If you are anxious with the condition of the figure, do fitness or other type of activity for creation of beautiful contours of the body, then before you for certain there was already the question of reception of special sports food. The protein is considered one of the most necessary additives to the diet.
How many the protein it is necessary to receive
The quantity of the protein which you need to receive depends on several moments:
- what aim you pursue: to gain muscle bulk or to lose weight;
- what your present weight; - what amount of protein you receive from the usual diet; - what structure of the protein product.
If the purpose - weight loss, then your task to provide to the organism 1-1.5 grams of protein on 1 kg of weight a day if you plan to gain muscle bulk or to keep muscles when drying not less than 1.5-2 grams. These rules are often challenged by some body builders and coaches advancing own techniques, but the majority after all adheres to the specified dosages.
Besides, it is required to know approximate filling of your diet, that is nutrition value of the products used daily. For this purpose it is necessary to keep the special diary in which to fix total number of food, its caloric content and the ratio of proteins, fats, carbohydrates. There are special websites and phones applications which facilitate this task. Thus, having defined the actual use of proteins from products, you can calculate how many grams of the powder protein are required to you. Next moment: medicines with 100% content of protein don't exist, usually they contain from 70% of protein, the rest - carbohydrates. For example, weighing 65 kg and trainings three times a week for increase in muscle bulk, you count, on 2 grams of protein on 1 kilogram of body weight, that is 130 grams from which 60 you receive, eating daily products with the high content of proteins. That is the deficiency is 70 grams. It means that your need for the seventy-percentage powder protein makes 100 grams a day, and, regardless of that, training it or not.
Basic rules of reception
Having dealt with the dosage, it is necessary to consider also when and as it is better to use the protein: - divide standard daily rate into several receptions as it is convenient to you, with such calculation that the single portion of protein (not powder in general!) made no more than 30 grams (such dosage often raises doubts at different experts, but it is the average medical indicator, for the beginner there is no need to neglect it); - you don't dissolve powder with boiled water, from it protein denatures (is displaced), use juice, milk or water of room temperature; - define one reception right after the training, providing thus construction material to muscles; - don't try to fill with the powder protein all standard daily rate of protein, it is necessary to diversify the diet with other products; - if you seek to lose weight, use protein cocktail as having a snack; - receive the protein before the main meal if your purpose - growth of muscles; - don't reduce standard daily rate of protein for economy - don't receive desirable result.