Principles of fitness and general health
In order to achieve any goal in fitness, training and nutrition must comply with the general principles of health. These principles are the same for everyone who cares about the…

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Fitness in the pool
Many people who want to keep fit and have a beautiful figure know that fitness classes in the pool are very effective and beneficial for their overall health. The main…

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BOSU fitness
The name of bosu-fitness comes from the simulator of the same name, which commemorates the hemisphere or half of the fitball. More specifically, bosu is a plastic platform in diameter…

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Protein. How to take to grow steel muscles?

Millions of people every day are wondering – how to bring your body in perfect condition? It would seem, and in the hall do regularly, and eat properly, and the muscles do not grow. If you are familiar with these problems, you should turn to protein. But about how to drink protein, read on.
First, let’s figure out what protein is? Protein is the purest protein. Its uniqueness lies in the fact that, once in the body, protein is decomposed into such an important thing as amino acids. These substances, in turn, serve as an indispensable “building material” for muscles. If you want to completely transform and create the body of Apollo, then you can not do without protein. Learn to take it properly, and stable growth of muscle fibers is guaranteed.
Protein. What is it like?
There are four types of protein:
Whey
Soy.
Albumin.
Casein.
They differ from each other in origin and processing methods. But to say unequivocally which one is right for you is impossible. Each of them has a whole list of advantages, as well as disadvantages. The choice is yours.
So that you have a deeper understanding of the protein and what it turns out from, let’s consider the types of whey protein and their composition. It is based on natural cow’s milk:
Hydrolyzate is one of the most convenient types of whey protein. Its convenience lies in the fact that it is absorbed almost instantly and, besides, it has additional enzymes that contribute to its better absorption.
Isolate – contains in its composition more than 95% protein. It is considered the most purified product.
Concentrate – contains in its composition from 20 to 80% protein.
Why did we choose whey protein as an example? And because it is the fastest of all types of product, the body absorbs the fastest, respectively. Not just whey protein – the favorite protein of professional bodybuilders. Thanks to the “speed”, he whey product contributes to the most rapid set of lean body mass.
When to drink “slow” protein depends on several factors. Including, from the time of day, the type of your training and the goals that you set for yourself and your body. How to take it correctly, read on.
Note that the “slow” protein also has several varieties:
Casein;
Ordinary protein;
Proteins of plant origin.
Do you want to “dry” and work out the relief? Requires fast protein.
Are you set to gradually gain weight, or do you want to recover from heavy physical exertion? Suitable “slow” protein. Professional athletes usually combine these two types of protein.
So how do you take protein?
So how to use protein to grow muscles? This depends on the type of protein, and the type of exercise, which affects the human body.
The average athlete drinks protein no more than 6 times a day. The average portion does not exceed 30 grams of product. How to take protein? There are 3 rules that will help you understand this question:
Morning. You recently woke up, and still, perhaps, you do not even feel feelings of hunger, but your body already needs a portion of “building material”. Half an hour after waking up, feel free to eat your first batch.
You can not do without protein before a grueling workout. An hour and a half before the start of classes, the portion will not interfere.
After training, your body is very emaciated and exhausted. Protein will feed it. It will compensate for the lack of amino acids in the body and allow the body to recover.
When to take “fast”, and when “slow” protein? As we mentioned above, it depends on the type of training and the goals of the athlete. “Fast” proteins should take up more than half of your diet. “Slow” will help your body recover from a long day. They are taken before bedtime. Do not forget that the processes of “building” your muscles continue in a dream.
If you are inclined to corpulence, and spend months in the fight against excess weight, then do not be upset ahead of time. To make your body perfect, you need to slightly change the ratio of proteins in the diet. It should be about 80% of “fast” proteins and 20% of “slow”.
How and when to take protein – the issues that concern the majority of men and women involved in sports. As you can see, there is nothing complicated. One has only to remember two or three simple rules that are subject to systematic fair execution. Start to stick with them, and after a few months you will not recognize your body. In this world, any changes depend on our will. The main thing to want. Go for it!

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Principles of fitness and general health
In order to achieve any goal in fitness, training and nutrition must comply with the general principles of health. These principles are the same for everyone who cares about the…

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