Have you ever wondered how to take protein. Hardly. But with the protein everything is completely different. It, in contrast to the protein that we used to see on the plates, are taken before and after training, and to recruit mass, and to reduce it. It is a universal supplement, which is famous for being digested in just 30 minutes (meat does not boast such indicators).
So, let's see how to take whey protein , depending on what goal you set for yourself.
After training
To begin with, how to properly take whey protein after strength training, if your goal - to acquire muscle relief. After the strength training in the first 90 minutes after they end, you need to close the protein-carbohydrate window. With the second, we can easily cope with drinking a glass of juice (the benefit of carbohydrates is assimilated instantly), but in half an hour you need to drink a protein shake.
The fact is that the muscles after the strength training should begin the process of repairing the ruptured muscle fibers and the growth of muscle tissue. This will be possible only with the supply of protein from the outside. Otherwise, you will simply accumulate lactic acid, which will make the muscles swollen, but not beautiful, but sick.
Before training
The next case is how much whey protein to take before training.
Portion before training should be no more than 25 g of protein (no longer assimilated).
For losing weight
And also we will not forget about how important it is to take whey protein for weight loss. Lose weight for sure on a diet, which means, reduce caloric intake. The body lacks protein, and beauty does not add it. The share of whey protein should account for half of the total protein per day (if you lose weight and exercise).
Calculate the necessary dose is easy - 1,5-2 g per kilogram of body weight.