The benefits of protein cocktails for both the average person and the athlete are great, because with them we get quality proteins, for building new muscle cells, which are so necessary in power sports. However, protein can also harm the body, if not properly applied.
If your goal is to pump muscle, increase strength, lose weight, or just stay in good physical shape, then your diet should be supplemented with protein (protein), with adequate strength training.
The Benefits and Harms of Protein
Protein is a building material for muscles, and if it is not enough in the body, then you can forget about muscle growth, there is no protein – no muscles. Protein supplements are absolutely harmless, they have no side effects if you do not take more than 900 grams of protein a day. However, in some people, with individual intolerance of some components that may contain protein mixtures, the negative effects of protein intake, for example, digestive disorder, flatulence, and even an allergic reaction, can develop.
The widespread myth that the protein is planting the kidneys is still a myth for the time being, because reliable studies that can be relied upon and with certainty that the protein is harmful to the kidneys is not there. But still, it should be remembered that everything in large quantities is dangerous to health, even from water you can die drinking at one time a lethal dose of 7 liters (bodybuilders are a separate category, they can drink during the day and 10-12 liters of water).
To ensure that protein shakes do not bring side effects, harm to the body, it is necessary to adhere to reasonable dosages, take label instructions (as a rule, not more than 2-3 measuring spoons per day) and give preference to expensive, high-quality protein firms:
- Optimum Nutrition
Many protein cocktails are available in the form of protein powder in plastic jars, some containers with protein are broken into portions, using small bags, which in turn is very convenient! We recommend adding at least 2 to 3 protein cocktails per day to your diet, making sure that one of the protein drinks is taken immediately after the workout (so as to saturate the body with amino acids as quickly as possible). Read the article about Testosterone boosters.
Why do I need protein in the form of supplements?
Obviously, many people think now, “Why do I need protein shakes, can not I get enough protein from regular food?” The answer to this question is yes! The problem lies in the following, as we all know that to achieve the best results we should try to eat at least 1.5 grams of protein per kg of body weight, but in practice, it turns out, it is very difficult to translate, get as much protein from regular food. Not many people have the time to cook chicken breasts throughout the day, which could replace protein shakes. However, with the latter everything is much simpler, to prepare a protein cocktails take only a couple of minutes, it’s very simple:
Scoop the powder from the container, pour it into a mug, or into a shaker, pour all the liquid (anything, water, milk, fruit juice), and mix everything in a mixer, or stir everything with a spoon for 20 seconds, or pour the powder into a shaker and shake it it’s up to the complete dissolution of the protein, everything, on this your protein cocktails is ready.
Each serving usually has about 17.5 grams of protein, which means that protein shakes are much more convenient to consume, unlike regular food.
Of course, you should receive most of the protein daily with regular food, but at the same time, your diet should be diluted with two or three meals of protein cocktail. The first intake of protein should occur in the morning, your body, your muscles starved, did not get nutrients, proteins, throughout the night or 8 hours while you were sleeping, so the morning reception of a whey protein cocktail is ideal (it is the fastest digestible protein), your muscles will quickly be saturated with all the amino acids necessary for growth and development.
The same applies to the time taken to take the protein, immediately after the workout. This is probably the most important time when you need to drink a protein cocktail. During training, the muscles are subjected to extreme stress, the body works on wear and tear, the energy resources are running out, eventually the muscle glycogen reserve is depleted, microtraumas appear in the muscle tissue, therefore, after strength training, it is necessary to drink a protein-carbohydrate mixture, ( protein cocktail or geyner).
Protein cocktails can vary in their composition. Some high-protein mixtures contain a large amount of carbohydrates and proteins, and some drinks have a low carbohydrate content, have a low glycemic index, which makes them ideal in their composition, for athletes who sit on a low-carbohydrate diet.
In the sports nutrition market, the protein comes with a variety of flavorings, from strawberry to banana and chocolate. As practice shows, observations, protein shakes and drinks are tastier when they are cooled. And by mixing protein powders with various fruits, you get not only a set of antioxidants, a charge of energy, and an excellent taste of fruits, but a complete set of amino acids for building quality musculature.
How much protein do you need per day?
The daily need for proteins for an adult, with a sedentary lifestyle, is 0.7 grams per 1 kg of body weight, or about 42 grams of protein for a person who weighs 60 kg.
Experts in the field of nutrition say that the maximum demand for protein in athletes, it can be from 1.1 to 1.7 grams per kilogram of weight. So a 60-kg athlete, who is training hard, will probably need about 94 grams of protein maximum.
On the other hand, a professional bodybuilder should eat at least 1.5-2 grams of protein per 1 kg of weight, to build a large muscle mass, otherwise, a lack of protein will lead to catabolism (destruction) of muscles or the impossibility of building muscle.