What it is?

To develop solid muscles, you need to train hard and eat right. If an athlete neglects the required amount of nutrients and calories, he will not progress. Protein (protein) is the main component for the growth of muscle mass.

1.5-2 grams of protein per kilogram of your weight is the daily norm of an athlete. Most of this dose should consist of natural amino acids, which are found in meat products, cottage cheese, cheese. It's no secret that one of the best sources of this building material is found in egg whites.

Also, the athlete should not neglect and - to a much lesser extent - fats. A proper nutritional regimen of meats, protein, and a small dose of fat is guaranteed to help any athlete achieve high performance.

To get the most out of a supplement, remember the golden rule: "Supplements should not be taken in place of a normal meal, but in addition to a rich diet."

We use sports nutrition for our purposes

Building muscle mass

Athletes who train to build solid muscle mass and develop phenomenal physical strength should consume higher doses of protein. If an ordinary person needs 1-1.5 grams of protein per day to maintain efficiency and health, then an athlete needs at least 2-2.5 grams. Moreover, 2/3 of this dose should not consist of protein powder, but of natural food.

A day after a hard workout, you need to increase the daily dose by one and a half times and stick to it for two days. In order for the processes of muscle building to go smoothly and without interference, you need to take a portion of carbohydrate food immediately after training. And in the next day, the athlete should consume twice as many carbohydrates. ¾ of these carbohydrates should be complex.

During the "drying"

During this period, it is worth closing after a workout with protein mixtures, and not. Also, with "pumping" training, such a cocktail can be drunk immediately after the end of the workout. It is also recommended to drink protein during the “drying” period and before training (pay attention to drying for men and girls).

Use during weight loss

Protein shake for weight loss ... The inhabitants, hearing something like this, are surprised.

Indeed, how can you lose weight by consuming protein, due to which a person, on the contrary, gains muscle mass. It turns out you can.

The main thing is to adhere to the right lifestyle, diet and consume quality products.

Not only protein should be of high quality, but to a greater extent all products consumed by a person.

Doses of carbohydrates and fats need to be reduced, but the dose of proteins does not need to be reduced. One and a half grams of protein per kilogram of your weight is the daily norm for all cases.

¾ of the carbohydrates present in the athlete’s diet should come from the “right” food - durum wheat pasta, black bread, cereals, etc. Sweets and flour products should be consumed to a minimum and, preferably, in the first half of the day.

In fact, a person does not gain weight from protein shakes if the body does not need to build new muscles, so when losing weight, do not be afraid that you will gain a couple of pounds. On the contrary, you will unload the stomach from heavy food, and it will be able to quickly extract the necessary substances from the rest of the food.

Conclusion

Let's highlight the main points of the article:

1. Protein and protein are the same thing, just in different languages. This substance is a certain set of amino acids that are necessary for building muscles and some metabolic processes within our body.
2. Science cannot confirm the harm of such a sports supplement for humans. The only exceptions are people who have individual intolerance to the product or deviations in the functioning of internal organs.
3. Mixtures can contain a different set of proteins that will be absorbed by the body at different rates.
4. You can get acquainted with the protein rating at.

Personal trainer, pharmacologist, nutritionist

Compiles and conducts personal training programs for physique correction. Specializes in sports traumatology, physiotherapy. Engaged in sessions of classical medical and sports massage.Other authors

Protein nutrition - a special menu with an increased content of foods rich in protein. To maintain an energy balance in protein nutrition, the use of foods containing fats and carbohydrates is minimal.

Proteins are the basic building blocks of all human cells. They are necessary for the constant renewal and normal functioning of the cells of tissues and organs. Proteins consist of combinations of twenty amino acids, nine of which - lysine, tryptophan, methionine, valine, phenylalanine, leucine, isoleucine, threonine and arginine, the so-called essential, are not produced by the body, but come exclusively from protein foods.

Protein nutrition during exercise

Protein nutrition is especially important in the diet of professional athletes. The standard average daily intake of protein is 80-100 g (about 1.0 g / kg per day), but with an increase in physical activity and in stressful situations, the need for proteins increases several times. With two and three daily workouts, high nervous tension during the competition, adverse weather conditions, reduced immunity, protein metabolism is intensified, and the body's need for it increases to 2.0-2.5 g/kg per day. In sports that require quick concentration of efforts, instant reaction, explosive release of energy, such as weightlifting, wrestling, throwing, etc., protein intake by athletes increases to 3-4 g/kg per day.

