Muscle proteins for muscle mass

Protein is a protein. Otherwise - organic matter, which consists of amino acids. Protein is responsible for the construction and restoration of human muscles. But for this it is not enough to use one protein. In the diet should also include carbohydrates and fats.

Types of Protein

Muscle proteins (proteins) are necessary for athletesand everyone who is trying to build muscle. Also used to restore them. Protein has many varieties, and they all have different effects. The most common proteins that are used to build muscle:

1. Whey protein. It dissolves very quickly in the body and leads to a set of muscle mass. Most often used by athletes. Whey protein is most active for two hours. But it should be eaten on an empty stomach, preferably in the mornings or immediately after exercise, and during the day, in between meals.
2. Egg white. It consists of all the necessary amino acids, which contribute to the increase or recovery of muscle mass.
3. Casein muscle proteins. Best if they are taken at night. This type of protein is very slowly broken down and nourishes the muscles in a period of six to eight hours.

What is the difference in proteins?

In the composition of defective proteins is not enoughamino acids that can not be replaced. Therefore, for a set of muscle mass, it is necessary to supplement defective proteins with other products. Proteins do not bring the desired effect if the physical load is incorrectly calculated, and also when the diet is not respected.

How much protein does it take to build muscle?

How much protein does it take to build muscle? The consumption of protein should be properly calculated. The daily norm is 2-2.5 g / 1 kg. It is taken into account that the organism can assimilate from 30 to 35 g of protein for one meal. Therefore, the diet should be divided during the day for 5 or 6 meals.

It should be remembered that in the morning the bodyit takes a lot of energy. Usually it appears during breakfast, in which carbohydrates should be present. But after that their number should be significantly reduced and replaced by proteins. Their share should increase. As a result, before going to sleep, the body should receive only low-fat foods that contain protein.

In which products are proteins present?

There are a number of products that contain proteins:

1. Muscle proteins are contained in beef. In 200 g of meat is a vitamin "B₁₂", Fatty acids, omega and zinc. And also 40 g of proteins. Beef is a natural source of creatine, which increases muscle endurance and strength.
2. Chicken breast is in the diet of all bodybuilders. In 100 grams of meat contains 20 g of protein and only 1 g of fat. In this case, there are many recipes, how it can be cooked, so that the breast does not get bored.
3. Chicken boiled eggs also contain protein of muscle mass. But you need to remember that there is a lot of cholesterol in the yolks. In a minus of this, in one egg there are 6 g of protein.
4. Curd contains a lot of casein. But this kind of protein is absorbed for a long time. Therefore, cottage cheese is best used in the evening.
5. Tuna. In 100 grams of fish are 15 grams of protein and additionally fatty amino acids.
6. Turkey. In 100 grams of meat is 20 g of protein, as well as calcium, magnesium and many other important components and vitamins.
7. Milk also contains protein for a set of musclemasses. And the product is considered the best due to its availability. But milk contains a lot of lactose, which can cause allergies. Therefore, the product is not suitable for everyone. In 200 g of milk is 10 g of protein.
8. Beans. It is close in composition to meat. In 100 g of beans is 20 g of protein. But also 56 g of carbohydrates and 300 kcal. And this should also be taken into account when recruiting muscle mass.
9. Soy is considered to be the best plant product containing protein. In 100 g is 35 g protein.

Also, the protein is found in meat of sea fish, squid, beans and nuts.

Proper protein nutrition

For a set of muscle mass is requiredprotein. But in the diet must also be present carbohydrates and fats. Protein food does not mean giving up the rest of the food. Proteins of muscle mass should make up at least 70 percent of the daily allowance in the diet. But in training, which contributes to the building of muscle mass, the protein should be increased even more. At the same time carbohydrates and fats can not exceed their daily rate.

For the stable functioning of the body, one should not drinkless than 2.5 liters of water daily. If food is taken to the gym uncomfortably, then special drinks containing protein are sold. The classic composition of muscle protein, which is in a cocktail for athletes:

• 350 g of milk;
• 100 g of cottage cheese (non-fat);
• protein from 4 chicken eggs;
• banana;
• 1 tsp. olive oil;
• 2 tsp. honey.

Such a cocktail should be drunk 2 hours before the start of training and half an hour after their completion. Also, the protein must be present in the dinner, which can not be missed.

Protein supplements for athletes

Muscle proteins, in addition to food,are contained in special food additives. They contain a lot of protein. Very convenient to use and in terms of individual calculation of the required amount of protein. Food protein supplements differ in efficiency, characteristics and composition. A little higher one of the classic cocktails.

Whey Protein

Very good for a set of muscle mass suitableWhey protein (otherwise - fast). It is a liquid by-product. It is produced during the period of coagulation of milk. The initial product contains approximately 20 percent whey protein. It contains the nine most important and essential amino acids. Whey protein easily dissolves in the liquid and is the basis of many dairy products.

There are three kinds of whey protein. Isolate is the most pure of chemicals and contains 95 percent protein. It is even better assimilated in another form of protein - hydrolyzate. As a result, amino acids very quickly fall into the muscles. At the same time, it's good to save energy.

Hydrolyzate has the best effect ifIt is taken after training, when the body requires replenishing nutrients. Casein contains 80 percent of milk protein. This kind of protein is digested very slowly. But for a long time, the muscles necessary for their structure or recovery of the amino acid are constantly supplied to the muscles.

Protein products should be included in the diet to anyoneman. But you can not eat them all the time, so that it does not harm the body and does not cause irreversible processes. To consume protein products to achieve the desired result, that is, build muscle mass, is not recommended for more than 30 days. At the end of this time, it is important to properly move away from such a system and gradually introduce in the daily diet previously prohibited products.