At what age can you drink sports nutrition? Is protein harmful: features and side effects of sports supplements. Children's protein intake

Nutrition for young athletes is no easy task. In children, energy expenditure is higher than that of their peers.

When organizing nutrition for growing athletes, the main attention should be paid to the following points:

• must correspond to the child’s energy expenditure;
• The composition of the food depends on the type of sport the child is involved in, the period of preparation;
• Correctly calculate the balance, and;
• Use a wide range of products, and ;
• Children should go to training having eaten, not hungry; after training, a meal must again be organized, and after training you can eat no earlier than 20 minutes later;
• Strict adherence to diet. The optimal regimen would be five to seven meals a day, taking into account the intake of PPBC (products of increased biological value). There should not be large gaps between meals.

The daily nutritional requirements of adolescents who engage in gymnastics (sports, artistic) figure skating skating, fencing, table tennis, luge, ski jumping, shooting, acrobatics, equestrianism, synchronized swimming, freestyle:

The daily requirement for essential substances of adolescents who engage in more active species sports – sports games(volleyball, basketball, hockey, football, tennis), boxing or wrestling, swimming, skiing, boxing, athletics, wrestling, taekwondo, weightlifting:

The exact requirement for basic substances of adolescents who engage in rowing, skiing and cycling, speed skating, Nordic combined, bi- and triathlon:

Note: Teenage athletes should receive minerals in doses higher than normal for their age. The main emphasis should be on and.

Be careful!

A teenage athlete's diet should contain a sufficient amount of protein. It is worth considering that excess of it is also harmful.

• A lack of protein in the diet of young athletes will lead to frequent infectious diseases. But their increased number also causes significant harm - early puberty, low stability in stressful situations.
• A low fat content in the diet will lead a young body to quickly get tired during training. Eating too much fat—in excess—can reduce muscle mass.
• Low carbohydrate content will reduce daily caloric intake, which will ultimately lead to exhaustion and fatigue.
• Also, due to increased sweating, such teenagers should drink a lot. With a lack of fluid, metabolic products stagnate in the muscles, which leads to some intoxication.

When can nutritional supplements be used for adolescent athletes?

Sports supplements are just an addition to an already fully formed and refined sports nutrition plan, regular and persistent program sports training. Supplements cannot compensate for inadequate training or dietary errors. Supplements should not be used until training is serious and the diet consists of the correct ingredients.

The following can be considered optimal supplements for teenagers:

• A vitamin-mineral complex that will prevent deficiency of the most essential substances. Better to use vitamins famous brands for the production of sports nutrition.
• , it reduces the level of cortisol, a hormone that breaks down muscle and adds fat.
• Preparations of polyunsaturated fatty acids or. 2 tablespoons a day of flaxseed or olive oil will satisfy the body's daily need for essential fatty acids. It can be added to salads and vitamin cocktails. If you are intolerant to vegetable oil, you can take it in capsule form.
• Pollen. The drug is approved even for small children; it contains essential amino acids, growth stimulants, vitamins and minerals.
• . They are a source of protein and normalize metabolism. The drug is good for improving the growth and development of adolescents with increased loads and sports.
• Herbal supplements in the form of tea and spices. Melissa, mint, pepper, vanilla, ginger, cardamom, bay leaf, nutmeg.

• High quality protein powder. In the nutrition of young athletes, it is possible and in some cases even desirable to use products with increased biological activity. The use of proteins and other similar supplements is widespread, but the teenager’s body does not always need them. If you do decide to take them, then expect them to account for no more than 10% and no less than 5% of your total daily calorie intake. It is better to use them between meals (preferably before and after training) to increase the amount of protein in the body. I can recommend the protein Prolab Pure Whey, Universal Real Gains, the latter is better suited for children with diabetes, and then it is better for such young people to use a protein with a low level of carbohydrates. The approximate amount per day is 1 g per kg of weight. The benefits of egg protein are fast absorption and best used after a workout. Whey Protein, which will fall into the right muscles within 30 minutes. Protein bars are available for sale, which are more convenient to use instead of cocktails for schoolchildren.
• Creatine and glutamine from 16 years old. In more early age their use is unacceptable. Creatine will help release energy and your muscles will be able to train longer. Glutamine promotes recovery after training, prevents muscles from losing weight, and strengthens the immune system. Experts recommend taking glutamine before training, and creatine after.

