When and how much protein should you take to achieve maximum results?

How much protein per day should you take?

Every cell in the human body contains protein, so a sufficient daily portion of protein is necessary . In addition to its positive effects on growth and development of strength and muscle mass, proteins also improve hormone production, strengthen the immune system, and promote hair and nail growth. Whether you take protein from animal or plant sources, the amount you need per day depends on many factors. You should also consider your age, weight, physical activity, and your goal —whether you want to lose weight or gain muscle.

Diet for weight gain

When an athlete wants to gain weight, his task becomes a little more complicated. The number of meals increases to 6-7. At the same time, the minimum norm of proteins, fats and carbohydrates increases. When gaining weight, the following rules apply:

• You need to drink protein before and after training, before - 30 grams, after - about 70 g;
• It is best to use hydrolyzate;
• Half an hour before bed, drink 60-70 grams of casein isolate.

All this must be accompanied by proper balanced nutrition prescribed by the trainer.

What did you find out about the protein? How long after eating it should be consumed, exactly how to do it and in what proportions - completely depends on the needs of the athlete. Most people take protein in the morning instead of breakfast and this method is optimal.

Minimum daily protein intake

Daily protein intake is calculated in grams per kilogram of body weight, starting at 0.8 grams of protein per kilogram of body weight. [1] But such a minimum portion is not suitable for athletes , because the more intensely an athlete trains, the more protein his body requires .

Research[edit | edit code]

The protein intake regimen is a rather discussed factor in optimizing adaptive processes to physical activity. The primary strategy is to consume protein during the peri-workout period to facilitate muscle recovery and remodeling, thereby enhancing post-workout strength and hypertrophy processes. Despite the apparent plausibility of this approach, the effectiveness of various temporary protein intake regimens during systematic training remains questionable. A study by Schoenfeld et al[3], published in 2013, conducted a multilevel meta-analysis to verify the effects of different time schedules on athletic performance.

• Effect of TFP (time of protein intake) on strength in different studies
• The effect of VPP on hypertrophy in different studies
• Effect of VPP on hypertrophy (adjusted for total protein intake)

Strength indicators were assessed in 478 people. Hypertrophy was assessed in 525 subjects. The analysis revealed only minor to moderate effects of dosing schedule on muscle hypertrophy and confirmed no effect on strength gains. For hypertrophy, the main factor was the total amount of protein consumed. The results of the study refute generally accepted beliefs about the important role of the timing of protein intake on athletic performance during the protein-carbohydrate window.

Taking protein at night[edit | edit code]

Dutch scientists from the University of Maastricht found that beginners in strength sports can gain almost twice as much muscle mass if they take an extra protein shake before bed.

Study

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In their paper, which was published in the journal Nutrition, the researchers describe the results of an experiment involving 44 male college students who did regular strength training for 12 weeks. The students were in good health, but none of them had touched iron for at least the previous two years. Before going to bed, half of the subjects took a drink containing a placebo. The other half took a shake containing 13.75 g of PeptoPro protein (casein hydrolysate), 13.75 g of casein and 15 g of carbohydrates.

results

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After 12 weeks of the experiment, students in both groups increased their strength levels. But the increase in muscle mass was more significant in the second group, which took a protein shake before bed. Students in the second group gained almost twice as much muscle mass in their legs as students in the first group. Hypertrophy was observed primarily in type II fast muscle fibers.

Conclusion

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“We conclude that pre-bedtime protein intake is an effective dietary strategy for increasing skeletal muscle mass and strength performance when combined with regular strength training in healthy young adults,” the researchers wrote.

There is always something to doubt.

Subjects in both groups consumed 1.3 grams of protein per kilogram of body weight, not including the protein shake. This is not a large number. Consuming the shake increased daily protein intake to 1.9 grams per kilogram of body weight per day. Only one thing is not completely clear: is the increase in muscle mass of students associated with taking additional protein before bed, or due to an increase in daily protein intake?

Optimal daily protein intake

Various studies have examined the required daily amount of protein and its effect on the body . Basically, 1.5 g of protein per 1 kg of weight . Only a few studies have examined higher protein intakes of approximately 2.2 to 3.3 g/kg . However, not a single study has revealed a negative effect of protein on human health . [17] In the table below you will find the basic breakdown of daily protein intake according to the main factors . [10]

At a healthy weight

If you are overweight

Optimal daily protein intake for muscle growth

The combination of intense training and the right amount of protein is the golden path to success . Below we have provided a table of correct protein intake , based on body weight and suitable for both women and men .

