How to Take Protein?

How to take protein it is the question that now arises. Come to clarify all your doubts!

How to Take Protein

The protein part of our diet, just like carbohydrates, lipids or vitamins. There are numerous foods that are excellent sources of protein, including eggs, meat, and fish, among others. 
However, there are times that you need an extra set of hands and it is in these cases that the protein supplements come into play!

In fact, protein is the supplement most widely used and probably the first to be searched when starting the exercise. However, many times, the question that rises is “How to take protein?”

In the first place, it should be noted that when talking about protein supplements in powder form, commonly spoken in the Whey Protein or Whey Protein. This protein is a supplement of the highest quality, able to be absorbed quickly by the body.

It is a supplement widely used to promote the gain of muscle mass and to help in losing weight by has small concentrations of fat, and a high rate of amino acids, both essential and branched-chain (the most important for the synthesis of muscle mass).

It is also important to clarify the idea that a protein supplement is a product natural food such as cheese or natural yoghurt. In the case of Whey protein, produces-by means of a by-product that arises in the transformation of milk into cheese, which is purified and transformed to have the flavor, purity and nutritional value that many like.

BUT AFTER ALL, HOW TO TAKE PROTEIN?

If your choice falls about the whey protein, a priori, it is important to know if you are not allergic or intolerant to any compound of milk, because whey is the protein of whey, and may not go down well those who have lactose intolerance, for example.

HOW TO TAKE PROTEIN – THE IDEAL TIME

As for the ideal moment of consumption, this should be evaluated based on the type of protein ingested, the desired result and in the form of consumption and should be tested and evaluated for each person and for each type of training.

However, it is generally known that the protein intake must be regular along the day, being advised to ingest protein 3 in 3 hours (via food or supplements).

As such, the first idea that it is important to stress is that there is a number of times per day the standard to take protein. It will all depend on your diet, physical wear, purpose of, among other factors.

It is known, however, that in the period post-workout is the time that takes greater advantage of all the nutritional richness of the protein, because your body is more receptive to nutrients. However, protein can also serve to ensure an intake of protein enough, serving to make mousses or puddings protein, enriched pancakes, or cakes, or simply as a snack to the middle of the morning or afternoon.

Another the indicated time to take protein is when you wake up, seen that came a period of fasting at night, where occurs the degradation of the protein. In these cases, as you are taking the protein for rapid absorption, pays off as soon this imbalance.

  • For hypertrophy- the most suitable will be taking in post-workout along with some carbohydrates, because they help transport nutrients into the cells.• To burn fat more quickly – the most indicated way is to take protein before a workout, because the protein increases the resting energy expenditure, which consists of the energy that the organism spends in the performance of their physiological functions in the period of non-activity.• To speed up the recovery – the time indicated is the post-workout.

    • For a greater hypertrophy and a faster recovery It is more recommended to take pre and post workout.

    • To ensure an adequate intake protein – you Can take at any time of the day, included in a meal.

HOW TO TAKE PROTEIN – DIRECTIONS

In addition to food, the protein can be ingested through protein bars or protein powders. In the case of the protein supplement, as a rule, is taken along with water or with milk/yoghurt/vegetable drinks, in the form of a smoothie.

As already mentioned, the protein  can also be added to other foods such as pancakes, puddings, crepes, in order to become more saciantes and balanced.

Take protein with milk / yoghurt / vegetable drinks slows down the absorption of protein by the body, which is an advantage depending on when the take. If the protein is ingested in the pre-workout with milk, the absorption will be slower and will she act at the time that the body really needs.

Post-workout, the ideal situation passes by to promote a fast digesting protein and the addition of milk / yogurt / vegetable drinks can slow down this digestion.

In other phases of the day not the times the next workout, it might be interesting to mix in the milk, or drinks similar to make a smoothie a tasty, more nutritious and saciante.

In short,with milk, the protein is with a better flavor, but has the absorption slower. With water, it happens the opposite: the taste may not be very good, but the absorption is much more rapid. Thus, the mode of protein taken will depend on the time of ingestion and the goal.

But bear in mind bad use! For example, take plenty of amount of protein shortly before working out, gives me a little time to be absorbed by the body, especially if you mix it with milk. If the protein is consumed before a workout, it is important to wait about 45 minutes before the exercise begins. If consumed after, can be eaten immediately at the end of the training, still usually recommend an interval of 30 minutes between the end of the workout and the consumption.

If you do not have the possibility of consuming foods rich in protein in the times the next workout, the protein or liquid protein bars are excellent ways to ensure the protein intake necessary for muscle growth.

HOW TO TAKE PROTEIN AMOUNT / DOSE

In the same way that the mode of use should be suited to your food plan, the dose should also be adjusted to your needs and should not generalized to 1 scoop (1 measure) for everybody and at any time of the day.

The recommended daily amount of protein for sportsmen and for those who want to lose weight varies between 1.2 to 2g of protein/Kg. As such, the ingestion of 20-25g of protein (~1 scoop) per meal is seen as much more interesting. However this is valid for an individual of 70Kg. If it is a lady of 55Kg or a man of 105Kg, this may change.
Tip: Check with a nutritionist before you start taking any supplement, including protein, so that your daily intake is balanced and allows it to achieve all your goals.

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