And yet, young athletes, before buying sports nutrition, think about whether you should use it, because the body at a young age is full of energy and strength. You should not take sports nutrition if you have been involved in sports for less than 4 months or attend training irregularly. Know: more does not mean better; the correct age-appropriate dosage is considered best.

What supplements should teenagers not use?

At an early age, you should not use creatine supplements or supplements that increase testosterone levels. A teenager's body already produces a ton of this hormone, and this natural amount is quite enough to build muscle and lose fat. These supplements can cause serious harm to a growing body.

Proper diet on competition day

On the day of the competition, the body has enough supplies that were received in previous days. On this day, you should eat carbohydrate-rich food with a low fat content and a low amount of protein (boiled chicken, dry cereal or porridge, pasta, kefir). The main meal should be 2-4 hours before the start of the competition. In the last 2 hours before the start of the competition, you can only snack on a low-fiber product, for example, plum, melon, carrots, berries, cookies or kefir (read about how and in our articles). But you can’t eat anything an hour before the game, otherwise part of the energy needed to win will be spent on digesting food. Moreover, from increased physical activity the stomach will stop working, and the teenager will feel nausea, heaviness, fullness and bloating in the intestines.

Doctor of Medical Sciences from the USA (Medical School at Emory University) Nicholas Fletcher, having analyzed 3,000 questionnaires about children's sports hobbies, came to the conclusion that sports supplements and proteins are harmful to the body of adolescents.

His survey included boys and girls aged 14 who are intensely involved in sports. And it turns out that at this age, about a third of teenagers are already taking protein. Dr. Fletcher believes that the adolescent body itself is capable of achieving high results without the use of sports pharmacology. Having received a noticeable effect after weak supplements, children develop dependence, and the teenager will begin to use more serious drugs. The main thing that worried this researcher was that while striving for the ideal of beauty, a young man may simply begin to hate his real body. This is the direct path to . In addition, the effectiveness and safety of using these drugs in children has not been scientifically proven.

Lord of the entire site and fitness trainer | more details >>

Genus. 1984 Trained since 1999 Trained since 2007. Candidate of Masters in powerlifting. Champion of Russia and South Russia according to AWPC. Champion of the Krasnodar region according to IPF. 1st category weightlifting. 2-time winner of the Krasnodar Territory championship in t/a. Author of more than 700 articles on fitness and amateur athletics. Author and co-author of 5 books.

Why medals are given to articles:

ANY sports nutrition can be taken at ANY AGE.

Sometimes the exception may be some species and. Due to the fact that they contain caffeine and other potent substances that stimulate the psyche and affect the cardiovascular system. If a teenager has a weak heart, then it is better to wait until he is 18–20 years old. Now I will justify my point of view. To begin with, I’ll just say a few words about the essence of sports nutrition. Almost all sports nutrition consists of certain elements that are found in regular food:

• Individual amino acids
• Collagen,
• etc.

• Protein,
• Individual amino acids

Consumption of sports nutrition during pregnancy and lactation

All sports nutrition can be consumed by women before and during pregnancy, and during breastfeeding. For the reasons described at the beginning of the article. An exception here may be testosterone boosters (tribulus, ecdysterone,). As well as medications that contain these substances. It is better not to use them before and during pregnancy for women who already have increased level testosterone. Because high level Testosterone levels can interfere with conception and pregnancy.

Let me summarize. I can confidently say that almost any sports nutrition can be consumed at absolutely any age. Regarding fat burners and pre-workout complexes, then in some cases (if you have a weak heart) it is better to wait until the body matures (18-20 years). But, again, this does not apply to everyone. And finally, here you can look, and I personally. Good luck!

