Using protein
Hopefully, you are already familiar with the definition of protein supplements and their main types. For those who hasn’t fully understood, let me remind you that there are 6 types of sports protein supplements:
| № | Product | Purpose | Protein, % | Carbs, % | Fats, % |
|---|---|---|---|---|---|
| 1 | Proteins low concentration | Between meals, addition to the main meal or a snack | below 60 | below 2 | |
| 2 | Proteins high concentration | addition to the main meal | above 60 | below 2 | |
| 3 | Gainer & protein mix | Between meals, addition to the snack | below 40 | below 5 | |
| 4 | High carbohydrate gainers | Between meals, before the workout | below 30 | from 60 | below 2 |
| 5 | Gainers with high fats concentration | Between meals, instead of meals, after the workout | below 30 | below 30 | |
| 6 | Amino acid supplements | After the workout, addition to the meals | above 80% |
Various supplements must be taken at different time. Failure to follow the recommendations below can reduce the possible effects of sports nutrition to "zero". That is why some bodybuilders say that sports nutrition is not effective, but for beginning it should be applied correctly, and not disorderly.
Recommendations for using protein supplements
Main meals
There should be 4-6 meals per day. The amount of protein during the day should be in the range of 15-20%. To do this, whey protein can be consumed before meals. It is very rapidly absorbed, and the body stops feeling protein deficiency. This is especially actual if you have not eaten for a long time. After the meal you should approximately calculate how much you’ve eaten carbs, fats and of course protein, and if there’s less than 15% protein, you should take a portion of high concentration protein shake. If you eat not enough animal protein - be sure to use amino acid supplements.
Supplements: BSN Syntha 6, Gaspari Nutrition IntraPro, Dymatize Elite Egg Protein, MHP Probolic-SR, MHP ISOfast 50 (in combination with others), Optimum Nutrition 100% Whey Gold Standart (in combination with others), MuscleTech Nitro-Tech PRO SERIES, Ultimate Nutrition IsoCool, Ultimate Nutrition Protein Sensation 8.
Between meals
If the time between meals is more than 3 hours - include high carbohydrate or fat containing gainers every 2 hours after the main meal. Well, if you decide to arrange a snack instead of gainer - it is allowed, but don’t forget to add a portion of low concentration protein to the "sandwich".
Supplements: SAN Myotein, MHP Probolic-SR, BSN True-Mass, Universal Nutrition Gain Fast 3100, Universal Nutrition Real Gains, Ultimate Nutrition ISO Mass Xtreme Gainer, Optimum Nutrition Pro Complex Gainer, Gaspari Nutrition Real Mass, Dymatize Mega Gainer.
Before workout
Before training use high carbohydrate gainer, but without fast carbs, otherwise you greatly decrease the effectiveness of workout and will have a breakdown.
Supplements: MuscleTech Nitro-Tech NOP-47, BSN NO-Xplode, MHP TRAC Extreme-NO, MHP Dark Rage, Inkospor NOx, Gaspari Nutrition SuperPump250.
After workout
After the workout use gainers with fat and amino acid supplements. In this case, the body will recover as soon as possible, and it will have "raw material" for the production of hormones.
Supplements: SAN Myotein, Optimum Nutrition Superior Amino 2222 Liquid, MuscleTech Nitro Amino FX Pro Series, Multipower Super Amino Liquid, Gaspari Nutrition AminoMax 8000, SAN BCAA-Pro, Multipower BCAA, MHP BCAA 3300, Gaspari Nutrition BCAA 6000, IZ Cream-Bomb.
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