Replace dinner with a protein shake? Great idea!

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• Protein, vitamins and minerals

  (Powder 360g)
  More energy, strength and health! This is a mixture for preparing a dietary cocktail that contains a balanced composition of soy protein, vitamins, minerals, and amino acids. Suitable for men and women leading an active lifestyle, athletes who take care of their health. Protein cocktail promotes rapid restoration of strength, protects against vitamin deficiency, gives energy, is good for skin and hair, and normalizes weight.

  Add to cart RUR 2,900

If you are actively involved in strength sports, building muscles, then sooner or later the question arises - what special nutrition to support this process. What protein to drink and how to do it correctly, in what doses? Is it harmful to health? Let's talk about this now!

How and why to take protein

Let's start with the fact that protein is a sports nutrition supplement that comes in different types. Each trainee is recommended to choose his own, individual look. In general, protein is the most important protein, the “building material” for muscle tissue, which compensates for the deficiency in the body.

Based on the results of sports studies, the following dosage was derived: 1.5 g of protein per 1 kg of body weight. This is the daily requirement that is necessary for muscle growth. How to consume protein if the loads every day are very large and the workouts are intense? In this case, the dosage can be increased by 0.5 g. The main task is to prevent exhaustion of the body and not to disrupt the process of muscle formation.

Is it possible to “gain” the required amount of protein from food? Unfortunately, this is difficult to do! You will have to eat huge portions, which will cause stress on the esophagus and stomach, and heaviness in the stomach. A protein supplement is a modern solution to the problem, regularly replenishing the protein balance during active training.

Types of protein

There are several varieties, based on the initial components of the supplement: fast (whey), slow (casein). The first type is quickly and almost completely absorbed by the body, the second takes longer and worse. Some manufacturers also offer combined types that are balanced in composition.

• “Fast” proteins are whey proteins, which are quickly broken down, absorbed, and have hypoallergenic qualities. It contains essential amino acids for the body. You cannot abuse or exceed the dose of “fast” proteins! The daily dose for men is 340 g, for women 300 g.
• Slowly digestible substances - casein supplement, usually obtained from milk. It takes a long time to digest, but burns fat deposits well, reduces hunger, and builds muscle mass. Another important quality of casein is that it accumulates protein reserves in the human body.

What to look for when choosing?

High-quality protein is an expensive sports supplement. It should contain more than 80% protein and a minimum of fats and carbohydrates. The most popular are casein and whey. Egg is chosen by those who are allergic to dairy products. Soy is preferred by people who do not consume animal proteins.

When losing weight, you can also eat protein bars, but you should choose ones with low calorie content. But no more than 3 pieces per day.

Casein and whey options are good for weight loss. They help reduce body fat and preserve muscle tissue. When dieting, casein will be more effective, as it reduces the feeling of hunger, thereby reducing the likelihood of breakdowns.

• If the diet is aimed only at burning fat in the body, then it is better to give preference to casein or soy. They provide a feeling of fullness for a long time and speed up metabolism.
• If you want not only to lose weight, but also to pump up your muscles, then it is better to stop at whey or egg. They increase muscle growth and eliminate fat. They increase endurance, giving a surge of energy. These options are mainly chosen by men. They also use isolate and hydrolyzate.

What is the optimal dose of protein?

Before you learn how to drink protein to gain muscle mass, we will tell you about the optimal protein dosage. In tests conducted by Canadian athletes, it was determined that 20-30 grams of protein per day constituted the required dose. In this case, maximum muscle stimulation occurs. Important nuance! Do not exceed the dose, do not try to consume more than 35 grams of protein in order to gain weight faster. Excess protein simply will not be absorbed by the body, and it will not be used for future use.

How to relate the amount of protein and protein? See our sign:

Focus on these data and your body will always receive the right (and not excess!) amount of protein. Next, you will learn how to consume protein depending on the time of day and the nature of the load.

Protein in the morning before or after meals

What time of day is best to take protein? Is it possible to consume protein in the morning and should it be done on an empty stomach? First, let's remember what athletes usually eat for breakfast. These are egg dishes (fried eggs, omelet, boiled eggs), which are well absorbed by the body. But two or three eggs will not always provide the required amount of protein. Therefore, for breakfast you can prefer a protein shake, for example with milk protein. What will it give? Firstly, it will strengthen the body at the beginning of the day, and secondly, it will replenish the protein balance before training. It is also useful to supplement your breakfast with oatmeal, muesli or other grain or plant foods.

Pre-workout protein

If you have supplied your body with protein in the morning, then there is no particular need to take protein before your morning workout. If the workout takes place after lunch, then you should make sure that the food is nutritious and complete. In this case, you don’t need to drink protein either. Thanks to a good lunch, you will have strength, energy, and activity.

If instead of lunch you had a “snack” on the run or more than 3 hours have passed after it, then it’s good to drink a protein shake before training. Then you won’t lift on an empty stomach and burn muscle mass. The cocktail will help speed up the process of restoring protein balance.

Protein after workout

To drink or not to drink a protein shake immediately after class? The answer is clear - drink! This is the best time to speed up protein synthesis and muscle growth. During the first 2 hours after training, it is important to take protein, because muscles are especially sensitive to amino acids and protein at this time. At this time, it is recommended to take whey protein, which is quickly absorbed and will accelerate muscle growth. Don't go hungry after your workout! It's not good for your muscles!

Taking protein before bed

How to “refuel” yourself at night? A good option would be to drink a protein shake before bed! This is beneficial and will nourish your muscles throughout the night, preventing protein breakdown. More useful in this case is casein protein, which in the stomach will turn into a gel mass and will be slowly absorbed by the body; amino acids will enter the blood throughout the night.