Expert opinion

Semina Irina is a consultant at the sports nutrition store Fit-food.

I would like to express my personal “Thank you” for this article! In fact, mothers of young athletes very often contact us. And these are not necessarily future masters of sports! It’s just schoolchildren who, in parallel with the educational process, go to karate, swimming, football, do athletics, in general it’s impossible to list everything! The main thing is to point out that the growing body experiences heavy loads and energy consumption. And if the child has elevated metabolic processes in the body, i.e. He’s already thin, but he still has to swim three times a week for 2 hours? Where to get strength and energy? Despite the fact that parents are constantly at work. What will we feed our children? I'll stop here. Because the goal is not to encourage you to feed your children sports supplements, but to think about it. Maybe really this moment It is necessary to provide such assistance to the child; it may be necessary to enrich the diet with protein, for example. The main rule is to approach everything wisely! Consult! And not with a friend whose daughter goes to drawing lessons, but with people like Ilya Timko, with coaches who live by this themselves. And the decision is always yours! And also very important important point articles - components sports supplements not brought from Mars or Jupiter! We eat all this with mother’s milk, which also contains the protein taurine, etc. Often our fear is based only on not knowing...

A doctor may recommend protein supplements if the child's physical, mental, and emotional stress is too great. Overdose of proteins should be avoided. If proteins are consumed in too large quantities, the kidneys are responsible for removing them from the body.Children do not actually need protein powders, since the daily replenishment of protein should come from the food children eat.

Proteins are extremely important for the growth and development of the body. They allow you to lead active image life and cope with a busy schedule that involves carrying a loaded school backpack and reading books that require much more than just concentration and attention to understand. We should not forget about the streak of competition that exists in every child! Proteins are truly the building blocks of the body, serving as the basis for its growth and development.

The amount of protein they receive from a nutritious diet is enough to meet their need for these substances. Thus, protein powders are not a necessary supplement for children. However, if you consider introducing protein powders into your child's diet, be sure to consult your pediatrician first to find out exactly what supplements you should give your child.

What are protein powders made of?

Protein powders are a better choice for men and women as they are known for their ability to increase muscle mass and burning fat. They should always be preferred to junk food, which is high in fat and cholesterol. They include many different protein sources, such as dairy, soy, grains and vegetables.

Among the dairy products used in protein supplements are:
includes whey, which is very easily digestible,
and casein, which slows down digestion...

Whey proteins, in turn, are further divided into concentrates, isolates and hydrolysates. Concentrates are the least processed form of whey proteins with the lowest protein content. Isolates, on the other hand, have the most high performance in relation to protein content, and hydrolysates are used when rapid absorption of proteins is necessary. The casein ingredient can be calcium caseinate, potassium caseinate or sodium caseinate. In reality, protein powders are designed to help athletes and bodybuilders gain muscle mass. However, those supplements that are intended for children can only supplement the diet of the latter and fill the gap in their diet that is formed in it due to failure to take measures to include protein in it.

What You Should Know About Protein Powders

Responsible educators and parents should thoroughly find out how much protein and what supplements should be given to children. Dehydration, calcium loss and kidney dysfunction are some side effects which may occur due to an overdose of protein powder. If your child is hyperactive, he has a busy schedule at school and has classes every day. martial arts, then the protein intake for him should be slightly higher than for children who do not have to cope with a busy schedule. But even if your child is a picky eater, a protein-rich diet that includes chicken, turkey, crab, grains and milk will be enough. However, if you still think that the amount of protein in your child's daily diet is not enough, you should use additional funds, consult a professional before starting to use any supplements.

Important to know: The amount of protein your child needs is determined according to his weight and age. Below are key guidelines to use when calculating the recommended protein intake for children.

• A child aged 6 to 15 years needs no more than half a gram of protein for every 0.454 kg of weight.
• Children ages 1 to 3 years old require an average of 13 grams of protein per day.
• Children aged 4 to 8 years and 9 to 13 years are recommended to consume 19 and 34 grams of protein daily, respectively.