Based on the table, we can see that athletes and active adults can minimize body fat gain by increasing their protein intake to 3.3 grams per kilogram of body weight. [10] Thus, a healthy adult athlete who wants to achieve muscle growth and currently weighs 200 pounds could consume up to 299 grams of protein per day.

Research has shown that if you gradually challenge your body during exercise and eat a hypercaloric diet (consuming an additional 370-800 kcal), you will lose more fat if you take 3.3 g/kg protein than if you take 1.8 – 2.6 g/kg. [18] [19] It should be noted that the maximum portion of protein will not help build more muscle than the minimum portion. However, it can minimize your intake of fat from your diet , which will help you shed those extra pounds. Also remember that your daily protein intake should be based on body weight, not calorie intake . Calorie intake, on the other hand, should be based on your weight and the goals you set for yourself.

Protein Dilution Rules

The basic rule is to accurately measure the components, maintain the temperature of the liquid, pour the powder into the liquid and beat for a LONG time! Well, at least 10 minutes, at least, in a hand shaker, and 5 minutes in a mixer. After each shake, the container and mixing elements (and especially the springy shaker ball) must be thoroughly washed and dried: microbes consider protein shakes an excellent breeding ground and begin to develop on the walls of the unwashed mixer bowl literally immediately. Residues of milk fat, turning rancid and permeating the plastic with its smell, can also seriously spoil the impression of subsequent servings.

The shaker in which the milkshake is prepared and stored must be sterilized regularly. If you plan to take an already diluted cocktail with you and store it in a shaker for several hours, its glass should be made strictly of polypropylene! Only this plastic can withstand boiling, is absolutely harmless to our body and practically does not absorb fat.

How to dilute protein with water

Typically, protein is diluted in water during the drying period if the athlete is lactose intolerant or is a vegetarian. There are special mixtures that are diluted exclusively in water, and they mix well in a hand shaker. Protein powder is always poured into already measured warm water. Is it possible to dilute protein with hot water? Yes, you can, but, of course, not boiling, but with a temperature of no more than 60 degrees Celsius. Protein is less soluble in cold water than in warm water. In too hot water, the protein denatures and “cooks.”

Ordinary “milk” formulas are poorly diluted in water, give some loss in protein, have a too strong taste (since milk softens it) and swell worse. They practically do not dissolve when shaken by hand in a shaker. Therefore, it is better not to mix regular “milk-soluble” protein with water, or increase the whipping time and use only an electric mixer.

There is also a lot of debate about what kind of water to dilute protein in. If possible, this should be done in warm spring, drinking low-mineralized or warm tap water that has been purified with conventional (not membrane or osmotic) filters.

Water that has been purified in osmotic filters is distilled, it does not contain mineral salts, and for an athlete it is practically poison. It must be remembered that with drinking water we receive 30% of the calcium, magnesium, potassium and phosphorus salts we need for life (and even more so for training, which leads to increased waste of electrolytes lost through sweat).

How to dilute protein with milk

First pour milk (preferably chilled) into a shaker or mixer, then pour in protein or gainer powder and turn on the mixer at low speed. Not the other way around! It’s even worse when the protein mixture is poured into a wet mixer and only then the milk is poured in, and the mixer is immediately turned on to high speed. In this case, the powder clumps, sticks to the walls, and you will lose half of the protein from the serving, even if you beat the mixture twice as long.

How to properly dilute protein in a shaker

Pour liquid into the shaker (no more than half the volume), place a whipping element (spring, spheroid, etc.) in it, add powder and, closing the lid, shake - first with light circular movements, distributing the powder in the volume of liquid and stirring, then increase the amplitude, intensity and speed of movements.

An attempt to immediately apply maximum amplitudes will cause the powder to clump together or stick to the walls. In addition, there is always a risk that the lid is not tightly closed...

