Muscle proteins for muscle mass

Protein – protein. Otherwise – organic substance composed of amino acids. Protein is responsible for the construction and rehabilitation of human muscles. But it is not enough to consume some proteins. The diet should also include carbohydrates and fats.

Types of protein

Muscle proteins (proteins) are essential to athletes and all who are trying to build muscle. Also used to restore them. Protein has many varieties, and they all have different effects. The most common proteins used to build muscles.

1. Whey protein. It is very rapidly cleaved in the organism leads to the recruitment of muscle mass. Most often used by athletes. Whey protein is most active for two hours. But you need to use it on an empty stomach, preferably in the morning or immediately after training, and during the day, between meals.
2. Egg white. It includes all the essential amino acids that help to increase or restore muscle mass.
3. Casein muscle proteins. It is best if they are taken at night. This type of protein is very slowly digested and nourishes the muscles in the period of six to eight hours.

What is the difference in proteins?

As part of a defective protein lacking amino acids that cannot be replaced. Therefore, for a set of muscle mass is necessary to Supplement the defective proteins in other products. Proteins do not produce the desired effect, if properly designed exercise, and when not observed diet.

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How much protein to build muscle?

How much protein to gain muscle mass? The protein intake should be calculated correctly. Daily rate – 2-2,5 g/1 kg. this takes into account that the body per meal can absorb 30 to 35 grams of protein. Therefore, the ration should be divided throughout the day into 5 or 6 meals.

It should be remembered that in the morning the body needs a lot of energy. It normally occurs during Breakfast, which should contain carbs. But after that their number should be reduced and replaced by protein. Their share should increase. As a result, the sleep the body needs to only low-fat foods containing protein.

What foods are proteins?

There are a number of products, which are proteins:

1. Muscle protein is found in beef. 200 grams of meat is a vitamin ‘₁₂” fatty acids, omega and zinc. And 40 g of protein. Beef – a natural source of creatine, which increases muscle endurance and strength.
2. Chicken breast is in the diet of all bodybuilders. 100 grams of meat contains 20 grams of protein and only 1 g of fat. There are many recipes, as it can be cooked so that the breast does not get bored.
3. Boiled Chicken eggs also contain protein in muscle mass. But we must remember that the yolks are high in cholesterol. Minus that one egg is 6 grams of protein.
4. Cheese contains a lot of casein. But this kind of protein digested for a long time. Therefore cheese is best consumed in the evening.
5. Tuna. In 100 g fish is 15 g of protein and in addition fatty amino acids.
6. Turkey. 100 grams of meat is 20 grams of protein, and also calcium, magnesium and many other important components and vitamins.
7. Milk also provides protein for muscle mass. Moreover, the product is considered the best due to their availability. But milk contains a lot of lactose and can cause allergies. Therefore, the product does not fit all. 200 g milk 10 g protein.
8. Beans. It is close in composition to meat. In 100 g of beans is 20 grams of protein. But also 56 grams of carbohydrates and 300 calories. And this should be taken into account in the recruitment of muscle mass.
9. Soy is considered the best herbal product that contains protein. 100 grams is 35 grams of protein.

Also the protein contained in the meat of marine fish, squid, beans and nuts.

The Right protein food

For a set of muscle mass required protein. But the diet should also contain carbohydrates and fats. Protein diet does not mean abandoning the rest of the food. Proteins muscle mass should be in the diet of at least 70 percent of the daily value. But in training, contributing to building muscle mass, rate of protein should be increased even more. While carbohydrates and fats may not exceed your daily requirement.

For the stable operation of the body need to drink at least 2.5 liters of water daily. If food to take with you to the gym is uncomfortable, it sold a special drink containing protein. A classic composition of muscle proteins in the cocktail for athletes:

• 350 g milk;
• 100 g cottage cheese (skim);
• Protein from 4 eggs;
• Banana;
• 1 tsp olive oil;
• 2 tsp. of honey.

This cocktail one should drink for 2 hours before training and half an hour after their completion. Protein must be present at the dinner, which cannot be skipped.

Protein supplements for athletes

Muscle proteins, in addition to food contained in a special diet supplements. They include a lot of protein. Very easy to use and from the point of view of the individual calculation of the required amounts of protein. Dietary protein supplements vary in effectiveness, performance and composition. Just above the given one of the classic cocktails.

Whey protein

Very good for muscle fit whey protein (another – fast). It is a liquid by-product. It is produced in the period of coagulation of milk. In the initial product is about 20 percent whey protein. It contains the nine most important essential amino acids. Whey protein dissolves easily in liquids and is the basis of many dairy products.

There are three types of whey protein. Isolate is the most pure chemical product, and contains 95% protein. He is also better absorbed in another kind of protein-hydrolysate. The result of amino acids very quickly fall into the muscles. At the same time save energy.

The Hydrolysate has the best effect if taken after training when the body needs to replenish nutrients. The casein contains 80% milk protein. This type of protein is absorbed very slowly. But for a long time the muscles are constantly doing the necessary for their buildings or restore amino acids.

Protein foods should be included in the diet of any person. But they have to eat constantly not to hurt the body and caused irreversible processes. To use protein products to achieve the desired result, i.e. build muscle, it is not recommended more than 30 days. After this time, it is important to move away from such system and to gradually introduce in the daily diet of the previously forbidden foods.