The remaining proteins are converted to fat and stored as such. It is because of protein supplements that are high in fat, carbohydrates, sugar and artificial flavors that children's doctors try to discourage parents from using such products and advise providing children with a healthy, protein-rich diet. Tuna, cottage cheese and milk are some of the foods that are excellent sources of proteins. Parents should be sure to include sufficient amounts of protein in their children's daily diet.

Things to Keep in Mind When Using Protein Powders

The protein supplements you give to children may cause allergic reactions. So be careful, especially if your child is allergic to certain ingredients. At first, give your child protein powder in small quantities. It is most important to follow this advice if your child eats everything at the dinner table.

Don't judge the effectiveness of a protein powder based on the price listed. The “total cost” label makes it easy to mislead some people searching healthy drink educators, without offering anything in return. So read package labels before making your choice. The other side of the coin: Reading labels carefully is certainly a good thing, but there are times when the recommended amount of protein powder on the label exceeds what the body actually requires. Therefore, always consult a qualified practitioner.

Protein supplements

The following are some protein supplements that are considered beneficial for children if consumed in the correct amount, which, as mentioned, is not always the same as what is recommended on the packaging.

Whey protein is a complete protein obtained from cow's milk. Whey protein isolate (WPI) is considered a pure protein. However, certain protein supplements may contain ingredients, such as creatine, that are considered essential only for bodybuilding. For children, choose supplements that are pure whey protein without sweeteners or other impurities. This makes them safe for children to consume. Manufacturers can infuse whey proteins with different flavors, which protects such supplements from the whims of children. In addition, whey proteins themselves have no taste, making them discreetly added to soups, dressings, sauces, smoothies and cereals. Summary: Whey proteins are safe for use in children, but due to the variable use of ingredients, their use requires prior advice from a specialist.

Nutrition for children (video)

Hemp protein is also an important plant protein that helps boost energy levels. It contains essential amino acids such as arginine, cysteine ​​and tyrosine. Children need these acids in certain quantities. Hemp protein works great when added to cookies, grain dishes, or baked bread. In addition, it does not contain gluten, so it does not irritate the intestinal mucosa and does not cause any allergic reactions.

An option that can serve as an excellent source of protein is serving of cereal dish, mixed with milk or simply pureed in a blender with a glass of milkshake to obtain a protein drink. This option replaces protein powder and, being easily digestible, does not cause any stomach problems. It helps the child to function well by providing him with the necessary level of energy.

Powdered milk is also a healthy source of protein - something that is low in fat as it contains all the essential amino acids. A spoon or two per glass of milk or serving of porridge significantly increases the nutritional value of the diet. Protein powders containing soy can be an excellent solution for children who are lactose intolerant. Soy is considered an essential protein that does not affect the amount of fat and calories in the body.

Disclaimer: This article is intended for educational purposes only. The recommendations given may not be universally applicable. The information provided should in no way replace the diagnosis and advice of a medical practitioner.

Is it possible to give children protein supplements, at what age and in what quantity is protein allowed for a child? What is better: protein from natural foods or protein powder?

Sports nutrition It is increasingly becoming fashionable not only among adults; it is also often used by children. Only a doctor can recommend a protein supplement such as protein, taking into account the physical, mental, and emotional stress of a teenager. Before answering the question: can children eat protein, it is necessary to study the child’s nutritional habits, the amount of protein consumed, his load and health status.

What is protein?

Protein translated from English means protein. Not a single organ of our body, not a single cell or tissue of the body can develop rationally without a sufficient amount of protein.

Protein is produced exclusively from natural ingredients. By using latest technologies A concentrated powder is made from ordinary whey, which contains large quantities of protein.

Eat different types protein, among them the most popular and popular:

• whey– is perfectly broken down, which allows amino acids to instantly enter the blood. This protein promotes rapid muscle mass gain;
• casein– it takes longer to digest, about 6-8 hours, so amino acids enter the body gradually, filling it with useful substances;
• soy– perfectly reduces cholesterol levels in the blood, used for osteoporosis. It can cause allergies in children.