Optimal daily protein intake for weight loss

One previous study found that athletes should consume about 1.8–2.7 grams of protein per kilogram of body weight . [20] However, recent research suggests that in order to minimize muscle loss during dieting, athletes should consume 2.3 to 3.1 g of protein per kilogram of body weight . [21] This value is also confirmed by the International Society of Sports Nutrition. [22] The recommendation, however, only applies to relatively slim people who are trying to shape and strengthen their figure. Some studies have shown that a serving of 1.2-1.5 g/kg is appropriate obese to maximize fat loss. [23] [24] [25] The European Association for the Study of Obesity protein intake for obese adults . [26]

Given the health risks associated with overweight and obesity , it is also interesting that consuming high-protein diets (about 27% of daily caloric intake) may reduce cardiometabolic risk factors , including blood pressure or triglyceride levels, and may also help increase HDL cholesterol levels . But it is worth recognizing that these effects were observed only in small quantities. [27]

In the table below you will find the daily protein intake for healthy adults and overweight people. The values ​​are broken down by body weight in kilograms. [10]

For overweight and obesity

At a healthy weight

Remember that calculating your daily protein intake is based on your actual body weight , not the ideal weight you want to achieve. Therefore, if you are on a diet and want to reduce body fat as much as possible without losing muscle mass, you need to take 2.3 – 3.1 g/kg of protein per day . People who are overweight or obese need to take 1.2-1.5 g/kg protein throughout the day. [10]

How to stir the additive

Properly mix protein in a shaker . This is the most convenient option for obtaining a homogeneous mixture. A shaker is a measuring cup with a convenient lid and a closing spout through which you can pour the additive or simply drink it. After all the ingredients are placed in it, close the lid tightly and, using progressive smooth movements, shake the glass up and down until thoroughly mixed.

You can also stir a protein shake without a shaker. To do this, use a container with high sides and a mixer or a regular fork. The most important thing is that after consumption, you must thoroughly wash all the utensils used, preventing the remains of the cocktail from souring.

However, it is not enough to know how to stir protein; you also need to take into account the rules for storing it .

If you are going to take a drink to training, it is best to place it in a small thermos so that it does not have time to cool down in the cold season or sour in the heat. At home, the mixture should be stored in the refrigerator, however, no more than 3-5 hours. Proteins that contain creatine are consumed immediately after induction, since this amino acid degrades very quickly with prolonged contact with liquid.

If you know how to properly dilute a protein shake, the supplement will provide maximum benefit and be most fully absorbed in the body.

Can proteins be harmful?

You may have heard the myth that proteins damage the kidneys , cause liver failure or osteoporosis. The fact is that this statement has not been confirmed by any research , and there is no evidence of the negative effects of protein in the body of healthy people . [4] Of course, if you have kidney or liver problems, you should consult your doctor before taking protein supplements.

Protein quality for protein shake

The main characteristic of proteins, as you already know, is the amino acid composition, or rather, its compliance with the body’s needs. First of all, naturally, in terms of essential amino acids. The sample is taken from the so-called “ideal” protein according to FAO/WHO, which is considered optimal for the average person. It contains per 1 gram: isoleucine - 40 mg, leucine - 70 mg, lysine - 55 mg, methionine and cystine - 35 mg (in total, since the body can obtain one amino acid from another), phenylalanine and tyrosine - 60 mg (again in total), the trouble is that for an athlete the optimal ratio of amino acids is somewhat different. How different is not entirely known. In theory, for the growth of the body, protein corresponding to mother's milk is needed. Let's compare...

The FAO/WHO “ideal” protein is designed to maintain protein levels in the body during normal activities, rather than ensure its development in the event of high strength loads. As for food sources, whey is closer to the optimum. But soybeans are hopelessly behind.

However, the composition of whey proteins has to be adjusted by adding individual amino acids or another protein. In the last ten years, if not more, little has changed in the market for raw materials for proteins. The same “magnificent four” are used in production: whey, casein, egg white, soy. Meat proteins flashed on the horizon and disappeared somewhere (now they are trying to restore their production. Wheat protein has appeared (by the way, I don’t see the point of taking wheat protein, if only for vegetarians: it, as can be seen from the table, is extremely defective, low in lysine), sometimes found some other proteins from rare and expensive components, but all this is exotic. It’s strange why they haven’t yet tried to make proteins from fish - a valuable, easily digestible protein. In principle, it could go to the masses, after all, they make feed protein-vitamin concentrate from fishmeal. Methods for isolating proteins now make it possible to achieve a high degree of purification of the product from impurities. Ultra- and microfiltration have now become available almost for home use. So poorly purified protein in our time is vulgarity. And yet, such products periodically It is worth looking carefully at the label, looking for the content of impurities (lactose, sodium, carbohydrates from soy, etc.).

