes in the correct dosage, approved by a dietitian, can in no way harm a person. All health problems that are described as harmful to protein shakes are the result of improper intake of the mixture.

Obviously, if you systematically eat one protein, then the body will switch to a reduced energy consumption and stop producing enzymes for digesting other foods, including solid ones.

IMPORTANT. Excessive consumption of soy protein containing phytoestrogens can cause endocrine disruption in men.

There are three main reasons for the appearance negative consequences after taking supplements:

It is important to keep track of the servings of protein supplements. After getting amino acids from food, we feel full, which does not allow us to overeat. With protein shakes, there is a risk of exceeding the norm by several times - they are psychologically perceived as a drink or dessert.

Using fake or expired protein

When buying a powder, you need to carefully study the composition on the package. It is better not to purchase cocktails containing synthetic sweeteners, sugars and thickeners among the components. Both ready-made mixtures and pure protein are best bought from well-known, trusted companies and manufacturers. The product must be certified and have a marketing authorization in the country.

Individual intolerance to the components of the cocktail

Before you start taking it, you need to consult with a specialist and get tested for lactose tolerance. Chronic and acute digestive disorders, hepatic, renal, enzymatic insufficiency are also among the medical contraindications that exclude the possibility of protein intake.

These are the main advantages and disadvantages of protein shakes for the human body. Whether to supplement your diet with proteins or not, you need to decide based on the opinions of specialists, and take supplements only in the recommended dosages and in combination with physical activity. Then the benefits of protein shakes for the body will be visible not only to you, but also to those around you.

Protein is a key participant in important physiological processes, without which the functioning of organs and systems cannot be carried out. Protein supplements are more popular with athletes as they help improve performance and gain faster gains. muscle mass.

What are proteins

These substances serve as the most important building blocks of the human body. Proteins are found in every organ and cell, in addition, they serve as irreplaceable sources of energy. If the body does not get enough protein, the liver converts proteins into fats, thereby forming a supply of a readily available source of energy. The assimilation of a substance begins immediately after it enters the stomach with food and lasts a long time when compared with the process of digesting carbohydrates. Therefore, when consuming protein food, a person feels full for several hours.

What are proteins made of? The composition of this substance includes amino acids, which are transported by the blood to every cell of tissues and organs. Proteins play an important role in the life and growth of the body, they are able to normalize the water and acid-base balance. Without amino acids, it is impossible to create enzymes, hormones, and this is only a small part of the functions of these substances. The chemical formula of a protein molecule is as follows: H2N – CH (R) –COOH.

What is protein for?

Protein, polypeptides and protein are the names of one element that is made up of a chain of amino acids. The component serves as the basis of tissues and the main building material of the body. What is protein and what is it for? Regular intake of protein in the human body ensures nitrogen balance and increases the rate of muscle building. Proteins are substances that contain a large number of amino acids. They can be of plant or animal origin.

Why do you drink protein? With the regular consumption of a protein-rich product, athletes increase muscle volume and maintain the energy required for a full workout. At the same time, the required amount of protein for a person involved in bodybuilding depends on the degree of intensity of sports activities. You can consume up to 2-3 grams of protein per 1 kg of body weight daily. For amino acids to be properly absorbed, carbohydrates must also be present in the diet.

What does protein help bodybuilders achieve? If you regularly use the substance in parallel with sports activities:

an increase in muscle mass will begin;
body fat will burn quickly (this is due to the fact that protein suppresses hunger well, in addition, the rate of breakdown of fats depends on the volume of muscles: the more there are, the easier it is for a person to lose weight);
health will improve (proteins ensure the renewal of every cell in the body);
the athlete's body will become more prominent (this is due to the growth of muscle mass and help in losing weight).

Protein shakes for muscle growth

This product belongs to the product group sports nutrition and is a rich source of protein, while the protein powder does not increase the daily caloric content of the diet. A protein shake is useful for everyone who is seriously involved in sports, seeking to improve their body faster. In this case, the choice of a product should be based on the intensity of training, their frequency and individual parameters of a person (weight, height, etc.).

You can drink cocktails before or after sports for half an hour. It is desirable that the temperature of the drink be about 37 degrees - this will improve the absorption of nutrients. Taking a protein shake at night can only be beneficial if you drink a certain type of product that takes a long time to be absorbed. To achieve the expected effect, the powder must be diluted in 250-300 ml of liquid, then the protein will be absorbed by the body in full.