Protein for children: benefit or harm

Proteins are very important for the development and growth of children. If they enter the body in sufficient quantities, children lead an active lifestyle, they are cheerful and absorb well school curriculum, go in for sports, maintain a fairly busy and intense schedule of activities.

But it is not always wise to give children protein to fill their bodies with protein. Most boys and girls get enough protein from regular food, as long as their menu is varied and rich in vitamins.

There is a lot of protein in the following foods:

• lean red meat and chicken;
• seafood and sea fish;
• dairy products cottage cheese, milk, kefir;
• eggs, including quail;
• legumes and grains, soy products;
• nuts, nut butter, etc.

These and some other products can cover your daily protein requirement. It turns out that children don’t really need protein. It is possible that protein in a normal diet will not be enough if the son or daughter plays sports or leads an active lifestyle. But still, before giving your children protein powders, consult your pediatrician and trainer.

Avoid overdosing on proteins. Its excessive consumption negatively affects the kidneys and other organs. If you drink protein without the advice of a specialist, you can harm the child’s health: interruptions in the functioning of the stomach and intestines, weakness, and allergic reactions occur.

At what age can you consume protein?

If children most likely will not consume protein without parental permission, then teenagers, following the example of their adult friends, can try it on their own. IN adolescence this can negatively affect the health of athletes, especially if the dose of its use is exaggerated.

There is no specific age limit for children to take protein supplements. For example, at 13-16 years old, some trainers recommend adding protein powder to food. But it is necessary:

• strictly adhere to the recommended doses and do not exaggerate them;
• do not consume proteins without the permission of a doctor or trainer; they must not be mixed with other sports supplements;
• calculate the amount of protein consumed with food and only if it is not enough, resort to the help of protein.

The amount of protein required for a child is determined depending on his weight and age. There are several guidelines that can be used when calculating the amount of protein a child needs per day:

• children from 1 to 3 years old need 4 g of protein per kg of body weight;
• for children from 3 to 7 years old, 3.5-4 g of protein per 1 kg of body weight is recommended;
• schoolchildren 8-11 years old should consume 3 g/1 kg;
• for adolescents aged 12 years and older, 2.5-2 g/1 kg is recommended.

We are talking about protein found in regular foods. One chicken egg, for example, contains 7 g of protein, 90 g of chicken meat contains 18 g, 1 glass of milk contains 8 g of protein, and 200 g of cottage cheese contains 14 g of protein.

How to take protein correctly

As we said above, if your son or daughter does not consume the required amount of protein in food and at the same time plays sports, you can, after consulting with a doctor or trainer, give them protein powder little by little.

Protein is usually mixed with milk, water or juice. Drinks should not be hot. It is better to drink the daily dose recommended for a teenager in two doses, so the protein is absorbed faster.

You can take one part of the sports supplement between breakfast and lunch, and the second part after training. Let your child have a snack after the drink with fruit so that the body receives additional vitamins.

The answer to the question is whether protein is harmful for children: everything should be in moderation. If there is an excess of protein in the diet, this often leads to dehydration and loss of calcium. In addition, the protein is contraindicated for adolescents with kidney pathology and liver and heart problems. Also make sure that children do not have allergies to additives; if they develop, stop giving them immediately.

We've looked at the pros and cons of using a protein supplement. Parents themselves will be able to conclude whether it is harmful to their child. In general, the young body does not require proteins.

A teenager may well get them from food. If there is still a need to use protein in order to achieve sports results, then only a specialist will help you understand this issue. He will advise you at what age and in what quantity you can take a sports nutritional supplement.

You have probably already heard, more than once, reviews from some disappointed athletes about the uselessness of taking protein mixtures. However, we must understand that such an opinion in itself is absurd, to enhance muscle growth, protein is a necessary component.