Enhanced protein nutrition during physical exertion is necessary, since protein deficiency:

• Reduces resistance to infection due to a decrease in the level of antibody formation;
• Exacerbates the course of inflammation due to impaired synthesis of interferon and lysozyme;
• Violates the production of enzymes and, as a result, the absorption of essential nutrients: healthy fats, trace elements;
• It impairs the absorption of certain vitamins, causing beriberi (especially vitamins B12, A, D, K);
• It can cause serious hormonal disruptions, since hormones are protein structures.

Muscle cells are damaged during any physical activity: the higher the load, the greater the damage to muscle tissue. Qualitative protein in sufficient quantities is necessary for the body to eliminate the effects of physical exertion and to build additional muscle mass.

Physical activity has a beneficial effect on overall health only if there is sufficient protein nutrition of high biological value, rich in essential amino acids.

The value of the amino acid composition of protein nutrition is determined by its identity to the composition of the proteins of the human body and the presence of essential amino acids in it.

Protein nutrition, proteins

The Dutch chemist Gerrit Mulder in 1836 identified the minimum structural unit of proteins of the following composition - C 40 H 62 N 10 O 12. He called this structure "protein", which in Greek means first or primary.

In modern protein nutrition, proteins are nutritional supplements that are almost entirely composed of proteins. They produce protein nutrition in the form of powders, which should be mixed with water, milk, juice or ready-made protein drinks.

Protein nutrition is recommended during increased physical exertion to prevent the destruction of muscle fiber cells and to build muscle mass. Such nutrition is most relevant for bodybuilding, bodybuilding, arm wrestling and other similar sports.

Some useful tips for choosing a protein diet of good quality, effective and safe for health:

• Proteins should be purchased exclusively in specialized stores or pharmacies;
• It is necessary to take into account the recommendations of sports doctors and purchase proteins from trusted manufacturers;
• Minimum side effects and maximum absorption in whey in the form of an unchanged structure (isolates);
• The packaging of the product and the product itself must be made in one place, since some of the beneficial properties of the protein are lost during transportation.

With proper use of protein supplements, an increase in physical activity and muscle building will occur without compromising health.

It should be remembered that for the construction of cells, not only proteins are needed, as building materials, but also the energy that the body receives from carbohydrates and fats. Therefore, even with protein nutrition, it is necessary to maintain a balance of proteins, fats and carbohydrates (BJU) and do not forget about minerals and vitamins, which also play an important role in the work of all human systems and organs.

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Choosing a protein shake is no easy task. There is a wide variety of products on the market. Each manufacturer emphasizes the advantages of their protein and skillfully hides the disadvantages. As a result, athletes choose the wrong raw materials for their nutrition plan, and their performance decreases.

What types of protein are currently popular on the market, and what protein source is right for you? You will find detailed answers to these questions in the article.

General information

Basic information about proteins is known to every athlete. However, not all athletes can determine which type of protein is right for them to solve a particular problem.

We conditionally divide the goals of athletes:

• set of dirty mass;
• a set of net weight;
• increase in strength indicators;
• increase in functional strength;
• slimming and drying.

However, remember that these are not all the goals for which people go to the gym, and even more so - to crossfit centers. In fact, the motives and objectives are more diverse.

To determine which protein is suitable for a particular purpose, they are divided according to the main parameters:

• absorption period. It determines how quickly this or that type of protein is broken down into the simplest amino acids, and therefore, it will start anabolic recovery processes faster. The fastest proteins are able to replace amino acids. Slow ones, on the contrary, are designed to nourish the body throughout the day and reduce the total.

Note: The latter is possible only if the body has enough energy to synthesize amino acids. Otherwise, even a slow protein will be broken down to the simplest energy and perform the function of long carbohydrates, and even with the release of unnecessary acids, which will cause an acute feeling of hunger.

• amino acid profile. The amino acid profile can be complete or incomplete. If the amino acid profile is complete, the protein is called complex. This type of protein allows you to fully nourish the body with all the necessary substances for progress, but it has its drawbacks. At the same time, if the amino acid profile is incomplete, special attention is paid to the internal composition and balance of amino acids. This allows you to understand what the body lacks and add it from natural food.
Ironically, hydrolysed protein, which is designed to be almost instantaneous, isn't perfect either. Depending on the type of incoming raw material, it can irritate the gastrointestinal tract, which will force you to additionally nourish it with natural food or not participate in the general digestive processes at all, being instantly absorbed into the bloodstream through the liver and kidneys.

