Athletes, bodybuilders and those who work out in the gym, shaping their figure through exercise, need protein to increase muscle mass. They can be obtained along with regular food, or they can be obtained in the form of protein shakes, in which they are contained in high concentration. As with any supplement, you need to drink a protein shake correctly to achieve maximum effect.
Instructions
Step 1
Protein shakes are sold ready-made - in the form of a drink or powder, as well as prepared at home for their high protein products - milk, eggs, dried mushrooms, chocolate, etc. Powdered shakes to increase protein concentration are also blended with skimmed cow's milk and yogurt.
Step 2
To increase muscle mass, the body needs 2 g of protein per 1 kg of body weight daily, and this is the basis for making a cocktail. For its preparation, mixtures with different compositions provided for in the recipe are prepared in a blender.
Step 3
You need to drink a protein shake warm, but not hot, heated to 30-35 ° C - in this form it is best absorbed. Experienced athletes advise taking a glass of cocktail slowly, savoring every sip and enjoying, imagining how the protein is absorbed by the muscles and strengthens them.
Step 4
The basic rules of admission: you need to drink a cocktail half an hour before the start of the workout and half an hour after its completion. Do not eat fatty and heavy foods before training. And remember that a protein shake is not a substitute for main meals, so breakfast, lunch and dinner are served as usual.
Step 5
In ready-made protein shakes, a wide multivitamin complex with mineral salts is included, which helps to replace the loss of potassium and sodium salts by the body, which are released with sweat during training. They also contain fats, carbohydrates and fructose. Such cocktails are indispensable for those who train more than 3 hours daily or are engaged in power-related disputes - weightlifting, mountain tourism.
Step 6
People suffering from excess weight or diabetes mellitus should not drink protein shakes. The uric acid included in their composition has contraindications for those who have a hereditary predisposition to the formation of stones in the bladder and gout. Take cocktails under the supervision of a trainer and do not harm your health!
