It is possible to pump without sports nutrition. How to gain muscle mass without taking protein additives Is it possible to eat protein without training

With me in the club, a guy is trained, which never drinks protein after workout. I still decided to ask him why he does not take sports nutrition like everyone else.

It turned out, everything is simple - he is absolutely sure that sports nutrition is not only addictive, but can also lead to deposits. I did not come out to convince him in the absurdity of his reflection.

I sat in various forums, trying to find out if there was bodybuilding without protein and is it possible to achieve results. About this further ...

Interesting articles about chemical additives and their action:

Is it possible to pump muscles without protein

The modern athlete-security officer so smalleled civilization that he does not represent his life without sports nutrition. But some nutritionists believe that this component is completely optional, it only facilitates life, and the result can also bring the correctly composed balanced nutrition.

Many people consider a decent substitute for protein, such as meat, eggs, fish and dairy products (cheese, milk, cottage cheese and others).

But is it similar to replacement? In the event that bodybuilder wants to achieve a result on ordinary nutrition without protein, it follows to get to know how much the body will be established.

And when used only ordinary products - it is quite difficult, because in addition to the protein, there are still fats and carbohydrates. Therefore, along with a large amount of protein in the body, unwanted components can be received.

Using sports nutrition, much easier to calculate how much and what nutrients will go to your body. But if you are resolutely configured to refuse sports nutrition, you should be prepared for a long expectation of the result and a slow increase in muscle mass.

Another negative point of the usual (but quality) food is its high cost, because truly useful and full-fledged food is expensive.

What and how to eat athlete when a sports nutrition failure

To begin with, you should be patient, because by refusing protein, you complicate and lengthen your way to the sporting result. To achieve the goal, you need a strict discipline and faith in yourself.

So, I will give a number of tips to help you comprehend your sports top.

To begin with, it should be determined which calirage of the power supply should be for a set of muscle mass. To do this, multiply the weight of your body into the figure 40 and get the desired answer. If your weight is 70 kg, but the required amount of calories will be 2,800 kilocalories per day.
The next stage is the calculation of the daily diet of proteins, fats and carbohydrates for your body. To achieve the goal - a set of muscle mass should be distributed proteins, carbohydrates and fats as follows, 30%: 50%: 20%. Thus, 840 kcal, carbohydrates - 1,400 kcal and fats - 560 kcal fall into the share of protein in the daily diet.
Now we need to calculate the necessary volume of nutrients. We know that in 1 grams of proteins and carbohydrates contain 4 kilocalories, and in 1 gram of fat - 9. Therefore, 210 grams need to achieve the desired mass of the body of the protein, 350 grams of carbohydrates, and fat - 62 grams.
The next step should be selected for the necessary products according to the resulting calculations. To do this, we need literature with the description of calorie and the nutritional value of each product and kitchen scales. For accounting should be as a notebook or notepad, where it should be fixed all the eaten during the day.

By the way, it should not be abruptly abandoned the usual nutrition. The transition to new nutrition must be carried out gradually so that the body does not have a state of stress. The adaptation period to a new supply regime takes about 2 weeks.

When you hold the new nutrition to build muscle, you should pay attention to the consumed carbohydrates that can be "slow" and "fast."

After training, "fast" carbohydrates should not be used, it is better to give preference to quickly absorbed protein products (boiled fish, eggs and milk). Long digestible proteins and "slow" carbohydrates better eat for breakfast.

And you still need not to forget to consume the desired amount of fluid, which should be white in the daily diet than 2 liters. Preference should be given water and green tea.

As you can see, to get the desired result of the Boliberian Kamer can and without sports nutrition, if it is stiffed by patience and makes more effort. Do not forget to tell about it in your social networks. And come in more often for me to visit the blog.

Protein - almost completely protein product, allows you to give a noticeable increase in muscle tissue and create a relief silhouette. Endomorphs - people prone to completeness, it is preferable to use protein mixtures to accelerate the growth of muscle tissue and burn fatty sediments during training.