That's all that is usually guided by the choice of protein.

Which to choose



Consider the main types of protein in modern fitness culture. To do this, we recommend that you familiarize yourself with the table. Using it, you will quickly highlight the protein groups you need exclusively for you and find out how one or another type of raw protein works.

Type of protein mixture	What is
Casein	Prolonged protein that nourishes the body throughout the day. It has an incomplete amino acid profile.
Milk protein	For those who are lactose tolerant. Low quality raw materials, incomplete amino acid profile.
soy isolate	Free from the disadvantages of soy - cheap, but has an incomplete amino acid profile.
Complex egg	It has a complete amino acid composition, but is very difficult to digest.
waterproofing	The cheapest protein used in classical nutrition as additives to low quality dairy products. Incomplete amino acid profile.
Multicomponent mixtures	Allows you to combine from different cheap raw proteins, creating an ideal complex protein.

In fact, there are a huge number of hybrids and other sources of protein on the market. Recently, mushroom protein, which is sold exclusively in the United States, is gaining more and more popularity.

There are also various raw proteins that are not called "protein", such as brewer's yeast, which have been actively used by bodybuilders since the dawn of the golden age. However, it will not be easy for an ordinary visitor to a fitness center to purchase them. In addition, there are a huge number of factors that interfere with the full absorption of protein from these raw sources.

More about whey protein

Protein profile:

• A source: dried whey.
• Amino acid profile:
• The main task:
• Suction rate: extremely high.
• Price: relatively low.
relatively low.
• Efficiency: one of the best.

Whey protein is a bodybuilding classic. Its ultimate suction rate has made it multi-purpose. It allows you to close the catabolic processes and stimulate almost immediately after the end of the workout. But the most important thing is its cost. It is one of the cheapest sources of quality protein.




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More about casein

Protein profile:

• A source: hydrolyzed protein from curd mass.
• Amino acid profile: the main indispensable ones are present.
• The main task:
• Suction rate: extremely low.
• Price: one of the most expensive types of proteins for mass gain.
quite heavily loads the gastrointestinal tract. Constipation and other dysfunctions of the digestive system are possible.
• Efficiency: null if used incorrectly. When used correctly, it completely stops catabolic processes in combination with other sports nutrition products.

Like whey protein, it is considered one of the classic methods of maintaining constant synthesis of new muscle protein. Due to its characteristics, it is taken mainly at night, when the digestive system is not able to work to its fullest - casein, gradually dissolving, nourishes everything throughout the night.

Milk must-have

Protein profile:

• A source: raw milk
• Amino acid profile: essential essential amino acids are present.
• The main task: closing of the protein window after exercise.
• Suction rate: extremely low.
• Price: relatively low.
high. Constipation and other dysfunctions of the digestive system are possible.
• Efficiency: pretty low.

A cheaper version of whey protein. Not widely used due to the greater load on the gastrointestinal tract and the presence of lactose, which limits protein intake to 60 g per day. Has a broader amino acid profile.

soy isolate

Protein profile:

• A source: complexly hydrolyzed soy substrate.
• Amino acid profile: incomplete. Requires additional nutrition from the main food.
• The main task: amino acid nutrition for athletes who do not consume meat and dairy products. Generation of phytoestrogens for women to avoid problems associated with changes in the hormonal cycle.
• Suction rate: extremely low.
• Price: relatively low.
serious. Constipation and other dysfunctions of the digestive system are possible.
• Efficiency: pretty low.

The first attempts to create an ideal vegetable protein. With the right purchase, it will cost ten times cheaper than whey protein. Unlike classic soy protein, soy isolate is almost completely devoid of phytoestrogens, but its value to strength athletes is still in question.

Complex egg

Protein profile:

• A source: egg powder.
• Amino acid profile: complete amino acid profile. All essential and essential amino acids for athlete growth are present.
• The main task: complex food of the prolonged action by the main irreplaceable amino acids.
• Suction rate: extremely low.
• Price: one of the most expensive proteins.
high. Possible constipation and other dysfunctions of the digestive system
• Efficiency: the highest.

