Instruction
1
For muscle growth you need to take a day 1.5-2 grams of protein per 1 kg of body weight. Be aware that in the protein product typically contains 70-75% protein by weight. That is, consuming 100 grams of protein, you are taking 70 grams of protein. Based on these data, a person weighing 70 kg should consume 105-140 grams of protein per day. To avoid mistakes in the calculations of the daily value for protein delivery, follow the instructions on the product packaging.
2
Do not try to increase your daily protein intake, hoping faster to build muscle. Excess protein is not absorbed and simply excreted. You should also not skimp on the protein and reduce its daily rate. This has a negative impact not only on the rate of growth of muscle mass, but also on the body's ability to recover after significant physical exertion.
3
For proper muscle building protein should be taken daily in the same quantity regardless, you go out today at power training or not. This is because the body constantly needs protein. During rest is the restoration and growth of muscle fibers. These processes are as energy-consuming as a regular exercise routine.
4
Protein powder must be dissolved in water. The amount of liquid does not matter. Do not pour powder boiling water as in hot water, a protein folds and partially loses its properties.
5
Your daily dose of protein product it is better to divide into two or three portions. So the body will more easily digest large amounts of protein. Do not eat protein with any meal. In combination with other nutrients protein is much less digestible.
6
Usually a protein drink between meals. You can take one serving between lunch and Breakfast, and the second is immediately after weight training. The protein intake after exercise is particularly effective, because after a lot of energy to digest protein especially good. On a day when you're not in a sports club, drink protein an hour before dinner.