Heiner, rich in carbohydrates (they are in it up to 80%), can give an impact dose of energy, which contributes to an increase in the duration and intensity of training. But it is carbohydrates that can become a source of trouble - not spent energy will quickly be deposited on the sides and thighs in the form of fat.

Heiners worth taking ectomomorephal - thin, slowly and difficult to pick up muscle mass.

Protein is better to drink with water or milk?

The usual fluids for producing a protein cocktail from a dry mix - water (no boiling water so that the protein does not curl), milk and juice. The volume of fluid does not have a special value, it only affects the thickness of the drink. But it is worth noting if you make a protein cocktail too liquid, it may worsen the process of digestion and absorption protein.

Proteins are better mixed with clean water, because It does not affect the speed of assimilation of the protein, which you can not say about milk.

What protein is better to drink for weight loss?

If you decide to lose weight and take proteins, we warn you: it is necessary to reduce the amount of carbohydrates consumed and increase the volume of protein food, which is necessary to preserve the muscle tone. Therefore, we choose non-heiners rich in carbohydrates, namely proteins.

So, how to organize the use of protein cocktails properly:

Select protein mixtures with a prolonged effect: slow or complex.
Dose is taken as ½ from standard - about 15 g.
Drink protein drink immediately after sleep, 2 hours before training and 2 hours after it, as well as before bedtime.

When is it better to drink whey protein?

Hydrolyzate, isolate or concentrate - all these various types of serum protein and need to be taken differently.

Hydrolyzate. It is necessary to drink it in case of emergency need for amino acids, i.e. Immediately after training and before it began.
Isolate. It is absorbed longer than hydrolyzate - on average 30-40 minutes, in this regard, it is worth take into account this time before training.
Concentrate. The universal version of fast proteins - can be taken in the morning, at night, during class in the gym and after them.

Now you know when it is better to drink protein, based on the needs of the body in amino acids and taking into account the type of protein mixture. But if you are not going to lose weight or pump muscles, then you should not drink it just and even more so replace them with the familiar food.

Is it possible to drink protein without training

It should be understood that protein takes an active part in the synthesis of protein. This positively affects the formation of muscle tissues. Most athletes regularly use protein cocktails. However, the protein is vital to every organism. Therefore, the proper use of protein will benefit even without training. The main thing is to competently select a portion of such a sports additive. The amount of protein per day for the average person is one gram per kilogram of body weight. Athletes are required twice.

The use of proper portion of protein per day, for example, immediately before bedtime, can replace the second dinner person. This sports additive is sufficiently satisfying. It will allow for a long time to quench the feeling of hunger. But here is the share of fats, like carbohydrates, in the evening it is better to minimize. If there is not enough protein in the daily diet, then protein will help make the menu balanced. The main thing here is to observe the measure.

People who are systematically engaged in sports are accelerated by metabolism. Therefore, protein they need daily. However, the difference may be in the portions of such an additive. As a rule, in the absence of workouts, a daily daily dose can be reduced by about twice. On holiday days, you can save a little at the taking protein, replacing it with chicken breast, fish, dairy products.

Protein is permissible to eat daily. But it should be understood that such a sports additive is a source of calories. Therefore, the excess of the recommended dose can lead to the formation of fatty deposits. Moreover, an excessive amount of protein will be postponed in subcutaneous fat. Get rid of it the most difficult.

Protein will benefit every person, despite the regularity of training. The main thing is to use such additives with the mind. This will improve health, make the ration balanced and even get rid of extra kilograms.

How many times a day drinks protein

How much time to take protein? Protein can be drunk several times a day. Most often, this is done in the interruptions between meals. There are enough 2-3 receptions of 30-60 grams. Athletes for a set of muscle mass makes sense to drink protein cocktail also 1 hour before training.