An almost perfect protein made from egg powder. It contains all the amino acids necessary for growth. The only drawback is a side effect in the form of constipation, which is practically inevitable with constant use.

Losing weight quickly, easily and without feeling hungry, or building muscle mass without gaining excess weight is the dream of millions.

However, not everyone is aware that there is a great way to make a dream come true and it is called a protein diet. It is successfully used by girls for weight loss, and athletes - for gaining muscle mass.

About its rules, diet and acceptable products, we will describe in detail in this article.

What is a protein diet

The protein diet, as the name implies, is based on the consumption of protein foods, while carbohydrate-containing foods are reduced to a minimum. Result: minus 5-10 kilograms in just ten days. By the way, that's how long it lasts.

The opinions of doctors and nutritionists about her were divided. Some consider it almost a panacea for all ills, others point to its shortcomings, and others confuse it with (which is not entirely correct, although the latter is also based on the consumption of protein products).

To understand all this, consider all the advantages and disadvantages of this way of eating.

Advantages

8 main advantages of the diet:

1. Protein diet for weight loss is the perfect way to lose weight without suffering from a constant feeling of hunger. This is possible due to the high content of protein in the consumed products.
2. Ideal for athletes, as it allows you to maintain and build muscle relief in the process of getting rid of excess subcutaneous fat.
3. There is no “saggy skin” effect.
4. At the same time it cleanses the body.
5. Improves metabolic processes and speeds up metabolism.
6. With the right approach and compliance with all the rules, it gives a stable result.
7. Allows you to use a delicious and rich menu.
8. It only lasts ten days.

disadvantages

The disadvantages of a protein diet are much less than the advantages:

1. Most of the possible negative consequences are associated with non-compliance with the rules and diet (see below).
2. Cannot be used for a number of diseases.
3. Calcium is flushed out of the body.
4. Perhaps the appearance of lethargy and weakness in the initial stages.

Contraindications

The protein diet has a number of contraindications:

• kidney disease;
• diabetes;
• lactation and pregnancy;
• with disorders and disorders in the work of the gastrointestinal tract;
• diseases of the cardiovascular system.

Basic rules and diet

A protein diet is absolutely harmless to healthy people if its duration does not exceed 10 days. Nutritionists do not recommend repeating the course earlier than after 2 months.

Observing the following rules, you will not only lose extra pounds, but also build muscle mass under the condition of regular power loads:

1. Drink water. Protein diet stimulates the kidneys, which increases the risk of dehydration. Drink at least two liters of water throughout the day. Start your morning with a glass of water and be sure to drink the same amount half an hour before each meal. This will help the digestive tract.
2. Cellulose. High protein and low carbohydrate content reduces the volume of food, which is bad for the entire gastrointestinal system. To avoid consequences, if possible, take bran in the morning or several times during the day before meals.
3. Vitamins and minerals. Like any other diet, protein cannot provide the body with all the necessary substances. Take vitamin and mineral complexes, especially calcium preparations, as it is intensively washed out of the body.
4. Diet. It is important that the food is fractional. Food should enter the body on average every three hours. The last appointment is no later than eight in the evening.
5. The ratio of proteins and carbohydrates. Make sure that the ratio of proteins to carbohydrates does not fall below 2/1, respectively.
6. Cooking method. It is allowed to indulge in fried fish or meat, but to achieve the effect, most of the products must be cooked with a minimum of fat. Ideal option: steaming or baking.
7. Workout. If you are not going to exercise physically, the diet will be ineffective. It is advisable to establish a training regime and only after that change the diet. A protein diet for gaining muscle mass involves strength training at least three times a week and the use of sports nutrition - protein shakes and bars.

What can and what can not be eaten?

A huge plus of a protein diet is that you do not have to “sit” on the same type and insipid dishes. However, it is worth limiting the consumption of foods that contain artificial food colors, flavors, preservatives.

Food should be natural and healthy, and heat treatment should be minimal.

To make it easier for you to navigate, we have compiled lists of products, conditionally dividing them into groups.