For weight gain

To increase body weight, it is important to eat a lot of protein foods, but not everyone is able to eat the right amount of food to replenish the lack of protein in the body (especially for athletes). Protein supplements containing a high proportion of protein have been created specifically for this purpose. You can buy protein powder at any sports nutrition store. Nevertheless, it should be understood that proteins for weight gain are only an addition to the usual diet, and not at all a replacement for protein foods (cottage cheese, other dairy products, meat, beans, etc.).

It is most effective to use amino acids in combination with sports, good rest and balanced nutrition. A person who decides to drink a protein shake for gaining body weight, but does not play sports, should provide himself at least minimal physical activity (jogging a couple of times a week, daily exercises, developing a specific muscle group). Otherwise, the resulting protein will be excessive, therefore it will not be absorbed by the body, and the fats and carbohydrates in the product will settle as an extra burden on the body in the form of deposits.

Girls

Fitness women often use sports nutrition, including protein shakes. Protein for girls is amino acids that are responsible not only for muscle development, but also help:

to establish the functioning of the gastrointestinal tract;
restore hormonal levels;
deliver trace elements and nutrients to the tissues of the body;
improve the protective functions of a person.

There is no difference in the effect of amino acids on female and male organisms: for a person who regularly intensively engages in bodybuilding, the daily intake of the substance should be approximately 1-2 grams per kilogram of body weight. Proteins that enter the body in the form of supplements perform the same functions in men and women, therefore protein powder is not divided into female and male (with rare exceptions in which sports nutrition may contain sex hormones, but this is necessarily indicated on the package).

Slimming

In addition to gaining weight, a nutritional supplement can serve the exact opposite function and can be used for weight loss. This can be achieved by choosing the right diet, type and intensity. sports training... Consequence regular classes and low-calorie nutrition will get rid of excess deposits in the body. However, since the body begins to burn muscle as well as fat in a calorie deficit, it is important to consume enough protein while losing weight to prevent muscle loss.

Protein for weight loss for girls and men is needed not only to maintain the existing muscles, but also to build new muscle tissue. Amino acids help the body to properly lose weight, consuming only those accumulations that have a fat structure. At the same time, it is important to actively engage in sports, otherwise the consumed proteins will be deposited in the body by new folds. When consuming protein for weight loss, you need to adhere to this rule: there should be a minimum of harmful carbohydrates in the menu, and you need to consume 15% less calories than is spent per day.

Proteins in sports nutrition

There are a lot of product varieties and additives are divided according to the type of raw material and the degree of purification. In this case, the second factor plays a much smaller role than the first. Protein types and product use are closely related, as each type of supplement is different in effectiveness and efficiency. To choose the right protein for a particular task, it is worth making out the characteristics of each type of protein.

Whey

The name of the product indicates that it is made from whey. A distinctive feature of this supplement is its rapid absorption (the process takes a minimum of time compared to other types of protein), therefore, it is better to use soluble whey protein immediately before or after training. The product contains meat protein and is therefore not suitable for vegetarians. According to the degree of purification, it is divided into:

whey protein hydrolyzate;
isolate whey protein;
whey protein concentrate.

Casein

This type of food supplement has a higher price than others, but it has a more useful (rich) composition of amino acids. Nevertheless, casein protein takes longer to be absorbed by the body, so you should drink a cocktail in advance before training or even at night. In older people, casein protein can cause allergies, so use the protein with caution. The product is prepared by curdling milk, at home it can be replaced with natural sour cottage cheese (it is less fatty). According to the degree of purification, the product is divided into:

calcium caseinate;
casein micellar.

Soy protein

The substance is obtained from soybeans, so the product has a relatively low cost. However, plant proteins, including soy protein, lack a complete amino acid profile and are unable to stimulate protein synthesis in the same way that other types of food do. If you increase the dosage of the supplement and supplement the product with lecithin, the effect will be much better. The advantage of soy and hemp proteins is that they swell a lot when kneaded, which is very appropriate during weight loss (the drink makes you feel full).

Which protein is better

According to many athletes, whey protein is the best: the product is well absorbed by the body, saturating the body with useful substances to quickly restore such an energy source as ATP. In addition, the supplement stimulates anabolism, thereby accelerating muscle growth. However, the main disadvantage of whey protein is its relatively high cost.