What time is it better to drink protein depending on its type

The most effective method of taking protein during the day: from 4 to 6 times a standard dose, depending on the needs of the body. Fast proteins are needed as emergency, and if the break between meals is too long, proteins with a prolonged effect are needed.

Protein in the morning

During sleep, various metabolic reactions occur in the human body, which require amino acids and the mass of other substances obtained along with dinner. As soon as the stock of amino acids is depleted, the body begins to consume proteins - the basis for building muscle tissue.

Therefore, the first thing that the athlete should make, waking up in the morning - this is drinking a protein cocktail. The best option for this is rapid serum proteins.

Protein before training

Some athletes practic this approach to the use of protein: a couple of hours before training. This is justified - muscle fibers get maximum protein food for intensive work. Before training more efficiently drink fast and multicomponent proteins.

Protein after training

After an intense physical activity, the body is exhausted and lacks all types of proteins, so the reception of high-protein cocktails after enhanced classes in the gym is not only allowed, but also shown. At the same time, after training it is better to drink fast protein.

Proteins overnight

Before bedtime, it is necessary to abandon fatty food and carbohydrates, but this rule does not apply to amino acids. It is best to take a standard dose of slowly absorbing or complex protein for half an hour before sleep.

Thus, the body will not be hunger at night.

Do I need to take protein

Beginners guys and girls often ask me questions in style: Do I need to take protein? Well, on this question, I will give a detailed truthful answer, without advertising and various kinds of pink snot ...

Unfortunately, the absolute majority of people do not know and does not understand what protein is.

Most naively believes that this is some kind of chemistry (anabolic), or a miracle additive, which is able to reincarnate a dead skeleton in the athlete as quickly as possible))), but it is not so ... In fact, protein is a regular protein. Exactly the same protein as fish, meat, bird, eggs, cottage cheese, etc.

Unfortunately, to convey the above information to some individuals - almost impossible: (well, people do not understand that chemistry is something harmful, not natural origin, and in relation to the protein (protein) in general it becomes funny, because the protein (protein) is Just like a natural product, because it is produced from natural raw materials (natural products) ...

Nevertheless, there are so many people who do not believe or try to somehow distort the above. Well, this is the norm)). There is always a percentage of confident people that white, it is dark ... Let's leave the dispute.

In fact, one of the fundamental differences between the protein (protein) from the sport. The capital from ordinary protein products is that protein (protein) from sports nutrition is contained in a powder jar! It is done specifically, because it is so much more convenient ... I will give you the same analogy: the sugar are also facing both in the banks, and in packs and in the Klok, for what?)) So more convenient! Otherwise, there is no difference.

The most attentive idea should be thought now, and on the horseradish, then at all you need this protein (protein from sport. POPY (beautiful cans with powder)), if there is no difference, and you can hate usually food (eggs, fish, meat, chicken, Cottage cheese, etc.) and get protein from natur. Products? ...

And you will be absolutely right. The bottom line is that if you have the opportunity to use ordinary protein from natur. Products, then no degraded jars (powder, protein from sports. You are not required ...

But here I want to add additions to the above:

High-quality useful protein from nature. Products to do is quite expensive, and perhaps someone will not come to his pocket. Exit from the situation is the purchase of a beautiful jar)) from the proven company.
Unlike natur. Products - Protein from Sport. POPY, that is, from the powder, - it's much easier and faster (well, that there, threw a spoon-two, poured with water / milk, sank for 30 seconds and voila, ready), And also to absorb (drink a cocktail, has not yet occupied anyone longer than 5 minutes).
No less important factor in the absorption of protein from the powder (sport. Party) and from ordinary food. In the first case, the protein is asleep much faster than in the second. It has its meaning, in bodybuilding (namely, for those who are seriously trained, and so to speak "looped" on all subtleties and nuances).
And of course, a variety. For many years - the whole protein from ordinary products can hate ... At least so it was with me ... The way out, again, the beautiful jar)).

These are such advantages, so to speak so that you do not think that protein from sport. POPY (powder) is generally useless, and it doesn't fell on the fucking ... different situations / times and it can be very useful.

