What is the correct regimen and dosage of protein? To begin with, this is not at all the case when more is better. The exact amount depends on the person’s weight. You should also listen to the recommendations of the specialist who prescribes the protein. In addition, there are instructions for use on the product packaging. Typically, the daily intake of protein is an average of 1.5-2.5 g per kilogram of human weight.
The amount of protein, as well as the intake of this sports nutrition, depends on the type of protein itself. It can be slow, complex, fast. The latter is also called whey protein. It is divided into isolate, concentrate and hydrolyzate. Manufacturers often mix concentrate and isolate.
It makes no sense to take more than 35 g of protein at a time, since in this case it is not absorbed. Protein is taken depending on the diet of the athlete. For example, if an athlete does not get 50 grams with a regular meal, then he needs 2 servings a day.
Features of the use of protein
How to drink protein, what dosage, methods of making a protein shake – we will now tell you about this.
Fast protein is taken 2 or 3 times daily between meals. It is absorbed very quickly, so it is prescribed in an amount of 30 to 60 g per dose. If the athlete's goal is to gain muscle mass, then 2 more doses are prescribed - one before and one after training. Protein shakes are diluted with milk or water if you are lactose intolerant.
Complete protein is a mix of soy, casein, whey and egg proteins. That is why it is considered the most effective. It is taken between meals 2 hours before training, in the morning after waking up and before going to bed.
What is the dosage and how to take the slow protein? Mandatory before bedtime and as recommended between meals. This type of protein and the mode of its use is suitable for those who want to lose weight, but at the same time maintain the texture of the muscles. Sometimes this protein can replace one or even 2 meals.The need for protein is experienced by the body of any person. Usually, we have enough of what is found in meat, fish and poultry, eggs and dairy products, cereals and nuts, legumes, some vegetables and fruits. But with intense physical activity, in the process of building muscle mass, during weight loss and active training, an additional amount of protein is needed. The exact dosage of protein for gaining mass or for getting rid of extra pounds, for building muscle or treating protein deficiency is indicated by a specialist after the permission of a doctor.
Also, do not forget that in order to achieve a result, you need to accept a quality proven product that you purchased at specialized points of sale, and not from Uncle Vanya from the next door. Good health and productive workouts!