Many people are aiming for serious sporting achievements and trying to build their ideal physique on their own. It is necessary to pay attention to a protein powder that helps burn fat and build muscles. However, beginners have a poor idea of how to drink protein shake; after or before a workout, or maybe when doing exercises.
When and why you should consume protein powder
For athletes, specifically, protein powder is essential. It helps to solve several health-related issues for athletes. Protein powder builds muscles rapidly when consumed after exhausting workouts. It maintains a good physical shape, fitness, and very fast burning of excess subcutaneous fat. Protein is an organic compound that is made from a set of amino acids necessary for the body. In short, it is the substance that is the “building block” from which our body builds itself, including bones, fluids, etc.
Moreover, it also builds muscle fibers. However, it matters at what time you should take the protein so that it performs exactly the function that you need. There are only two options that push athletes to take healthy proteins. In the first case, you need to build beautiful muscles, make them voluminous, embossed, strong, and powerful. In other cases, those who want to reduce their weight can take protein powder.
The modern industry offers many protein products. However, before using such substances, you need to be careful to figure out how to make a protein shake from your existing powder or natural products.
How it works for mass gain
Many people mistakenly think that protein is a form of doping. Protein has absolutely nothing to do with doping or something like that. It is good for you to deal with the mechanism of the work of such substances in the human body. You intake protein artificially into your body, which directly affects the shape of the cells, its preservation, and the formation of the cytoskeleton. For the stability of the metabolic process in your body, amino acids play an important role by maintaining the immune system in a healthy state. Protein provides muscle mobility. Without protein, movement is simply impossible. You can form your muscles by the proteins that get cleaved during metabolism.
Industrial or homemade protein powder shakes directly affect your muscle cell RNA. Forming the intracellular signalling pathway, they stimulate natural growth. At the same time, they can help the process of protein breakdown, called catabolism, which is very important in the process of your weight gaining and reducing.
When and how much to take protein to gain weight
You need to understand when and how much protein you should consume after a workout, and before it. Let's pay a little attention to each part of the day to understand the mechanisms of action better.
According to the recommendations of scientists and doctors, you should sleep for about 6-8 hours and not less than this. During this period, you cannot feed your body from the outside. In this time, your body begins to use its stored reserves. Your body receives glycogen from the muscles, as well as the liver, through exposure to amino acids. At the same time, it can allocate the necessary quantities of such only due to the destruction of muscles. Also, in the early morning, the production of cortical increases. As a result, a completely unnecessary catabolism process starts in the body. It destroys muscles and does not allow them to acquire the necessary strength, endurance, relief and beauty. So consuming protein powder in the morning is a great idea. It will prevent the breakdown of proteins from your muscles and give more strength.
During the day
If you want to gain weight quickly, you need to create a special amino acid pool. It is necessary for the constant replenishment of your body with proteins that your body needs. It is optimal for this to choose the option of fractional nutrition when the food comes in small portions, but with desirable regularity. Between the main meals, you need to drink several servings of protein shakes as snacks. Moreover, you may want to eat something within two hours after the main meal. In this case, you can choose a “fast” protein, and if not, then give preference to “slow” complexes.
Protein before workout
To regular meals, you need to take protein powder before exercise. However, doctors recommend it no later than 1.5-2 hours before exercise. However, you can also consume it half an hour before going to the gym. An optimal, you can choose a good BCAA complex as the best choice. It contains essential amino acids, which are about one-third of your muscle mass. Therefore, we recommend you such complexes to use as a building material supplied to your body before intense power loads.
The protein immediately after exercise
It is not that drinking a glass of protein shake in the morning and before training are enough to achieve your goals rapidly. You must not forget that the protein is also necessary after a workout. It is a time when your body is susceptible to absorb as much protein as possible. At the same time, glucose in the blood falls by that time, and amino acids have already been absorbed. To quickly restore the necessary balance, to cover the deficit of carbohydrate reserves, and the lack of amino acids, trainers recommend using a gainer.
In the evening before going to bed
Eating at bedtime cannot do any better. It will only lead to the accumulation and growth of the lipid layer. It is true, but it relates exclusively to carbohydrates and fats, which are very nutritious and energetic. You can consume protein even at night. However, you need to remember that this is relevant only in the case of physically active people.
The rules for taking protein powder for weight loss
Protein mixture is not only work building muscle mass but if you consume it technically, it also helps in reducing mass. However, it depends on how and when you use it.
The best time to take protein powder for weight loss
To organize a quality process of losing excess fat, you need to pay attention to nutrition. Between meals throughout the day, you can use protein as nourishment or snack. If the amount of protein is insufficient, muscles can begin to break down with limited nutrition and intense exercise. Replace protein powder with 2-3 meals. That means to skip the main lunch, breakfast, and dinner, and insert snacks between them. In intermediate snacks, consume half (15 grams, instead of 30)portions of protein. However, Trainers do not recommend you to take protein powder at night.
The workout of athletes and amateurs need a lot of protein than people with low physical activity. When beginners start to become habitual to exercise, their need is even higher. The type of protein, the time of its intake and the total amount of nutrient consumed are also of great importance for effective muscle building.