P.S. In his practice, I rarely used (Ju) Sport. Pictures (in principle), not to mention the protein ... Fortunately, I have the opportunity to fully eat (ordinary products), and I do not need anything like that ... and if used ( In my case) it is just for the sake of diversity. Maybe you do not fall under my category, but now you know the whole truth, i.e. You need to or do not need to drink (use) protein from sports. Powder - each decides itself. On this, everything is good)).

What and how to eat athlete when a sports nutrition failure

So, I will give a number of tips to help you comprehend your sports top.

In the first place right, the systematic training in the gym should be put. If you are a novice, then seek help to the experienced train, so that it makes you an individual training system depending on the type of physique and the day mode. The first time should be exercised under the supervision of the coach, so that it adjusted the correctness of each exercise, which will help you To train correctly and independently, as well as avoid overtraining at the initial stage and possible injuries.
In second place, we set rational food. Of course, it would be good that the diet makes you a sports nutritionist, but if there is no such possibility, you can explore this question (read my blog!) And cope on your own. To do this, you will need elementary knowledge of mathematics and calculator:

To begin with, it should be determined which calirage of the power supply should be for a set of muscle mass. To do this, multiply the weight of your body into the figure 40 and get the desired answer. If your weight is 70 kg, but the required amount of calories will be 2,800 kilocalories per day.
The next stage is the calculation of the daily diet of proteins, fats and carbohydrates for your body. To achieve the goal - a set of muscle mass should be distributed proteins, carbohydrates and fats as follows, 30%: 50%: 20%. Thus, 840 kcal, carbohydrates - 1,400 kcal and fats - 560 kcal fall into the share of protein in the daily diet.
Now we need to calculate the necessary volume of nutrients. We know that in 1 grams of proteins and carbohydrates contain 4 kilocalories, and in 1 gram of fat - 9. Therefore, 210 grams need to achieve the desired mass of the body of the protein, 350 grams of carbohydrates, and fat - 62 grams.
The next step should be selected for the necessary products according to the resulting calculations. To do this, we need literature with the description of calorie and the nutritional value of each product and kitchen scales. For accounting should be as a notebook or notepad, where it should be fixed all the eaten during the day.

When you hold the new nutrition to build muscle, you should pay attention to the consumed carbohydrates that can be "slow" and "fast." After training, "fast" carbohydrates should not be used, it is better to give preference to quickly absorbed protein products (boiled fish, eggs and milk)

Long digestible proteins and "slow" carbohydrates better eat for breakfast

And you still need not to forget to consume the desired amount of fluid, which should be white in the daily diet than 2 liters. Preference should be given water and green tea.

What are your goals

To begin with, it is worth deciding what you want to get from sports. If you are going to devote all your life to sport, make it a profession, then sports nutrition is necessary. The fact is that some strength training is not enough, it is necessary to comply with the regime of the day and nutrition

The latter is especially important, since without a sufficient number of proteins, carbohydrates and vitamins, the growth of the muscles is very difficult. And then, food additives containing the required amount of these substances come to the rescue athletes.

That is why they are so popular among bodybuilders - a drink after training a protein cocktail is easier and faster than looking for a place where you can easily eat food from home. However, sports nutrition is a pretty expensive thing. A basic set of such additives will cost 10-15 thousand monthly.

If, your goal is just a beautiful, taut body, then use such nutritional supplements optional. It is quite realistic to restrict ourselves to the right selection of products and compliance with the regime, that is, the same as the muscle mass was gained before, until the invention of sports nutrition. So, is it possible to pump without protein?

Drink protein before eating or after eating

The reception of protein is not associated with meals and does not depend on them - it depends on your goals. The daily dose is best divided into 2-3 receptions - the body will hardly assimilate such a number of protein one. Drink protein after eating or up? Take protein between food intakes. It is best - at noon and immediately after workout to close the protein-carbohydrate window. Secret: If after training, mix protein with creatine, the growth of the muscles will be just explosive. You can use protein as well before the training - to create an amino acid pool, which will allow you to more efficiently train.

