How to take protein

Many newcomers, athletes who quickly want to gain weight, are interested in how to properly take protein, is it harmful to the body and which one is better to choose in order for the price to match the quality? There are really a lot of questions.

Let's start with the most important thing, what is protein. Protein is a protein. Proteins are complex chemical compounds, of which the skin, hair, nails, muscles, ligaments of a man, etc., consist. If you want to increase muscle mass, develop endurance and strength, then with intensive training you just need to take 2 g of protein per kg of your weight per day or even slightly more. The question of how to take the protein correctly excites every athlete.

It is necessary to add milk, eggs, cottage cheese, fish, chicken, buckwheat to the diet. All these are protein-rich foods. But very often it happens that athletes do not have the opportunity to eat the right amount of food, so when training hard, for the development of muscle mass, you can use sports supplements as an addition to the basic diet.

Protein supplements will help the muscles to regenerate faster and better, and also provide them with the necessary building material for intensive muscle growth. In addition, biological supplements can help experienced athletes in working on the relief. Those who already have a large muscle mass and want to receive relief muscles are forced to resort to a special diet. It is called "drying the body." This is necessary in order to reduce the amount of subcutaneous fat, while the fat from the diet should be eliminated completely, carbohydrates greatly reduce, but proteins need to eat a large amount to support the available muscle mass. Very often young athletes do not know what the protein is, and start to consume everything. At the same time, if they can not eat large amounts of proteins from natural foods, they can also resort to the help of sports supplements. Many people are asking how to properly take protein, I'll talk about this later.

Protein supplements are produced mainly from milk. Whey proteins, casein are all different types of milk proteins. In the manufacture of sports nutrition, using special methods, pure protein is extracted from milk, and all other unnecessary components are separated. Also, egg whites are sometimes used - these are very good and full-value supplements, but at the same time their cost is much higher than milk-based additives. In cheap sports supplements, soy proteins and chemical "garbage", such as preservatives, dyes, sweeteners and flavorings, are usually used.

In order to choose the right sports supplement, you must, first, pay attention to the composition. The best supplements are those that consist of milk and egg proteins, but since the latter are quite expensive, it is better to choose the first. Secondly, in the sports nutrition should not be present soy proteins. Third, sports nutrition is best chosen by famous American or European brands. Fourth, it is very important to pay attention to the percentage of protein in the mixture, the higher this percentage, the better.

How to take protein? This question is of interest to almost all beginners. It is necessary to take portions of about 30-60 grams, depending on the weight of the individual person. Use sports supplements as additional make-up 1-2 times a day, between meals or overnight.

Protein intake is not an obligatory measure, it is only an auxiliary tool that will help you in working on creating the necessary relief body. Most importantly, before using them, consult a doctor.