If you play sports or watch the beauty and a figure, then, for certain, heard about advantage of a protein. However, it is not recommended to use only sports food, it is better to combine it with the food rich with protein. Let's understand with what products it is possible to replace a protein and how to make useful cocktail in house conditions.
For what the protein is necessary?
Protein — the concentrated protein secreted in an invariable view from the products supporting him. Today it is the most popular and safe type of sports food. Internal fabrics grow at the expense of irreplaceable amino acids which the organism is not capable to produce therefore the person has to receive them from food.
Whether you know? Protein participates in creation of DNA and hormones of the person.
The athletes wishing to change the body (whether it be a set of muscle bulk or, on the contrary, weight loss), have to support the level of the amino acids which are contained in protein, otherwise efforts will be vain.
Types of a protein
Proteins classify by raw materials type on:
- Serumal — the most popular and available. Includes a big share of protein and also lactose. Helps with process of set of muscle bulk and burns fat. Fills an energy charge if to use it before a training, and restores forces after it.
- Casein — the long-playing look supporting growth of weight at night and interfering its destruction. Accept also for satisfying of feeling of hunger and weight loss.
- The hydrolyzate — contains 2 — 3 connected amino acids. It is easily and quickly acquired by an organism, stimulates it to careful clarification. Athletes use it for recuperation and a stock of a glycogen.
- Isolate — bystrousvoyaemy, is ideal for the use before a training. Sates an organism with necessary elements.
- Soy — is used as a protein source by vegetarians as in vegetable proteins there are no amino acids.
- Egg — contains a big set of amino acids, however it is not recommended for those who want to lose weight: in it there are a lot of carbohydrates.
- Dairy — a combination of serumal and casein proteins, it is possible to use at any time.
- Meat — additive at the heart of which there is a beef protein. A protein source for athletes.
With what products it is possible to replace?
Not always athletes can accept sports food therefore it is important to know, than it is possible to replace it in house conditions. If to consider a serumal protein as powdered milk which it upon is, or nutritious mix then it would be possible to draw a conclusion that it is easy to replace it with the same powdered milk or baby food. However it not so.
Milk contains a large amount of fats and carbohydrates (from which the serumal protein is cleaned) and to fill up necessary reserves of protein from baby food, it is necessary to use it too much that will be several times more expensive the most expensive protein complex.
Meat
Red meat as it contains group B vitamins, iron, zinc, and, above all — the creatine useful to growth of muscles is more preferable.
Important! It is necessary to use only low-fat parts of a body of animals (for example, back) and not to use oil and fat when cooking.
What to use:
- beef;
- mincemeat of 5%;
- pork;
- poultry (chicken or indyushiny breast).
Fish and seafood
The fish protein is also useful, as well as meat. Fish is rich with fats (omega-3), iodine, does not contain cholesterol. The main thing is to give preference to inhabitants of natural reservoirs and to attentively study storage conditions which often break.
Learn about advantage of seafood.
What to use:
- tuna;
- pollock;
- hake;
- halibut;
- salmon;
- red and black caviar.
Eggs and dairy products
Ideal replacement to sports food. Are ready to the use at once, contain necessary substances for growth, vitamins and minerals.
Whether you know? Dairy products contain B12 vitamin important for vegetarians as it is not in vegetable products.
100 g of milk contain about 3 g of protein. Also milk does not manage to accumulate toxic elements as has a short expiration date.
What to use:
- milk of 2%;
- cottage cheese of 2 — 5%;
- Swiss cheese;
- eggs.
Nuts
Vegetable products contain not all amino acids which the person needs therefore lose to animal products. With protein among them nuts are the richest.
What to use:
- walnuts;
- peanut butter;
- nut mix (peanut, almonds, walnut, cashew);
- nut mix with dried fruits (fig, raisin, dates).
Bean
Beans are rich with vegetable protein, low-fat. At the same time are acquired worse than other products therefore it is not necessary to take them as a food basis.
What to use:
- soy (her squirrels it is comparable with an animal by efficiency, does not contain cholesterol);
- soy meat;
- bean chips;
- green peas;
- lentil.
Approximate menu per day
There is no uniform recipe for modification of the body, however there is a main rule: to do not miss meal in certain time of day. Besides, right after the training it is important to have a bite, for example, banana or protein cocktail as during this period nutrients are acquired.
It is better to spend the main meal in 1 — 2 hour after the end of a training.
For a set of muscle bulk
If you decided to gain weight, follow such advice:
- After a dream always drink a glass of water which will start a stomach.
- The breakfast has to be most high-calorie meal, in its basis — complex carbohydrates.
- Do not use carbohydrates in the evening. The dinner has to consist of protein.
Important! Eat often: instead of three times a day — six-seven (calculation depends on a constitution and metabolic rate).
Approximate menu:
- Breakfast: porridge on milk (oat, wheat) or buckwheat, 3 boiled eggs, milk, whole-grain bread.
- Having a snack: banana/pear/apple + roll or nuts.
- Lunch: rice, half of chicken or indyushiny fillet, vegetables, whole-grain bread.
- Afternoon snack: rice, half of fillet, vegetables.
- Dinner: low-fat fish, boiled potatoes, vegetables salad.
- Last dinner: cottage cheese, kefir of 1%.
For weight reduction
To get rid of excess weight, it is important to adjust food and there are no wrong products. It is necessary to reduce gradually the caloric content of the used products and to eat fractionally.
Approximate menu:
- Breakfast: 2 boiled or fried eggs, cheese, whole-grain bread, tea/coffee/water, fruit (grapefruit, banana).
- Having a snack: banana/apple, 1% kefir or fermented baked milk.
- Lunch: half of chicken fillet or turkey, vegetables.
- Afternoon snack: cottage cheese with honey.
- Dinner: the baked low-fat fish, vegetables salad.
Preparation of protein cocktail
We offer you the simple and effective recipe of protein cocktail with taste of cocoa which will help to gain muscle bulk in a natural way. The ready-made product contains: 210 Kcal, 28 g of protein, 9 g of carbohydrates, 4 g of fat.
Ingredients:
- cottage cheese — 100 g;
- milk of 1% — 200 ml;
- cocoa — 1 tablespoon.
Place all components in the blender, shake up to homogeneous mass. Cocktail is ready. Enjoy your meal! Accepting proteins, you remember that at one time the human body is capable to acquire no more than 25 — 30 grams of protein, consider it when calculating a day diet. Also do not forget to eat often, but a little, and then you will see results of the efforts already soon.