If you lose weight, then Protein can become an ideal food substitute for you. For example, use it instead of snacks or replace them with dinner. So you increase the amount of protein consumed on the day without increasing the caloric of the day diet.

How to get protein girls for weight loss

The minimum norm of protein intake for girls with active power training is 2 g per 1 kg of weight. For example, with a weight of 60 kg, the minimum norm - 120 g. More than 2.5 g of protein is not necessary for 1 kg of weight - it is simply not learned. In addition, it will give an excessive burdens and liver. If you do not play sports, then try to maintain a protein at least at the level of 1.5-1.7 g per 1 kg of weight.

How much protein is contained in popular products for losing weight:

Half chicken breast (150 g): 45 g of protein
Portion of cottage cheese 3% (200 g): 32 g of protein
Portion of buckwheat (100 g): 13 g of protein
2 Eggs (150 g): 19.5 g of protein

How to determine the quantities of protein in protein? Very simple, this information is indicated on the package. For example, whey isolate contains 90% protein. Accordingly, if the volume of one dimensional spoon is 30 g, it contains 27 g of protein (30 × 0.9). So, using 2 dimensional spoons of protein per day, you will receive 54 g of protein

Please note that the protein content and the volume of the measuring spoon may differ depending on the type and manufacturer. Always read the information on the package

Reception Protein for girls depending on the time of day:

In the morning it is better to drink whey or egg protein
Instead of meals (or between meals), it is better to drink comprehensive, soy or egg protein
Before training (per hour) and after training it is better to drink whey protein
At night it is better to drink casein protein

For one meal, the body will not be able to assimilate more than 30-35 g of protein. Therefore, if you need to consume 60 g of protein, divide them into two receptions of 30 g.
According to research, the higher the intensity of the training and the more muscles are involved during the class, the more protein must be used after training. For example, after split training (according to muscle groups), 20-25 g of protein is enough, after high-volume training onto the whole body - up to 40 g.
Protein needs to be taken not only in the days of training, but in the days of rest. For example, you are 3 times a week, but if you want progress in training and muscles, then protein needs to be taken every day. Dosage Choose based on the total amount of protein in the current day.
If you type the norm of a protein from food and without protein, then you can leave one cocktail intake per day to maintain muscles and good shape. Or divide this reception twice - before and after training.
During the taking protein, be sure to drink at least 2 liters of water a day to avoid problems with the gastrointestinal tract and for better assimilation of the protein, as well as eat fiber (for example, bran).
Be sure to consider protein in the general calorie content of your diet. Do not forget to consider the total amount of protein consumed, taking into account the protein cocktail and ordinary food, which also contains protein.
If you do not like protein cocktails, you can add protein to the finished porridge or do a smoothie with fruit or berries.
Girls love to use protein as the ingredient in finished dishes. For example, many prepare protein bars or protein cookies for dietary snack.
If you decide to take protein, you should not replace them with all the basic meals! Protein for girls is still an additive, your menu should remain balanced.
The success of building a beautiful body depends not only on the protein, but also on the overall literacy of the diet, the quality of loads, the time mode, and genetic features. Protein does not guarantee girls to build a tightened embossed body, although it is a good assistant in achieving the goal.

How many drink at a time, dosage

Dosage of sports nutrition is a very important point

The number of protein that you need to consume the day depends on your weight and the goal that is pursuing.

If you want to maintain a mass, then 1 gram is per 1 kilogram of weight. If there is a desire to gain a mass, then the amount of protein should be increased to 1.5-2 grams per kilo.

It should also be borne in mind that the protein in the body comes also with ordinary food, and protein consists not 100% of the protein, but by about 70-80%.

Wanting to achieve the fastest result, it is impossible to exceed the daily rate, the extra protein simply does not go to the body, and there will be no benefit from it.