It cannot be said that the best protein is the one obtained from whey, since for each athlete one or another type of sports nutrition may be more useful, depending on the goals, systematicity and intensity of the athlete's training. Consider the pros and cons of each type of protein:

Casein. The advantages of the supplement include the presence of all essential amino acids in the protein composition and its constancy, with which the body assimilates the product for a long time. So, taking a portion of protein at night, you don't have to worry about the destruction of muscle tissue - casein will provide the muscles with the necessary components for their recovery. The disadvantage of the supplement is considered to be poor digestibility: when it gets into the stomach, the protein is curdled, turning into a solid lump and slowing down the digestion process not only of its own, but also of all other types of protein. Casein should be used by those seeking to lose weight, as it gives a long-lasting feeling of satiety.
Whey. The product is divided into three types according to the degree of purification, among which whey protein isolate stands out favorably. Its advantages are pleasant taste, excellent quality and good digestibility. The supplement contains neither lactose nor fat, while the protein has all the necessary amino acids for the development and increase of muscle volume. The disadvantage of the supplement is the relatively high cost and a high probability of purchasing a low-quality product, since some manufacturers mix other types of protein into it.
Soy. It is considered the least effective protein for athletes because it contains an incomplete set of amino acids. In addition, soy protein tends to transform into estrogenic, which is undesirable for male athletes. The advantage of the supplement is its benefits for the body: protein strengthens the immune system, normalizes cholesterol levels and reduces the risk of developing cancer.
Egg. The advantages of the product are excellent digestibility and a rich, perfectly balanced amino acid composition. The disadvantages of the additive include the high price and unpleasant taste.
Fish protein. The disadvantage of the supplement is that the amino acids needed by the athlete's body are poorly absorbed in its composition, so the product is practically useless for the bodybuilder.
Rice protein, pea protein, etc. Cereal proteins are not very effective for athletes who want to gain muscle mass, as they have a low biological value. In addition, plant amino acids are slowly broken down and absorbed. Some supplements contain inhibitors that slow down digestion. The advantage of the product is its low price.
Meat. The supplement is practically free of cholesterol and fat and is made from beef protein. The advantage of the product is the presence of creatine in its composition, which further stimulates the growth of muscles and strength. In addition, meat protein is highly digestible and has a rich amino acid profile. The disadvantages of this type of sports nutrition include the high cost.

How to take protein correctly

For the growth of muscle mass, it is optimal for a person to consume 1.5-2 grams of protein per kilogram of body weight. It is better to drink protein twice a day, since it is difficult for the body to absorb large amounts of protein at one time. In this case, it is better to use the cocktail between meals: in training days- between breakfast and lunch, and then immediately after class. On ordinary days, you can drink the first intake of a protein drink instead of an afternoon snack, and the second time - before dinner.

How to make a protein shake

To make a cocktail, you can simply mix the powder with water, juice, or milk. Optionally, you can make a multi-ingredient drink using recipes from the network. The main thing is that protein shakes should not be hot, otherwise some useful properties will be lost. Regardless of whether you are trying to lose weight or gain muscle mass, making cocktails is no different. Nevertheless, in the first case, you need to replace 1-2 meals a day with a protein drink, in the latter case, supplement the usual diet with amino acids. Cooking method:

measure out the required amount of protein with a measuring spoon;
add a little vanilla;
mix powder with lemonade or milk (200 ml);
shake the mixture in a shaker.

Benefit and harm

Protein is an indispensable aid in the process of building muscle tissue that needs additional building material during intense loads... Like any product, the supplement has advantages and disadvantages. Other than helping to increase muscle volume, protein is useful for:

suppresses the feeling of hunger, helping to reduce the daily calorie intake and thereby contributing to weight loss;
lowers blood sugar levels;
can serve as a hearty and healthy snack at work or on a trip;
with its help, you can make up for the lack of proteins in the diet, which is especially important for vegetarians;
includes a complex of amino acids necessary for the body;
quickly absorbed without leaving a feeling of heaviness;
helps to increase energy charge, strength, endurance;
normalizes insulin levels.

Besides the positive aspects, the protein supplement has several disadvantages. What can be the harm:

powder can cause eating disorders (this applies to people who are poorly lactose intolerant);
overdose of the supplement can damage the kidneys or liver;
chemical sweeteners, flavors and other substances added by manufacturers to the product are negatively reflected on the body.

Side effects

Read the label carefully before buying a sports supplement: the manufacturer usually indicates side effects protein. Problems from consuming casein / whey powder can occur in people who have intestinal problems or lactose intolerance. In addition, when amino acids are abused, the kidneys are exposed to unnecessary stress. To avoid the development of pathological conditions, you need to control the amount of protein entering the body. Obesity can be another negative effect of too much protein intake.

Contraindications

Knowing what protein is and that a lack of protein leads to various dysfunctions internal organs and human systems, it should be understood, however, that some protein is contraindicated. People with:

kidney disease, renal failure;
genetic predisposition to kidney and liver diseases;
allergy to components;
lactose intolerance (when consuming whey / casein protein).

