Sports activities take more and more places in our life: we run, we go to pools or gyms, trying to pump up thereby muscles or to lose extra kilos. To help athletes to achieve notable results in this case, protein cocktails were created: not only that how many times for a week we are engaged and with what loading, but also our food before and after the training is important.
As proteinaceous cocktails help with extension of muscles
To build up muscle bulk it will not turn out without presence at an organism of enough proteins (proteins) — its peculiar bricks. Without this construction material it is impossible to restore the damaged fabrics, and trainings will not bring any effect.
Whether you know? Protein additives in small amounts can be used as ingredient at preparation of usual dishes (if it is specially not specified in the instruction about their separate use), increasing that their biological value for an organism.
Competent approach to food will be a guarantee of preservation and increase in muscle bulk, and for this purpose it is necessary to eat proteinaceous food regularly. For the aid to the athlete protein cocktails — the drinks sated with water-soluble proteinaceous and carbohydrate structure which is construction energy potential for growth of muscular weight will come. In their structure there are also amino acids which are also promoting recovery of muscular structure.
Cocktails on the basis of protein are easily acquired by an organism therefore they can be used to, in time and after physical activities, both moderate, and long trainings.
If to generalize influence of protein cocktails on an organism, then their advantage is caused by the following aspects:
- restoration of the exhausted glycogen stocks in muscles;
- regeneration of muscle fibers;
- growth of muscular weight.
Learn, what is better: protein or amino acids, protein or geyner.
Possible side effects
It is not necessary to be fond too of protein products as the excess of protein in an organism provokes such violations:
- formation of uric acid that leads to gout and an urolithic disease;
- growth of fatty tissue and a set of weight (without the corresponding power loadings).
There can be also other difficulties:
- individual reaction to cocktail components;
- intolerance of proteins;
- allergy in the form of skin rashes;
- disorder of digestive tract (because of shortage in an organism of enzymes);
- locks;
- poisonings (because of the expired expiration date of additive or the broken integrity of the package of a product).
If cocktails are cooked independently, then it is possible to face that stale products (for example, eggs) may contain dangerous bacteria.
Whether you know? The protein diet is often recommended at therapy of depressions: the lack of protein of an organism in combination with hard work and defective rest causes emotional frustration.
When it is better to accept
If the athlete sets before himself the purpose to grow, become more and stronger, he needs to accept proteinaceous additives in a special way. For this purpose there are certain rules of consumption of a protein by which it is possible to increase power results and to enhance effect of sports activities (if to use them in 3–4 receptions within a day).
After awakening
During night rest, food does not come to an organism therefore it begins to spend the stocks of power sources:
- from a liver and muscles (glycogen);
- due to destruction of muscle fibers (amino acid).
One more process which is started after awakening is the increased producing hormone of the cortisol promoting disintegration of muscle fibers (catabolism).
To prevent everything, the destructive influences described above, every morning after rise it is necessary to accept a portion of protein.
Learn in more detail when it is necessary to drink protein cocktail.
Before and after a training
Prior to a training of squirrels it is necessary surely: when at power loadings high concentration of amino acids does not come to blood, the organism begins to consume protein from own muscles for power expenses. Having accepted a digestible protein before occupation, you will avoid catabolism of muscles.
Therefore adhere to the following principles of food:
- one couple of hours prior to a training use a portion of the balanced dish with complex carbohydrates and protein in structure (for example, pasta or omelet from 2 eggs and 4 boiled egg whites);
- if for any reasons you did not manage to eat a full-fledged proteinaceous portion, then for half an hour prior to a training feed the organism of 30 g of proteinaceous drink (it you to a podstegnyota restoration process, and by the time of destruction of muscles of squirrels will already begin to influence).
After sports loadings the organism hungers and it needs to fill up energy: glikogenovy stocks sputtered out, and the amount of glucose and amino acids is reduced. At this moment the muscles are capable to perceive all useful substances with a huge speed.
To fill expenses of carbohydrates and to increase the level of amino acids in blood, the first minutes after the training use carbohydrate and proteinaceous mix (geyner).
Rules of the use of protein products after the training:
- after half an hour after classes to use a double portion (60–70 g) of protein with plain carbohydrates (fruit and vegetables);
- in 1 hour — full meal.
It is important! That to prepare by the correct image protein products of the house, it is necessary to get the high-quality blender.
Before going to bed
During rest the recovery muscle work is continued at night. As in the course of a 6-8-hour interval of a dream food does not come to an organism, he receives less amino acids and cannot fully be restored. Reception of a portion of a protein for the night is simply necessary for prevention of night destruction of muscular structure. Therefore for half an hour before rest it is necessary to use a dose of a slow protein (casein, soy protein): it will be acquired with a low speed and will provide necessary amount of amino acids during the night period.
How to make: recipes of home-made cocktails
The sports industry saturated the market of sport food with a set of protein additives to the menu of athletes. However, houses too can be prepared these drinks from natural products.
As the main advantage of house production of proteinaceous cocktails serves their low cost in comparison with sports food of professionals and also the fact that store analogs quite often contain narcotic components and steroids.
Important! In ready juice, jams, jam and fruit concentrates there can be an increased content of sugar therefore it is necessary to control its quantity during autographic preparation of protein cocktails.
Simple and popular recipes of protein mixes for increase in muscles are given below. All ingredients mix up by means of the blender, and then the ready-made product is at once eaten. Egg and cottage cheese
Structure:
- cottage cheese — 200 g;
- honey — 3 tablespoons;
- eggs — 4 pieces (or 50–60 g of egg powder);
- sour cream — 1 tablespoon.
Honey and dairy
Structure:
- milk — 300 ml;
- honey — 1 tablespoon without hill;
- large banana — 1 piece;
- vanillin — on the end of a knife.
Pay attention to types of proteins in sports food.
Orange and cottage cheese
Structure:
- orange juice — 100 ml;
- cottage cheese — 100 g;
- milk — 150 ml;
- eggs (protein) — 2 pieces;
- cocoa powder — 1 h a spoon.
Berry and kefiric
Structure:
- berries — 100 g;
- kefir — 250 ml;
- average banana — 1 piece;
- water — 50 ml.
Dairy and fruit
Structure:
- milk — 250 ml;
- fruit concentrate — 50 g;
- cottage cheese — 100 g.
Study the program of food for ectomorphic type of a constitution.
Nut and dairy
Structure:
- walnut nuts — 2 pieces;
- milk — 250 ml;
- the cottage cheese (fat-free) — 4 tablespoons;
- fennel, spinach and salt — to taste.
Strawberry
Structure:
- strawberry (fresh or frozen) — 1 handful;
- unsweetened yogurt — 150 g;
- milk — 150 g;
- porridge (flakes) — 2 tablespoons;
- honey — 1 tablespoon.
Pay attention to a diet at a set of muscle bulk for men.
Dairy and lemon
Structure:
- powdered milk — 20 g;
- lemon juice — to taste;
- water — 200 ml;
- sour cream — 1 tablespoon;
- the cottage cheese (fat-free) — 2 tablespoons.
How to make protein cocktail for growth of muscles: video
In conclusion we will emphasize that the protein cocktail intended for growth of muscular volume is not an alternative to standard meal, and only serves as addition to a diet. Proteinaceous additive considerably increases effect of power loadings and helps to be restored quicker after them.