Is it possible to pump muscles without protein

Many people consider a decent substitute for protein, such as meat, eggs, fish and dairy products (cheese, milk, cottage cheese and others).

But is it similar to replacement? In the event that bodybuilder wants to achieve a result on ordinary nutrition without protein, it follows to get to know how much the body will be established.

Another negative point of the usual (but quality) food is its high cost, because truly useful and full-fledged food is expensive.

Protein with what can drink

There are several options Protein mixing with liquid, the favorites are water and milk. And so what is better to choose?

Milk contains additional calories (so low-calorie or 0% should be chosen). Therefore, if you are going to build up muscle mass, then the milk will be an excellent choice. However, if you want to lose weight, then make a choice in favor of water.

Protein How to drink on milk? With an active muscle set, milk is a great way to add additional calories to your daily diet. Liquid calories have quick digestibility and biological accessibility. Milk helps to increase protein activity, increases food value supplements. In addition to the above mentioned, milk helps to reveal the taste quality of the drink. After all, many sports nutrition manufacturers carefully approach the taste of protein cocktail. Also consider the fact that in the morning the production of insulin and additional calories will not damage, but will give additional forces and energy. At the end of the training, the body needs to be replenished calories and carbohydrates, for rapid restoration and feeding with the useful substances of muscle tissues, which stimulates muscle growth. To replenish the calorie deficit and launching muscle growth, even sticking to the dietary power mode, you can mix protein with milk
Protein on water. If your goal is to discharge extra weight, avoid additional calories, choosing water. Sports manufacturers on protein packaging indicate its nutritional value, taking into account water use, as a basis for cooking a cocktail. Isolate or hydrolyzate is better to mix it with water, as the milk will add those nutrients from which the manufacturer got rid of the protein. Egg protein and soybean protein is better mixed with water for the same reason for the high content of different nutrients in milk, which can be obtained if taking whey protein.
Other options. Some athletes buying high-quality protein mix it with low-calorie kefir. It also has a pleasant taste, improves the operation of the gastrointestinal tract, is very useful in combination with protein, but it is difficult to stirrate. When mixing protein with kefir, use a mixer or blender for a couple of seconds, which will allow you to quickly reach a homogeneous cocktail consistency. Some athletes are mixed protein with juice, but in contrast to milk it has no positive effects. The juice is not able to uncover the entire value of the protein, but only increases the calorie content of the cocktail due to carbohydrates.

If you decide to buy protein, pay attention to the content in carbohydrates. Depending on the amount of carbohydrates, it is necessary to choose a liquid component of your cocktail

If you purchased protein and low carbohydrates or isolate, the milk is perfect for the base. With a high level of calories, apply water to overlap the calorie threshold. Depending on the desired result, you must choose the basis for a cocktail. If you want to take protein to maintain muscle mass, avoid unnecessary calories, which are contained in milk. If you want to take protein for a mass set, low-calorie milk 0.5% - 1.5% fat will additionally bring you to 10 g of protein and up to 16 g of carbohydrates. Mixing protein with milk, water, juice and kefir, most often is an individual choice. Therefore, try different basics and reaches the desired results.

Is it possible to drink protein with food? Do not drink protein while eating or immediately after, as the protein will be learned in small quantities, either not learned at all.

It will be interesting for you

Often people who are starting to play sports are interested - how faster pumping: with or without protein. Let's try to answer this question. At the same time we will touch the few other common questions in terms of several other common questions.

What is a protein?

Protein is the most natural protein that is present in meat, fish, cottage cheese. The name "Protein" appeared after the "protein" was transferred to English. Powder that is sold in sports nutrition departments is a protein isolated from soybean, milk, eggs, meat, and then peeled.

The body is absolutely anyway, what to absorb: protein concentrate or food rich in proteins. As a result, he receives the same protein. Naturally, one powders do not eat. At least 65% of proteins need to be obtained from food. The remaining 35-40% can be obtained from protein cocktails.