Video

Sports nutrition has become an integral part modern sports, and in some of its forms it received the status of a cornerstone. For example, this happened in bodybuilding, where most athletes have the opinion that good results cannot be obtained without sports nutrition.

I am not the first year in iron sports, I have experience not only training, but also preparation for performances, so I have the right to express my opinion about sports supplements and in particular with regard to protein.

So, let's talk about protein - why is it needed or not needed, is it worth using it, or you can easily do without it, let's talk - protein is harmful, or is it a benefit. I want to dwell on the basic facts about this sports supplement - the whole truth about protein.

Fact # 1: Protein is the most popular in the world.
Historically, this type of sports nutrition has become the most popular supplement. Representatives different types sports on a regular basis use this sports nutrition - soy, whey, etc.

Fact # 2: Protein is protein!
It's the end of 2014 on the street, but about 20% of residents do not know that protein and protein are one and the same. Also, many do not think about whether there can be harm or benefit from consuming protein, and also why take it additionally.

Fact # 3: a protein shake has different speed assimilation.
Every protein shake aficionado should know that they have different absorption rates and different lengths of time during which they provide the athlete with amino acids. Before drinking a cocktail, think about when to do it and why, at what time of day, how much before, or how long after a workout. The most slowly digestible protein is casein, it will provide the athlete with amino acids for a longer period of time, in this its benefits are simply undeniable.

If you take a protein concentrate and drink it in the form of cocktails, then it will work faster, but it will not provide us with amino acids for a long time.

Do not forget that there are not only milk proteins, but also other proteins, namely: vegetable, meat, egg. They also have their own duration, their own speed of response, and hence their pros and cons.

The fastest protein in existence is whey protein or "isolate". For these reasons, before or immediately after training, it makes sense to take this particular type of sports food, for example, in the form of cocktails. If, during the day, you want to maintain the level of amino acids in the body at high level then eat soy and egg proteins. If it is necessary to consume protein at night, give preference to a sports food of the longest duration, based on casein, this will not harm the athlete's body.

Fact number 4: many people after 20 years, the production of the enzyme lactase decreases.
Milk, as well as some dairy products, contain milk sugar - lactose, and our body produces an enzyme called lactase. Thanks to this enzyme, we are able to assimilate lactose, but after 20 years, most produce less lactase or it is practically not produced. If such a person drinks milk, which contains lactose, then he will feel bad. He is more likely to develop flatulence, diarrhea, and digestive disorders. This has not happened to them before, since his body produced lactase in sufficient quantities. In fact, milk and dairy products for such people are very harmful to health.

Casein protein does not contain lactose, so it can turn into a sticky astringent substance in the stomach, which is very often the cause of constipation.

Fact # 5: Enzymes are added to the protein concentrate, this is called hydrolysis.
During production, certain enzymes are very often added to protein concentrate and isolate - this is called hydrolysis. You may wonder why they are doing this! For example, hydrolyzing whey produces a protein that can be used by those who cannot drink milk. You can also find low-lactose milk on sale, or use enzymes, thanks to which you can consume milk and dairy products without any particular problems.

Highly important point- enzymes should be selected by a gastroenterologist, otherwise you risk harming your body.

Fact # 6: Milk and many protein shakes contain saccharide - lactose can cause flatulence and diarrhea.
If you mix protein with whole milk in the hope that it will be beneficial, you are making a mistake. Since from such a cocktail a double portion of lactose enters the body, which should not be allowed. For in this case, you run the risk of getting trouble in the digestive system.

Fact # 7: There are no analogues of whey protein in nature.
Indeed, in the natural environment there are no analogues of whey protein isolate, that is, a product in which there is practically no fat and carbohydrates. After lengthy research, scientists have come to the conclusion that although whey isolate should and can be used by athletes in the diet, especially bodybuilders, it is best to use it after training, because this is when the body needs amino acids most of all.

Fact # 8: Protein quality cannot be tested.
Protein, as a sports nutrition, has its pros as well as cons, for example, the quality of the protein powder you are consuming you cannot verify. And laboratory tests give only the percentage of protein and carbohydrates, especially since it is quite expensive to carry out these tests. That is, you bought soy protein, as it was written on the package, but you cannot confirm this fact, you will not be able to reliably find out how sports supplements from different manufacturers differ.

Therefore, if you buy chicken, fish, eggs, which you then eat, then you also get the protein that the body needs. Yes, it is not so high-tech, but at the same time you are 100% sure of its quality.