Approved Products

The foods listed in the table below can be eaten in almost any quantity (first column) or in limited quantities (second column). Of course, you should not exceed the daily calorie requirement:

Approved Products	Allowed in limited quantities
Vegetables: lettuce, Chinese cabbage, cucumbers, celery, lettuce, radish, radish, greens, broccoli, spinach, bell pepper, unsweetened tomatoes, spices	Vegetables: zucchini, eggplant, sweet varieties of tomatoes, white cabbage
Meat: lean pork, veal, lamb, lamb, poultry meat (without skin), the so-called "soy" meat	Meat: sausages, sausages, sausages
Fruits:, lemons, any citrus fruits, sour varieties of apples, cranberries	Fruits: nuts, sweet varieties of apples, sweet berries
Tofu cheese, low fat dairy products	Cheese
Fish of all varieties, including oily, seafood	Whole grains
Fresh, dried and frozen mushrooms	Legumes
Egg white	Freshly squeezed fruit juices
Olive or linseed oil
Drinks: freshly squeezed vegetable juices, still water, any teas and coffees, but without sugar

Products from the second column of the table are acceptable during the diet, but their quantity should be limited. It is advisable to use them no more than once a day and in small quantities.

Prohibited Products

Remove the following foods from the diet and preferably completely:

• sugar;
• honey;
• chewing gum;
• confectionery;
• flour products;
• cereals;
• pasta;
• preservation and pickles;
• sweet fruits;
• sweet berries;
• vegetables: potatoes,carrots, corn, olives and black olives
• soft and processed cheeses;
• crab sticks;
• any sweet and carbonated drinks;
• packaged juices;
• alcohol.

Diet on protein shakes and bars

The protein diet is primarily designed for athletes. That's just athletes more often need not so much weight loss as drying and growth of muscle tissue. In the case when a protein diet is used to gain mass, regular physical activity is required.

And this implies a transition to a different level of nutrition. You will need additional sources of protein, namely protein shakes and / or protein bars.

Let's talk about these products in detail.

Protein shakes

Protein shakes are rich in protein and other beneficial substances, depending on the brand and composition. If you have chosen this way of losing weight for yourself, be sure to take vitamin and mineral complexes and drink fiber so that a diet on protein shakes does not disrupt metabolic processes and the functioning of the gastrointestinal tract.

The cocktails themselves can be divided into several groups and taken depending on the time of day or situation:

1. Cocktails with calcium caseinate. Such cocktails are good because they “kill” the feeling of hunger for a long time, while preventing muscle catabolism. Their use is simply necessary on training days.
2. High protein shakes (up to 10 grams of protein per serving). Such cocktails are rich not only in protein, but also in carbohydrates, and are able to replace one full meal.
3. Cocktails with and/or chromium picolinate. These cocktails are simply indispensable helpers for those who prefer frequent and high-intensity workouts. They will replace the meal, but do not contribute to the feeling of fullness.
4. . They are good in their composition, but quickly deteriorate, therefore they are only suitable for home use. Able to completely drown out the feeling of hunger and have a more pleasant taste. With them, the diet is morally easier to transfer. In addition, the fermented milk products included in their composition help to avoid problems with the gastrointestinal tract.

Many people love protein bars. They are compact and have a pleasant taste, quickly saturate and can replace up to two full meals.

However, there are downsides. Giving a large amount of calories and proteins in one meal, they have a small volume. For this reason, a diet on protein bars is fraught with disturbances in the functioning of the gastrointestinal tract. In addition, store-bought options often contain additives, flavor enhancers, and an excess amount of sugar.

Such a diet is difficult psychologically and potentially dangerous. The alternative is to either pair the bars with other foods, or make them yourself.

Some of the easiest recipes you can find in recipes.

Diet menu for 10 days

Protein diet menu options for men and women do not have much difference. In fact, the whole difference lies in the amount of food consumed per day.

Calculate the amount using the formulas:

1. For men, the ratio of proteins and carbohydrates per kilogram of weight is 2.5 grams and 1-3 grams, respectively.
2. For women, the ratio of proteins and carbohydrates per kilogram of weight is 2 grams and 0.5 - 1.5 grams, respectively.

