Protein cocktails for muscle growth
Athletes in the UK, seeking to gain muscle mass, like to add to their diet a variety of protein (protein) cocktails. Active loads increase the need for protein. Proteins favor the restoration and strengthening of muscle fibers, which can be damaged during training and competition.
Dietary proteins are not only serve as raw material for muscle, but are potent stimulators of the synthesis of proteins present in muscles (anabolism). When proteins with food ingested, the digestive system breaks them down into amino acids and then acquires them in this form.
It is recommended for endurance athletes receive 1.2-1.4 grams of protein per 1 kg of body weight per day, and for the strength 1.4-1.8 grams per day. These volumes are difficult to score from only one food.
The additives are in the form of a beverage, bar, powder. Consider cocktails.
Do protein shakes help muscle growth in the UK?
Protein shakes are shown at very high protein requirements (exercises for strength and speed). The reasons for the athletes needs in proteins is higher than that of inactive people:
- Experiments have shown that increased consumption of protein in sports;
- the proportion of muscular energy is generated due to the amino acids;
- intensive training can cause the release of hormones that destroy muscle fibers, and in parallel with the destruction of the center is formed with inflammation, which also damages the muscles;
- athletes grow more impressive muscle mass than normal people, this leads to an exacerbation of their protein requirements.
- at high loads increases the loss of amino acids, derivable from the body with body fluids.
A protein shake can be a kind of sports nutrition, it is possible to prepare on their own. Simply prepare a cocktail of protein powder, simply diluting it with water, juice, milk.
To prepare homemade cocktail, you need to take is about the range of products: milk, cottage cheese, oatmeal, raw eggs, bananas, mixing them in a blender. To give the flavor taken to choose the honey, fruits, cocoa, berries, nuts. There you can add protein powder.
Shops substance for muscle growth - is concentrated powders from food raw materials (eggs, milk, meat, soybeans). Most mixture consists of 60-80% of the protein, but there are high-protein mixture. Whey protein - the highest quality.
To select a quality product, you must:
- not trust supplements that promise incredible results;
- skeptical of advertising, often the information in it is not well understood or not supported by scientific facts, especially bright commercials such as "pre-post";
- ask for proof of manufacturer, confirming the product information;
- make sure that all the evidence impartial (research conducted in the laboratory, are published in a respectable scientific journal, sponsored not only at the expense of the manufacturer).
How to drink protein shakes for weight gain
Protein shakes or use for a set of muscle mass, or to retain muscle mass during weight loss. Drink a protein shake is recommended for an hour before and no more than a day after classes. It helps to reduce the weight saving muscle. Protein shake contributes to weight loss only in combination with the load and a healthy diet. Coaches confirm that the correct weight loss will not work without the normal amount of protein, and workouts. All diets have at least a couple of snacks between the main meals. Instead of snacking and you need to drink a protein shake. They can replace any meal reception, but replace the snacks better than breakfast or dinner. If you have breakfast just a cocktail, then an hour later you feel hungry again.
To reduce the weight required cocktail, wherein at least carbohydrate and fat, protein and high (80%). These protein sets are quite expensive (the higher the protein content, the higher the price).
Girls as compared to men need less protein per 1 kg of weight, because they have less testosterone. Consequently, muscle growth takes much longer than men, and muscle mass in relation to body weight less. Usually, well-built men muscle% - 50-55% of the body weight. And for women - 40-45%. They require 25-30% protein, less than men.
All figures - a set of proteins in general: food + protein (if used). Teenagers and young adults up to 18-19 years, it is necessary to strive for the upper limit of normal, because it is not over the body growth. Boy - 2 grams per 1 kg of body weight, and the girls - 1.5 grams.
There is a hypothesis that in the same time to digest only 30 grams of protein. This is wrong, because the body at a time would take much protein, how much he needs. Naturally, you will never know how much protein you need at the moment. Therefore, divide your daily protein requirement at several stages of the day, so as not to "run out beyond the norm."