Let's summarize how to drink protein to gain muscle mass:

• in the morning, with breakfast;
• at lunch, if the food was incomplete or the portion was small;
• after training;
• before bedtime, at night;

This regimen is considered the most balanced and beneficial for actively training people.

Replace dinner with a protein shake? Great idea!

Ready-made protein shake

Eating protein not only helps build muscle mass, but also helps burn calories, making it a staple component of many diets. If you want to lose weight, you need to consume enough protein. And there are several reasons for this. First, a high-protein diet helps build muscle mass. And, as you know, the greater the muscle mass, the more calories our body consumes. In addition, if you want to build a figure like a bodybuilder, then you must consume a very large amount of protein.

Secondly, for weight loss, proteins play a more important role than fats and carbohydrates, since they better saturate and accelerate the burning of fat tissue.

A high-protein diet reduces fat and carbohydrate intake by increasing protein intake. But it is worth noting that such diets must be followed with caution, no more than 1 month with breaks, and preferably no more than a week. Excessive consumption of a protein diet can lead to increased stress on the kidneys. By the way, many people choose a chocolate protein shake to replace one of their meals, which has a beneficial effect on the body.

Protein shake at night: is it possible or not?

Many people wonder whether it is possible to eat proteins at night if you want to lose weight. Our answer is necessary! Protein foods are especially beneficial for weight loss. Even though we sleep, our body continues to work and consume energy. And we can make sure that our body fights extra pounds at night. But to start this process, two conditions must be met.

First, eat proteins at night, this will force your body to work and spend energy. Protein foods provide minimal energy, but require several times more calories to digest. Therefore, our body will spend energy at night on digesting protein, and take it from the strategic reserve, that is, fat.

Secondly, protein helps increase the production of growth hormone, due to which metabolic processes are accelerated, fat formation is slowed down, and due to this, deposited fat cells quickly disintegrate.

But keep in mind that for dinner you should consume pure protein without fats and carbohydrates. Otherwise, you will give extra energy to your body, and in the morning you may see a plus on the scales. If you are not a meat lover, or cannot eat in the evening, or you simply do not have enough time to prepare dietary food, then the formula 1 evening cocktail will be an excellent solution.

Protein diet: rules.

For weight loss, the benefits of protein are obvious, but you need to approach the protein diet correctly, as it can be difficult to tolerate. Excluding carbohydrates from the diet affects a person’s well-being. He may become lethargic, weak, headaches and dizziness may begin, and drowsiness will appear. To avoid side effects from a protein diet, you should properly prepare for it.

First, eat a low-calorie, balanced diet for a few days before starting a protein diet. Your diet should include fresh vegetables, herbs, grains and proteins.

Secondly, follow the drinking regime. You should drink at least 2 liters of water per day.

Thirdly, divide the amount of food into 5-6 servings, and eat them at regular intervals throughout the day.

Fourth, use only boiling or stewing for cooking. Fried food for weight loss is strictly prohibited.

Fifthly, it is necessary to gradually exit the protein diet. In the following days, include small amounts of carbohydrates and fats, but keep your diet low in calories.

Many people do not recommend planning any difficult activities while on a high protein diet, as you may just get through them.

Include a protein shake for weight loss in your diet; buying it on the Internet will not be difficult. You can order protein shakes in the Herbal Club online store.

Are there any contraindications?

Any protein itself is a protein that the body really needs. But keep in mind the important rules:

• do not exceed the recommended dose;
• if you have problems with the kidneys or gastrointestinal tract, then before starting to take protein, it is better to consult a doctor;
• if you have chronic diseases, then it is also important to ask a doctor’s advice;
• If you experience an allergy after taking it, you should give up this protein and try another type.

Important! Carefully read the instructions for the supplement and analyze its composition. It happens that a person has an individual reaction to one of the components. Observe yourself and track your body's reactions to a specific protein product

How to drink miracle cocktails correctly

You should not drink protein shakes uncontrollably. Follow the rules of your diet by starting to take shakes. For these miracle drinks to really help you lose weight, follow certain rules.

1. If you are not on a strict diet, then you do not need to drink a cocktail instead of a full meal. You can stay on such a strict diet for a week or two. Remember - your diet in everyday life should be healthy and properly balanced. On a diet that does not last too long, a protein shake can easily replace dinner or breakfast, an afternoon snack, but not lunch.
2. If your goal is to get healthier, then drink a protein shake three times a day. You can replace it with breakfast, a pre-lunch snack, and an afternoon snack.
3. If this is your first time using these miracle drinks, try drinking a cocktail once a day for the first week. This will test your body's reaction to the protein drink. If you do not notice negative consequences, and the weight begins to decrease, then you can switch to drinking the cocktail three times a day.
4. The best time to take a weight loss drink is in the morning. It is also useful to drink such drinks after intense exercise or a couple of hours before bed.
5. Don't drink your drink quickly. Protein shakes should definitely be drunk slowly, in tiny sips, without rushing.
6. Be sure to include physical activity in your daily schedule. This could be running, swimming, dancing, aerobics, gymnastics. This will help you lose weight faster.
7. Prepared drinks should be drunk immediately. It is advisable that you drink the shake 40 minutes before your workout or half an hour after finishing your workout at the gym.
8. Sometimes it makes sense to do a double portion, but only if you have been intense, have worked out a lot and have lost a lot of fluid.
9. If you do not finish the cocktail, you should store it in the refrigerator in a tightly sealed container for no more than a day.