Gaining muscle do not eat protein powder What protein powder to gain muscle

Fitness veteran drivers usually recommend fitness rookies to eat protein powder to help fitness, is it necessary to eat protein powder for fitness muscle gain?

Do not eat protein powder for muscle building?

Of course you can. Muscle gain requires a lot of protein, as long as it can provide enough protein, are available as a supplemental protein food, plant-based protein mainly from cereals, legumes food. Animal protein mainly sources of meat, eggs, milk and other foods, are good choices.

What protein powder to eat to gain muscle

Muscle gain is recommended to eat whey protein powder. The protein content of whey protein powder is very high, can reach more than 80%, can meet the demand for protein for muscle building, at the same time, protein powder usually added with the relevant branched chain amino acids and other elements, for muscle synthesis, and recovery after sports training have synthetic good help, and whey protein powder carbohydrate content is relatively low, will not bring extra calories, to ensure that fat will not increase.

When to eat protein powder for muscle gain

1、Eat protein powder before training

You can properly raise the level of amino acids in the blood to prevent the training process muscle is broken down. Because the process of training will consume a lot of blood amino acids, the body in order to maintain the level of amino acids in the blood will break down the muscle to provide amino acids.

2, eat protein powder after training

It can be quickly added to the muscle tissue to repair the muscle fibers damaged by the training, so that the muscle tissue is repaired and then grow.

3, wake up in the morning to eat

Wake up in the morning the body lacks energy supply, muscle encounter catabolism, so the first goal in the morning should be to stop the attack on the muscle. Timely intake of rapidly digested protein allows amino acids to enter the bloodstream, stopping catabolism and replenishing the amino acids lost by the muscles during the night.

4, bedtime supplementation

Because you don't eat at bedtime, then the body breaks down muscle for fuel when sugar levels are low, so at night we need slow metabolizing protein. We recommend protein with particulate casein.

How much protein powder to eat for muscle building

1-2 scoops is sufficient. Generally you need 1.5 grams to 2 grams of protein per kilogram of body weight per day. The amount of protein powder should be calculated based on the daily protein intake: the amount of protein contained in 3 meals per day should be deducted and the remaining gap calculated based on the protein content of the protein powder will give you the daily mass of protein powder you need to supplement. It is recommended to consume the recommended dosage according to the label instructions and not to increase or decrease the dosage arbitrarily.

Protein powder consumption precautions

1. Do not take it on an empty stomach

When the human body is fasting, the most priority is to consume food to meet the body's energy needs, and then it is used for body repair and accumulation. Therefore, do not consume protein powder on an empty stomach, otherwise it will be digested by the body as an energy substance, a waste of protein. Therefore, before or at the same time, eat some other food. You can also add protein powder to milk, soy milk, cereal, cream of wheat and other foods together.

2, add condiments to control

Protein powder can be added to a variety of food consumption, like to eat sweet can add sugar, like to eat salty can add salt, but can not add too much. Because too much intake of sugar and salt is not good for human health.

3, do not eat with acidic food

Acidic food contains organic acid ingredients, and protein powder will form clots after meeting, affecting digestion and absorption.

4、Do not overheat

Because protein powder contains many active substances with special physiological functions, they are afraid of heat, once the heat will lose activity, which will greatly reduce the biological effectiveness. Therefore, protein powder can not be boiled and hot food, can only be dissolved in water, porridge and other foods below 40 ℃, but also as a cold drink.