	breakfast	lunch	dinner	afternoon tea	dinner
1st day	protein oatmeal (see recipe below)	steamed fillet cutlet + stewed vegetables with herbs	baked salmon + lemon slice + green salad	boiled chicken breast + cauliflower in egg (see recipe below)	beef broth + soft-boiled egg + mushrooms stewed with herbs
2nd day	veal + blanched spinach + cucumber	watercress soup (see recipe below)	baked pork marinated in yoghurt with spices + stewed vegetables	asparagus stewed in sour cream with herbs + a glass of fat-free kefir	boiled white fish fillet with lemon juice and spices + coleslaw with herbs and olive oil
3rd day	chicken cutlet with tofu cheese, baked in the oven + a glass of freshly squeezed vegetable juice + green salad	any grilled fish + salad of tomatoes, cucumbers and cabbage dressed with olive oil	braised pork with celery (see recipe below)	homemade protein bar	low-fat cottage cheese + + herbs
4th day	2 tablespoons boiled brown rice + light salad	mushroom soup with spinach (see recipe below)	beef with artichokes (see recipe below)	salmon steak + light salad dressed with lemon juice and olive oil	seafood cocktail
5th day	two protein brownies (see recipe below) + freshly squeezed citrus juice	salad of tomatoes, celery, avocado + boiled, seasoned with olive oil and lemon juice	grilled pork + stewed zucchini with herbs, yogurt and garlic	veal + stewed broccoli and cauliflower	chicken fillet broth + light salad
6th day	omelet from proteins and one yolk + green salad	fat-free cottage cheese + nuts and berries	stewed cabbage + baked turkey fillet		boiled beef + avocado salad with celery
7th day	protein oatmeal + a glass of freshly squeezed vegetable juice	grilled vegetables + boiled white fish	any bird baked in foil with vegetables	baked eggplants _ fat-free cottage cheese with herbs and garlic, seasoned with low-fat yogurt	cauliflower in egg + meat broth
8th day	two soft-boiled eggs + turkey steam cutlet + greens	salad of boiled lamb meat with tomatoes, tofu and herbs, dressed with olive oil and lemon juice	fried without oil chicken fillet + zucchini and lettuce	salmon baked on an onion pillow + green salad	low-fat cottage cheese with herbs and low-fat yogurt
9th day	two tablespoons of boiled brown rice + asparagus salad with herbs	protein ice cream (see recipe below)	lean steak + cucumber and celery salad	protein shake with skim milk	mussel salad with tomatoes dressed with olive oil and lemon juice
10th day	salad of eggs, greens and low-fat yogurt + unsweetened tea or coffee	pumpkin soup	grilled veal + Chinese cabbage salad with tomatoes dressed with olive oil	braised pork with celery	Greek salad without olives

Diet Recipes

We have selected for you some interesting and tasty dishes that will diversify the menu on a protein diet.

Remember: the desire to eat something “tasty” has stopped ahead of time more than one attempt to lose weight. Get to know the recipes and lose weight deliciously).

Recipe #1: Watercress Soup

Ingredients:

• 100 g watercress;
• 200 g spinach;
• two stalks of celery;
• 1 liter of any meat broth;
• Bay leaf;
• thyme;
• ground black pepper;
• salt;
• 1 tablespoon of olive oil.

Cooking:

1. Wash the greens and chop.
2. Saute celery in olive oil. Add spinach and lettuce and saute for just a minute.
3. Pour in the broth, add spices and salt.
4. Bring to a boil, reduce heat and leave for five minutes.
5. Remove thyme and bay leaf from broth.
6. Grind in a blender until smooth.

Serve cold with sour cream and fresh herbs.

Recipe number 2: cauliflower in egg batter

Ingredients:

Recipe number 3: pork with celery

Ingredients:

• 1 kg pork tenderloin without fat;
• 2 kg celery stalks;
• 1 PC. shallots (can be replaced with onions);
• olive oil;
• salt;
• ground black pepper;
• Bay leaf.

Cooking:

1. Chop the celery and chop the onion into rings.
2. Cut the pork across the grain into small pieces.
3. Put the pork in a saucepan and simmer for 15-20 minutes, add vegetables and bay leaf.
4. Simmer until done, then season with salt and pepper.

This dish can be eaten both cold and hot. Serve with light vegetable salads.

Recipe number 4: mashed mushroom soup with spinach

Ingredients:

• half a kilogram of champignons;
• three hundred grams of spinach;
• two bulbs;
• fresh herbs to taste;
• half a liter of chicken broth;
• olive oil;
• a cup of low-fat yogurt;
• salt;
• ground black pepper.