Criticism of additional consumption of this substance is most often associated with the fact that a particular athlete does not know how to properly take protein. As a result, it either has no effect or its effectiveness is practically unnoticeable.

Therefore, there are certain rules for taking protein.

Proteins perform a huge number of functions in the body.. Without them, the life of the body would not be possible, since they contribute to all metabolic processes and play a regulatory, protective, energetic, and construction role. In addition, they form the basis for the structure of the entire human muscular structure.

Protein components are found in almost any food you eat daily. There are especially many of them in dairy products, meat, fish, rice, peas, soy and so on. But why drink protein if you can get protein from regular food, which is also adapted for self-synthesis?

With a normal lifestyle, the regular breakdown of protein and its transport for certain purposes is approximately equal to its consumption + reproduction. A person can satisfy the daily requirement for it (1-1.5 grams per kilogram of body weight) by following a standard healthy diet.

However, intensely training the athlete increases protein consumption by 2 times: on growth, regeneration and energy balance muscle fibers. Getting it from food doesn’t make sense for many reasons:

• Double the calories.
• Slow and defective absorption.
• Stress on digestive system at certain times of protein intake, implying subsequent physical activity.
• Protein deficiency, in turn, can lead to catabolism, muscle degradation and various diseases.

That is why athletes need additional protein supplementation from specialized mixtures.

For gaining muscle mass

Not every athlete knows how to drink protein to gain muscle mass for the most effective impact additives. To begin, you must adhere to the following recommendations:

1. If you just can’t gain weight, but are not an ectomorph, before taking high-protein mixtures, consult your doctor for a preliminary examination and rule out diseases that accompany excessive thinness.
2. If you don't have any, choose the right protein based on your weight gain program and physique. When gaining weight, they most often drink a protein concentrate (in accordance with an individually compiled caloric intake), containing residual components of carbohydrates and fats, or an isolate when enough calories are received from food and other supplements (for example, gainers).
3. Always use mixtures recommended by industry experts. This will help you be confident in their professionally calculated composition.

As for how many times a day you should drink protein cocktail, then, of course, everything depends on the training program. But usually it’s 4-5 servings per day:

1. In the morning- when the body, after 8-9 hours of sleep, needs urgent anabolic nutrition. At night, the muscles go through a very complex recovery cycle, so in the morning they need to be fed with a portion of the protein mixture. Otherwise, the body begins to use its own energy resources as fuel, breaking down glycogen and amino acid reserves. And, in addition, under conditions of protein starvation, the synthesis of the hormone cortisol increases. The result is a catabolic reaction. To avoid this, drink a quick protein shake about half an hour after waking up.
2. During the day, since the amino acid pool in the muscles must be constantly replenished. Between meals, you should drink a serving of isolate or slow, complex protein 1-2 times, if you do not have the opportunity to eat regular food for a long time.
3. Before the training It is very important to take a quick protein mixture - isolate or BCAA complex half an hour before class - to maintain the level of amino acids in muscle tissue.
4. After training The body absorbs nutrients best, and in addition, this is the most risky period for the development of catabolism. At this time, glycogen reserves are running low, the concentration of amino acids is significantly reduced. The body requires immediate protein supply to restore muscle fibers and their growth, as well as replenish energy reserves. When training to gain weight, the best option would be either a complex protein with a predominance of fast carbohydrates. But it is most advisable to drink a gainer with a predominance of simple carbohydrates - this way you will close the protein-carbohydrate window.
5. For the night You also need to drink protein. After all, in a dream, all physiological processes only slow down, but do not stop, which means that the muscles will also starve. To ensure an influx of amino acids throughout the night, drink casein protein, so it is absorbed within 8 hours.

For weight loss

Knowing how to properly drink protein in order to lose weight is especially important, since in this program, the body needs protein especially urgently due to its deficiency caused by diet.