Protein digestibility is directly related to both amino acid composition and source. Whey protein remains the fastest - it is completely digested and ensures the flow of amino acids into the blood within 2-3 hours. Casein is considered “heavy”, “slow”, although it is still absorbed faster than whole soybean. Keep in mind: there is no protein that “sits” in the body for more than 5-6 hours! Slow absorption has its advantages - a more uniform and constant replenishment of the amino acid pool.

How much protein should you take after a workout?

Numerous studies have been conducted on how much protein you should take per serving. Older studies agree that 20-25 grams of high-quality protein is sufficient to maximize protein stimulation in muscles. [12] [13] [14] However, newer studies have questioned this result. They cite that previous studies did not take into account the amount of pure muscle mass. Thus, an individual with a higher proportion of pure muscle mass requires a higher proportion of amino acids to maximize muscle growth and regeneration after exercise. These studies conclude that muscle protein synthesis is increased by consuming 40 grams of whey protein after exercise. [5]

In any case, more research is needed for scientists to know the most appropriate amount of protein per serving As a result of studies that showed an optimal serving of 20-25 g , a study was conducted on a group of people who trained only their legs . While the studies that showed the ideal 40g serving were based on a group of people who did full-body circuit training . Therefore, the indicators of these studies are not consistent with each other. Also, do not forget that increased muscle activity during training requires more amino acids and protein for recovery. [eleven]

At the same time, muscle tissue requires about 25-30% of total protein intake. This means that consuming more protein does not necessarily stimulate muscle growth . For example, taking a 70g serving of protein will have the same effect on muscle growth as eating a 40g serving of protein. However, increasing your protein intake does not mean you are wasting it. [6] [15] The body stores protein as an energy source for further training. [9]

Also, during the same study, scientists received different results, since protein intake for each person depends on individual needs . For example, age, weight, training intensity, sports goals and fitness level. Regardless of how much a single serving of protein is (20 or 40 g) , it is important to divide your protein intake throughout the day - up to 5 times. This will help to constantly stimulate protein synthesis in the body. [8]

Why drink protein?

Before or after meals, during or before training, on weekdays and weekends - all professional athletes take protein. In the initial stages, of course, you can do without this, but when the workouts in the gym become more intense, many harmful foods will have to be removed from the diet, and the body will begin to waste calories on physical activity, and it will need an additional source of energy in the form of protein.

However, this does not mean that all athletes eat protein “from the same can.” There are several varieties of this supplement, not to mention different manufacturers. The choice of which protein to drink (before or after meals is the next question) depends entirely on the needs and preferences of the athlete. First, you should understand what types of this dietary supplement exist.

When is the best time to take protein?

Timing your protein intake is just as important as getting the right daily portion . As stated earlier, this depends on your fitness goals and current weight. Athletes need to regularly receive proteins throughout the day, in the amount of 20-40 g . An effective solution is a combination of the right protein and time . It is optimal to divide the intake into 5 stages - morning, afternoon, evening, before training and after training.

In the morning

Research shows that the body is most sensitive to the effects of amino acids from protein 24 hours after exercise. [36] High quality, fast-absorbing whey protein is a great way to start your day and is ideal for muscles. However, if you want to completely replace your breakfast with protein, then it is better to use casein . [37]

During the day

To get the desired amount of protein per day, it is advisable a protein shake , bars or other protein snacks as a snack Supplementing with protein can also be done through a protein drink or natural protein sources.

In the evening, before bed

A protein shake before bed can be very effective for burning fat , as well as increasing strength and muscle mass . In this case, the best choice is caseins, also called overnight proteins, which are slowly absorbed, providing protein to your muscles while you sleep. [33] [34] [35]

Before training

When you drink a protein drink before your workout, you will get the same benefits as when you drink it after your workout. [32] Fast-absorbing protein will help you rebuild muscle fibers during your workout. Whey protein is best for pre-workout consumption .

At the same time, an excellent alternative to protein before training is BCAA (leucine, isoleucine, valine). Leucine is an essential amino acid that has the ability to stimulate cells responsible for muscle growth. [2] BCAA in soluble form should be taken 15 minutes before training, in tablet form 35 - 40 minutes before training.

After training

There is no exact time at which you need to consume protein after a workout, but there is such a thing as an anabolic window , which takes 30-45 minutes after a workout , so it is best to consume protein at this time. [16] But even if you take a portion of protein later, this will also provide the necessary result . In any case, it is necessary to take a dose of protein after training to give the muscles the amino acids necessary for growth and regeneration . [28] [29] [30] [31] When choosing an appropriate post-workout protein, remember that the rate of absorption depends on the type of processing of the particular protein.