Cooking:

1. Cut the mushrooms into cubes.
2. Chop the onion into rings and fry in olive oil.
3. Add mushrooms and sauté until mushroom aroma appears.
4. Chop the spinach, add to the mushrooms and onions and saute for about a minute.
5. Add chicken broth, salt and pepper and bring to a boil. Then boil everything for 10-15 minutes.
6. Pour soup into blender, add yogurt and blend until smooth.
7. Wash and cut the greens.

Serve the soup cold, sprinkled with herbs on top.

;

half a glass of bran;

1 glass of powdered milk, skimmed is better;

five to seven scoops of any protein;

a quarter cup of peeled seeds;

a third of a glass of chopped peanuts;

a quarter cup of dried apricots and;

a sachet of vanillin;

2 cups peanut butter;

water as needed.

Cooking:

1. Mix all dry ingredients until evenly distributed.
2. Add peanut butter and vanilla.
3. Add water as needed. The mass should be thicker than on pancakes.
4. Pour into the mold.
5. Place in refrigerator for several hours until firm.
6. Cut into serving pieces.

The question of the benefits and harms of sports protein worries people who are starting to seriously train or simply strive to bring their figure to the ideal. Without a doubt, the importance of protein for human life and health cannot be overestimated - it plays a fundamental role in the structure and regeneration of tissues and cells, and its deficiency in the body leads to destructive processes.

A little about what protein is

In sports nutrition, protein is offered in the form of a powder from which cocktails are made. They can be taken throughout the day and thus make up for the lack of protein in the body. On each can of protein powder, the manufacturer indicates an amino acid matrix that determines the concentration of nutrients in the product. Vitamin-mineral complexes, glutamine and creatine are often added to sports protein, which together provide the highest level of supplement effectiveness.

15 undeniable advantages of sports protein

1. The right protein will help you quickly and safely build lean muscle mass and achieve maximum athletic performance.

2. There is nothing superfluous in the sports product - it is a pure protein without fats and carbohydrates, with a low calorie content and a balanced amino composition.

3. Protein satisfies the feeling of hunger for a long time and blocks the appearance of appetite. This effect is achieved by lowering blood sugar levels and increasing the amount of free amino acids.

4. Easy to consume, a protein shake is a great way to go at work, on the road, at home, or at the gym.

5. This is an indispensable product for vegetarians, vegans, as well as for those gourmets who do not like meat and seafood. With the help of sports protein, you can easily gain the required daily protein intake.

6. Maximum simplicity and ease of preparation. Simply mix protein powder with water, milk, or your favorite juice, and you're ready to enjoy your protein treat.

7. Sports protein has a high level of biological digestibility, it does not create heaviness in the stomach and does not affect the functioning of the gastrointestinal tract. Absorbed almost 100%.

8. High-quality protein provides the body with a complete complex of amino acids, the main building material for cells and tissues.

9. Taking sports protein will help normalize insulin levels, both in healthy people and in patients with type 2 diabetes.

10. For athletes, a protein shake is a great source of energy, strength and endurance. It helps to increase the efficiency of the body to the limit and bring the results of training to a whole new level of quality.

11. Protein is the ideal post-workout meal as it is easily digested while blocking catabolism and restoring energy.

12. Protein supplement, unlike standard food products, has a long shelf life. Powder can always be taken with you on the road.

13. Manufacturers offer a wide variety of flavors of protein shakes, so choosing the most delicious is easy: strawberry, banana, vanilla, chocolate, etc.

14. Protein in sports supplements is 100% natural and physiological, therefore it does not cause allergies and is quickly absorbed by cells.

15. Sports protein, when used correctly, is completely safe for health.

5 main disadvantages of sports protein

1. Protein can cause an eating disorder, especially in lactose intolerant people. Therefore, before buying, you should carefully study the composition and give preference to whey protein isolate or hydrolyzate.

2. If you regularly exceed the dose of protein, then there are risks of negative effects on the liver and kidneys. People with chronic diseases of these organs should be careful about taking sports supplements.

3. Sports protein does not contain vitamins and minerals after cleaning. However, many manufacturers specifically enrich the protein product formula with useful substances.

4. Pure protein is quite unpleasant in taste, so manufacturers improve the taste of the product with the help of sweeteners, colors and flavor substitutes.

5. The high price of sports protein makes it inaccessible to buyers with low incomes. There is only one advice here - monitor prices in online stores and look for the best deals.