Fact # 9: Natural foods are the main source of protein, fat and carbohydrates for bodybuilders.
It is natural sources of protein that are the basis of the diet of all famous athletes, including bodybuilders. Athletes do not dispute whether protein is needed in the form of sports supplements - yes, it is, but synthetic sources of protein and amino acids can only be a supplement to good nutrition with simple foods. That is, drinking a protein shake is not prohibited, but it is better to combine it with a full meal.

Fact # 10: The human body is unable to store proteins.
The human body is designed in such a way that it cannot accumulate protein reserves. It is for this reason that we need to include more protein in the menu, replenishing the protein supply from the outside every day.

Fact # 11: Signs of a protein deficiency.
Signs of a lack of protein in the body are weight loss, constant fatigue. Lack of protein for a person, and even more so for an athlete, can be very harmful.

Fact # 12: Eating soy protein affects hormones in women.
A separate conversation is soy protein. This type of protein contains substances such as isoflavones or phytoestrogens. There are still heated debates about how these substances affect the body of a man and a woman, whether they are harmful or not, what to expect from their regular use, etc. Today it is assumed that soy protein, due to the presence of phytoestrogens in it, can disrupt the hormonal state in a woman's body. Therefore, it is up to you to decide whether you need this type of protein in your diet or not.

Fact # 13: Daily 10-35% of calories must be supplied by protein.
From 10 to 35% of the substances that enter your body must come to protein, so keep an eye on the level of protein in your diet.

Mike Roussell, PhD in Physiology

People believe that a post-workout shake is the holy grail of sports nutrition. What about a pre-workout protein shake? Find out why pre-workout protein should never be neglected!

Protein or amino acids can be taken before and after a workout session, however, if I had to choose only one option, then I would choose a pre-workout dose. Blasphemy, many will say! So if you're more upset than the kitten kicked down the stairs, let me explain everything first before you scratch my face.

For a long time, post-workout cocktails were considered the most important ingredient. training nutrition... However, recent research suggests that taking protein and amino acids before exercise may give you even more benefits, and here's why:

Muscle nourishment

Pre-workout protein, and especially the branched-chain amino acids (BCAAs), will help fuel your muscles during exercise. BCAAs are not processed by the liver, and once absorbed into the bloodstream, they are sent directly to the muscles.

it key moment because exercise induces the breakdown and oxidation of BCAAs. Thus, by supplying the exercised muscles with these amino acids, you relieve the body of the need to catabolize these very muscles.

Stimulating Protein Synthesis

Taking protein before a workout session improves pumping, and this stimulates protein synthesis during exercise, not after.

Also during exercise, pre-workout protein improves amino acid delivery and absorption by the muscles.

Taken alone or as part of a complete protein, BCAAs can help prevent muscle breakdown. Thus, the problem of protein synthesis is solved even more efficiently!

Boost your calorie burning

The exact reason for this acceleration is unknown, however, it may be due to the additional metabolic effects of increased blood amino acid levels and modifying substrates (energy sources) used during the training session.

That said, don't wait for scientists to figure it out, because in order to get the positive effects (faster calorie burning!) Of whey protein, you don't need to know their mechanisms (the exact metabolic cause).

Transmission effect

In addition, there is a transfer effect of nutrients taken before exercise. After protein digestion, muscle protein synthesis can be accelerated by up to 3 hours.

This means that pre-workout protein allows you to get double benefit: During a training session, you get the positive effects of increasing blood amino acid levels and the continuation of these effects after training.

This increase in blood amino acid levels also helps prevent excess post-workout muscle breakdown.

This is partly due to a decrease in the level of the hormone cortisol, which catabolizes muscles. One 2007 study published in the Journal of Strength and Conditioning Research found that consuming a protein and carbohydrate shake 30 minutes before exercise caused a significant decrease in cortisol levels that lasted for 24 hours.

Fat Burning Bonus

Taking protein alone (especially BCAAs) before a workout session has exceptional benefits during a low-carb diet. Consumption of pre-workout BCAAs, especially when the glycogen levels in the body are low (which is actually observed with a low-carb diet), leads to increased fat oxidation (that is, to accelerate its burning) during high-intensity physical activity, such as interval training or metabolic training with weights.

Winner: Pre-Workout Protein

The nutrients that we consume before and after training are extremely important for the development and improvement of the figure. If you skip a pre-workout protein, you are missing out on the chance to boost anabolism during a session ( muscle growth and attenuation of post-workout catabolism, i.e., muscle breakdown).

Provided that you are getting adequate dietary protein throughout the day, I recommend taking BCAAs before training. Their free form allows for faster absorption and assimilation, which means that when you start exercising, the level of amino acids in the blood will already be high.