Many athletes are wary of sports nutrition . This is often due to the fact that, through ignorance, they confuse proteins and generally all kinds of such supplements with steroids, and believe that they are all dangerous. Although this belief is far from the truth, and every athlete decides himself how to build muscle mass. We'll look at how to make a home protein.
How to make egg protein?
In sports forums you can often find enthusiastic messages from beginners that they have developed a unique way of how to make protein from eggs. As a rule, it all boils down to the fact that a person simply boils eggs without shell and filters. This product, like all the others, can not be classified as a protein, since there are too many fats in the egg (they are contained in the yolk).
The only more or less acceptable variant of the home egg protein is boiled egg whites. In them, at least, there is not the same huge amount of fats. However, they need a lot to eat, because 100 g of the product accounts for only 11 g of protein.
While the need of the athlete's body is 1.5 grams of protein for every kilogram of his body weight (that is, an athlete weighing 80 kg needs 120 grams of protein per day), this method is very doubtful, because you will need to eat about a kilogram of boiled proteins. While sports nutrition from eggs is an isolated protein, without fats and carbohydrates, it is enough to take a day just a few spoons, diluted in water.
How to make whey protein?
It is also not possible to make isolated whey protein at home. The only more or less adequate analogue is a fat-free cottage cheese. It has a lot of protein, and if you take into account the low fat content, such a product can replace whey protein .
For 100 g of low-fat cottage cheese, 16-18 g of protein are necessary. Thus, to obtain a daily rate of a human protein with a weight of 70 kg (based on 1.5 g protein per kg of body weight), 105 grams of protein are needed, which is approximately 650 grams of cottage cheese, i.e. 3 portions. And if a piece of protein is obtained from eggs and meat, the picture looks even more realistic.
How to make protein?
Consider several recipes for home-made cocktails that can be used to build muscle:
- Mix in a glass raw egg, a spoonful of honey, a spoonful of grated walnut, top up with kefir, drink 15 minutes before training.
- Mix half a liter of 2.5% milk, 50 grams of milk powder, a raw egg, half-cups of low-fat cottage cheese, add fruit or berry syrup (1 spoonful).
Regularly taking such cocktails, and having provided the proper protein nutrition, you will effectively gain muscle mass without resorting to the use of sports supplements.