How to take protein correctly

Protein is one of the most important supplements needed for athletes who want to build muscle. This is due to the fact that it contains up to 95% protein in its composition, and protein in turn is used by our body to build muscle tissue. They are usually taken in the form of cocktails, which are quite easy to prepare at home. The composition of these cocktails includes: protein, milk or water, and various flavorings, such as finely chopped fruit.

The most favorable time for protein assimilation is in the morning, at the time - immediately after sleep. Taking protein at night is necessary to feed the recovering muscles with amino acids during sleep, at this time casein is most effective, which is absorbed for a long time. 

The digestibility of protein supplements is affected by two hormones: thyroid hormone and growth hormone. The surge in the release of these hormones by the body occurs during the REM sleep phase, i.e. the time within an hour and a half after falling asleep. Thus, the most favorable time for admission is in the morning, the time within half an hour after training, when the so-called "protein window" opens and just before bedtime.

Why don't we recommend taking protein just before training? This is due to the fact that our body, in order to assimilate protein and break it down into amino acids, needs energy, which after taking a cocktail will be spent from the internal reserves of the body. And for this reason, taking protein can cause a little drowsiness, which is highly undesirable before training. If you want to take protein before training, we recommend that you Supplement this intake with carbohydrates, for example, eat 2-3pc of a banana. 

Before training, you can take weight gainers that contain carbohydrates in addition to protein. Carbohydrates from a pre-workout weight gainer will boost your muscle's glycogen stores.

When taking a protein shake after a workout, amino acids are drawn into the muscles that have worked and are damaged by microtrauma, which begin the healing processes of micro-injuries of muscle fibers. It is this time that is usually called the "protein window", here the reception of easily digestible protein will be just in time.

Summary table for protein use during the day on training and non-training days:

How much protein should I take?

The daily rate of protein required for muscle growth is 2-2. 5 grams per 1 kg of body weight. Therefore, for an athlete weighing 90 kg, the daily norm of protein is about 200 grams! If an athlete takes only 100-150 grams of protein, then he will not be able to build more muscle mass than he currently has, the amount of protein taken will be spent on maintaining muscle mass.

Under the phrase "daily protein allowance" - you need to understand the total amount of protein food taken from your normal diet and from protein obtained from protein shakes.

We have summarized information about the use of protein, which is based on the personal experience of our employees and many customers of our store. If you have something to add to this article, you can leave your comments at the bottom of the article. We sincerely hope that now the question of how to take protein is completely exhausted for you and you can easily plan your diet in such a way as to get the maximum effect from taking protein supplements.