Observe the following admission rules:

1. To lose weight, you need to purchase 2 types of protein - fast isolate or hydrolyzate (preferably whey), and slow casein.
2. Drink mixtures according to the same program, even when gaining weight, with the difference that when losing weight, slow protein can replace up to 2 standard meals.
3. Be sure to follow the established training program; protein itself will not help you achieve a beautiful, sculpted body without playing sports.
4. In combination with mixtures, you can use almost any other supplements, including thermogenics and lipotropics.

How much protein should I take per day?

First of all, before you start drinking mixtures, you need to calculate your individual duck protein dosage. To do this, multiply your own body weight by 2 ( 2 grams is the norm of protein per kg of body weight). For example, you weigh 90 kg. This means your daily protein dosage is 180 grams of protein.

How many times a day to take protein depends on the personal needs of the body, the amount of amino acids obtained from other foods and the characteristics of the training. But usually it's 3-4 times a day, 30-60 grams squirrel at a time.

At the same time, prot can be dissolved in almost any liquid, but if, for example, milk is used, monitor the final calorie content.

And although with the help of the mixture you can replenish the full individual norm, it is still better if 50% of the substance comes from regular food.

When is the best time to take protein?

In fact, at what time you should take a protein shake depends, first of all, on the type of substance in the mixture and the training program.

Proteins have different speed assimilation. So the following main types are distinguished:

1. Fast, with an absorption rate of 40 to 60 minutes - whey, egg, meat, rice,
2. Average, with complete absorption in 6 hours - for example, soy
3. Slow, up to 8-12 hours - casein

Thus, there is no need to take protein frequently so that the muscles do not “starve”; it is enough to simply correctly combine the intake of different mixtures.
The main periods of use of the additive are: training days, according to the rate of absorption, can be divided into:

You shouldn't stop eating protein on rest days either. At this time, active muscle growth and recovery is underway, requiring an additional portion of protein. Therefore, you need to drink it something like this:

• Morning - quick protein
• Day - complex
• Night is slow

If you are a vegetarian, fasting, or for some other reason do not want to drink animal products, purchase fast rice and soy protein, as well as a bcaa amino acid complex and take them according to the recommendations above.

What protein to drink

All protein mixtures can be divided into supplements for weight gain and mixtures for weight loss (as well as shaping and drying). You can choose the best supplements from the sports nutrition ratings.

For example, it contains such isolates for weight loss How:

1. Zero Carb by VPX
2. ISO-100 by Dymatize
3. Iso Sensation by Ultimate Nutrition
4. Varcil R2

Concentrates and complexes that are worth using for weight gain:

1. 100% Whey Gold Standard
2. 100% Pure Platinum Whey (SAN)
3. ProStar Whey Protein from Ultimate Nutrition
4. Syntha-6 from BSN

And also slow proteins that you need to drink on any training program:

1. 100% Casein Protein from Optimum Nutrition
2. Lipotropic Protein (LG Sciences brand)
3. 100% Casein by Dymatize

Answers on questions

At what age can you take protein??

The question of at what age can you take protein is one of the most popular among teenage boys and girls. The answer directly depends on the amount of protein consumed from food. It is possible and even necessary to take supplements from the age of 14, 15, 16, if it is not possible to reach the teenage norm - 1.5 g per kg of body weight, from food, or there is a protein deficiency according to doctor's indications. However, you should carefully study the composition and drink exclusively pure mixtures that do not contain any unnecessary components, except perhaps vitamins and minerals.

How long can you consume protein??

Many mixtures are recommended to be taken intermittently, such as creatine, since regular use can disrupt the natural production of this substance. But whether you need to take a break when taking protein depends only on individual medical indications, in particular, if there is an excess of protein in the body. However, here you can take preventive measures - eat more vegetables and fruits based on fiber. Also, you should somewhat refrain from taking the supplement at least once a year, for a week, during the training break, without giving up high-protein foods. A rested body will be much more receptive to the renewed consumption of protein mixtures.

How long after taking the supplement can you eat??

Protein is found in almost all regular foods and food does not affect its absorption in any way, so you can drink protein and eat right away - there are no restrictions.