Protein cocktail for muscle growth

It used to be that a protein cocktail for muscle growth is relevant only to the strong half of humanity. However, in our time no one will be surprised by the girl who chooses such sports nutrition. Beautiful muscles instead of fat will not prevent anyone! In addition, some girls have problems with weight gain - they, in order to gain muscle mass, rather than fat in problem areas, it is also desirable to choose such sports nutrition as a protein cocktail.

How does the protein cocktail work?

There are two types of protein cocktails - fast and slow. Each of them has its own strengths:

  1. Whey proteins are a "fast" protein. It was named so for its ability to be easily absorbed by the human body. Take such a protein shake before and after the workout, as well as in the morning and during the day. The fast protein, in turn, is divided into isolate and geyner. The difference between them is that the isolate consists of pure protein, and in the geyner there are carbohydrates.
  2. Casein proteins are a slow protein. This substance is digested slowly, because when it enters the stomach it is converted into a gel-like mass. It is recommended to take in those periods when you have to stay a long time without food or before going to bed.

Knowing what the protein cocktail is giving you, you can use it correctly. Now experts agree on the opinion that the geyner is a rather dubious thing, and not every man can avoid accumulation of fat deposits at their reception even at very intensive loading. Due to the fact that the woman's body is arranged differently and even more difficult to release from adipose tissue, girls are not recommended for use of geyners.

How to use a protein cocktail?

Now that you know exactly what a protein cocktail is useful, you can also understand the rules of its reception.

To start with - a little bit of math. Scientists have calculated that a person who does not engage in sports needs 1.5 grams of protein per kilogram of weight per day, and those who do sports, and even more - 2-2.5 g per kilogram. Thus, a girl weighing 50 kg, not involved in sports, should consume daily 50x1.5 = 75 grams of protein, and the same girl who visits the gym - 50 * 2 = 100 grams of protein a day.

To calculate, whether you eat the norm or not, is very simple. For every 100 grams of meat, about 20 grams of protein is needed, which means that even if you are an active meat-eater, you are unlikely to eat more than 50-60 grams of protein. The missing amount is worth replacing with a protein cocktail. Do not forget that if you increase the amount of protein in your food, you need to reduce your intake of fats and carbohydrates, otherwise you will gain weight because of the excess calories in the diet.

When is it necessary to drink a protein cocktail?

Depending on your ultimate goals, the answer to the question of when to eat Protein cocktail may vary significantly. For example, if you work on relief, you should take pure protein throughout the day. If your goal is a set of muscle mass, then you should take casein protein (a slow protein) at night, as muscles grow during sleep.

Take into account the characteristics of the body. It is believed that more than 40 grams of protein per meal is not absorbed, so make sure that the portions of your cocktail do not exceed this dosage. It is ideal to take a cocktail in small portions 4-5 times a day.

Remember that a protein shake is a serious thing and you should consult your trainer or sports doctor before taking it. In a conversation, be sure to mention all of your chronic diseases - you may have contraindications to taking these products.