Anyone who goes to the gym knows that protein is hugely popular for sports and fitness.
What are proteins used for?
They allow you to improve the muscular mass and facilitate faster recovery.
This is why it is customary to introduce into the diet to gain muscle mass each type of food which is particularly rich in it.
But exactly how many protein powders to take to build muscle? At what times of the day should these proteins be taken? And what about other miracle cures that could make you a superman in no time?
How much protein powder to take
Protein is essential for muscles, organs, nervous system and blood. Additionally, your body uses protein for muscle recovery after a workout.
This process is also called muscle protein synthesis. The extent to which the body builds muscle depends on the one hand on the type of training and on the other hand on the total protein intake.
For example, with intense strength training you gain muscle mass faster than with running.
Below we present to you how many protein powders to take:
1. Why do you need protein?
Proteins and muscles they are closely related.
In our muscles, there are two simultaneous processes that take place during the twenty-four hours: muscle building and muscle breakdown.
The first occurs through the accumulation of proteins and the second through their breakdown.
The balance between these two processes determines whether our muscles can grow or not; it is only when this balance is positive, that is to say that the accumulation of proteins takes precedence over the breakdown of proteins, that muscle mass will develop effectively.
Strength training stimulates both processes and therefore alone cannot guarantee muscle growth. However, getting enough protein, with the aim of supplying amino acids to the muscles, ensures that muscle building is further stimulated, creating a positive balance.
2. How much protein do you need each day?
the protein requirement recommended daily in the normal diet is 0.8 to 1 gram per kilogram of weight.
For example, if you weigh 70 kilograms, this is reduced to 56-70 grams of protein per day, which can actually be easily taken with the usual foods you put on the table (like lean beef, canned tuna, lentils, and beans).
However, to maintain muscle mass after exercise, or even increase it, a larger daily intake is desirable:
- when the main goal is to increase muscle mass through intensive strength training, the intake Daily The optimum protein content is approximately 1.6 grams per kg of weight physical
- if at the same time you want to reduce fat mass, you can even reach 2 grams for each kilogram of body weight
- To make sure you get enough, you can increase this intake to a maximum of 2.2 grams of protein per kilogram of body weight per day. For those weighing 70 kilograms, this will correspond to 112 to a maximum of 154 grams per day.
Remember that extra protein also provides extra calories, which you will then have to sacrifice for carbohydrates and on the fats in your diet.
3. How much protein can your body absorb per serving?
Typically, protein intake is divided into three or four daily servings of the same amount. You can get them both through food and in the form of protein supplements.
Be careful though, because proteins provide an additional dosage calorie, which can lead to weight gain. So, as in all things, too much is good.
Always read the ingredients on the packaging of your protein shakes and, depending on the type of formulation, determine what the quantity just so you spread out over the day.
4. How many protein shakes can you eat each day?
As already pointed out, the important thing to achieve your goals is the amount of protein you consume each day. It doesn’t matter if you take them afterwards with two, three or four smoothies: always calculate the total amount of protein consumed during the twenty-four hours.
You can also get the results you want through nutrition, but protein shakes and protein powder They also provide you with the necessary amount of the different amino acids that promote both muscle buildingboth recovery.
5. When is the best time to eat protein?
You ask yourself when to take protein?
A good diet to gain muscle mass requires eating 4 to 6 times a day. It’s best to eat something high in protein with every meal. If your protein intake is 180 grams per day and you eat 6 times, it is advisable to try to get 30 grams of protein at each meal.
In general, you can follow these guidelines to understand when to take protein under your bulk protein diet the muscle:
- the best thing is to have a smoothie of whey at breakfast because it is a quickly assimilated form of protein
- after your workout, you can choose single amino acids or a hydrolyzate of whey
- before going to sleep, you only need slow-absorbing proteins and it is better to opt for a casein smoothie
6. Is too much protein bad for you?
In the past, it was believed that an excess of protein for muscles may be harmful to certain parts of the body, such as the kidneys, liver and bones. Today, however, the opinion is different and the protein benefits.
The increase in the amount of protein in the urine is no longer attributed to excessive protein intake. It is rather considered as a symptom of certain pathologies such as hypertension, diabetes and arteriosclerosis.
It therefore does not appear to be harmful to the kidneys to consume, for example, 1.8 grams of dietary protein Per kilogram of body weight. However, if you have kidney dysfunction, it can be dangerous take per day lots of protein.
Another reason a high protein intake was not recommended is that it was supposed to speed up calcium loss. As a result, it was believed to increase the risk of osteoporosis.
However, there is no scientific evidence showing the link between a high protein diet and the risk of osteoporosis and bone damage.
In some cases, it is a general protein deficiency or a high level of peptides. biological value have negative effects on health. This is the case, for example, of the muscle catabolism.
7. Assess the quality too
In addition to the total amount of protein consumed in a day, it is also important to assess its quality.
Not all proteins are equally effective at stimulating muscle building.
The amino acid composition of proteins is decisive: the higher the proportion of essential amino acids (which cannot be produced by the body), the higher the quality of the protein.
For example, the whey protein they have a much higher quality than soy or casein proteins.
This makes dairy products made from cow’s milk (which contains many whey protein of milk) more effective in stimulating muscle building than vegetable proteins rice, oats, coconut or almond milk.
the animal protein they also have higher levels of leucine, an essential amino acid, which plays an important role in stimulating muscle repair and building.
A lower quality is not necessarily worse for building muscle, but must be compensated by increasing the total quantity.
However, this still provides more calories than you want.
To gain muscle mass, the combination of strength training with adequate protein intake is necessary. If you want to gain more muscle mass through strength training, an amount between 1.6 and 2.2 grams per kilogram of body weight per day is recommended.
For athletes who only want optimal recovery, the suggested amount is 1.2 to 1.6 grams per kilogram of body weight per day.
It is best to consume high quality proteins, such as those of animal origin. If most vegetable protein is ingested, total intake should be increased.