The optimal time to take protein when gaining muscle mass[edit | edit code]

What time and what protein is best to drink (whey, egg, milk, casein)
1. Protein after sleep

On average, most people sleep 7-8 hours a night. When the body does not receive food during this time, it begins to use stored energy sources, that is: glycogen from the liver and muscles, and amino acids, which it receives through muscle breakdown. In addition, in the morning the production of the hormone cortisol increases, as a result of which the process of muscle tissue catabolism starts. To prevent it, you need to take a portion of fast protein. Whey protein or hydrolyzed protein will be the best choice in this case.

2. During the day

When gaining muscle mass, it is important to create conditions under which the amino acid pool will be continuously replenished. To do this, you need to eat often, and between meals, drink 2-4 servings of protein of about 20-35 g. If you know that you will not be able to eat for a long time, be sure to take a portion of slow or complex protein.

3. Pre-workout protein

In addition to your usual meal (2 hours before training), you should take a small portion of “fast” whey protein or BCAA 30 minutes before. BCAA are essential amino acids; they make up up to a third of all muscle tissue proteins and are used as a source of energy during intense muscle training. If there is not a high concentration of amino acids in the blood during exercise, the body will break down muscle protein and use it to meet its energy needs. Taking easily digestible whey protein shortly before training will provide your body with the necessary amount of BCAA and help you avoid muscle catabolism.

4. Post-workout protein

The optimal portion of protein after training, depending on the intensity of the activity

Taking protein after a workout is very important. During this time, your body is especially good at absorbing nutrients. Glycogen reserves are depleted, the concentration of amino acids and sugar in the blood is low. To quickly replenish spent carbohydrate reserves and quickly raise the level of amino acids in the blood immediately after training, it is recommended to use a gainer. Protein will quickly ensure the supply of amino acids to the blood, and carbohydrates will be used to restore glycogen. Taking carbohydrates with a high glycemic index will cause a sharp release of insulin, which will ensure better absorption of nutrients by the body's cells and contribute to a speedy recovery. If you're on a fat-burning program, you'll want to skip the carbohydrates in your post-workout shake and stick to just whey protein concentrate or isolate. A regular meal can take place an hour and a half after this.

5. Protein before bed

It is widely believed that eating before bed leads to the accumulation of fat in the body. This statement is justified in relation to the consumption of carbohydrates and fats, but not in relation to protein (though this is true only for physically active people). For the next 6-8 hours, you will not be able to eat, and your body will not receive the amino acids it needs for growth and repair. Therefore, to prevent nighttime catabolism of muscle tissue, it is recommended to take a portion of slow protein 30 minutes before bedtime, which will ensure a long-term stable level of amino acids in the blood throughout the night. The ideal choice here would be a complex mixture that includes proteins with different rates of absorption: whey, milk, micellar casein, etc.

In a study[1], the results of which were published in the official journal of the American College of Sports Medicine, Medicine & Science in Sports & Exercise, it was noted that combining a protein meal and strength training shortly before bed allows for faster muscle recovery.

Another study[2] conducted by a group of scientists from the Maastricht University Medical Center Luc van Loon demonstrated the benefits of taking a cocktail of 30 g of casein at night, which improves the body's protein balance; the amino acids eaten are included in the muscles, but the muscles do not grow faster, but a portion of protein before bed is useful for muscle growth.

The optimal time to take protein when working on relief[edit | edit code]

The same as when working on mass.

The optimal time to take protein when losing weight[edit | edit code]

When losing weight, it is important to consume proteins during the day in between meals, since not enough of them comes from food, so health problems may arise, your muscles will begin to break down and the weight loss process will not be effective. It is known that when losing weight and gaining weight, you should eat at least 5-6 times a day, and here protein shakes come to the rescue, making life much easier by the fact that they can replace 2-3 meals with a concentrated protein product that does not contain fats and carbohydrates which can seriously interfere with your fitness goals. Protein servings for weight loss are 1/2 of the standard (15 g). Also take protein 2 hours before training and 2 hours after training, 1/2 serving.

When losing weight, use proteins that include complex and slow-acting types of protein. This way you will ensure a constant supply of amino acids into the blood for several hours, before a full meal.