Why invented protein cocktails in general

To enrich your diet with plenty of protein, you need to eat food mountains. But you can not stretch your stomach, and drink one portion of the protein drink. It will supply the body by microelements, vitamins and the desired amount of protein.

Training without protein cocktails

Get a beautiful relief without sports nutrition. But then the entire protein will have to get from the products, and this, as it has already been said, is problematic. For example, you can eat the row of low-calorie cottage cheese in one meal? If so, then you can cope without protein cocktails.

If you, like many other people, are hard to eat protein food in such quantities, then the protein will greatly help you out.

Sports training

Yet more often athletes prefer to build their relief, resorting to the help of protein. All of them know that protein drinks have a lot of advantages.

Pros protein:

Fast reduction of muscle fiber after impact physical exertion.
Good digested. Since the protein in the powder is already purified, the body does not need to still spend time on the release of it from food. The stomach is not overloaded by the separation of carbohydrates and fats from the protein.
Prevents the formation of fatty subcutaneous tissue.
Relph growth and formation.
Lower cholesterol levels in the blood.

The most common serum protein in the sports environment. It significantly increases endurance for training, and after classes, the losses of amino acids fills.

Scheme of a taking protein cocktail

If you do not take steroids, the protein drinks should be introduced into the diet only 7-12 months after its first classes in the gym. You can start using protein at the moment when the visual effect of training no longer has become.
Drink a protein cocktail is needed at the peak of your training process when the maximum return is.
After the training, the "carbohydrate window" opens. You can close it with different products: sweets, if you dial weight, grape juice or apple, if you want to lose a couple of kilograms.
It is necessary to eat at least five times per day. Portions should not be large. It is better to eat less food, but do it more often. The body should not suffer from lack of fats, proteins, carbohydrates. Otherwise, fats will be postponed "for a black day."

Training cycle and sports nutrition

All strength training cyclical. If you correctly bind the reception of protein cocktails to the training cycles, the result will not make yourself wait. It lasts one period of six weeks.

Light cycle

Its duration is usually 14 days. The weight that is used in the training is medium. Additional substances take liquid multivitamin complexes. The number of food intakes is 6. It is necessary to drink 3-4 liters of water daily, including during classes.

Medium cycle

All make analogously to the light cycle, only add a riboxin substance to the diet, as well as the yeast beer natural. Duration - 14 days.

Heavy cycle

The most responsible period for which all the results of work occur. The cycle continues two weeks. It is important to follow the rules:

Sleep at least 8 and no more than 10 hours.
Balanced nutrition, up to 7 times per day.
Add protein to the food, two types of vitamins A and E, amino acids in liquid form, creatine in powder, stained sin, as well as Eleutherococcus.
Exclude into a heavy cycle of coffee and tea, as well as caffeine-containing drinks.
To support the gastrointestinal tract, purchase an essential-forte or another tool that gives a similar effect.
Heavy training is a huge burden on the joints. Masham them for the prevention of shark fat or means of which includes collagen.

Now, when we found out that workouts with protein are much more efficient than without it, we list the powder selection rules:

Protein should be natural. See that there are no chemical elements among the components. Also pay attention to the main component of protein. It is the very first in the packaging. This is the substance and is the main one. Prefer whey protein. Soy protein worth buying girls who set their goal to lose weight.

For many people, workouts in the gym are associated with the use of various kinds of sports additives. One of the most popular additives today is protein. Because of this presentation, often people mistakenly believe that without such a supplement in their diet, it is almost impossible to increase muscle mass.

Such an opinion is also addressed in most of the active PR protein, protein-carbohydrate mixes on various Internet resources, popular channels on YouTube and so on. In today's article, we will analyze this topic in detail and tell you how to build muscle mass without use, and we will also describe whether to add protein mixtures to their power mode.

The fact is that due to the active PR company, sports additives are too overvalued in the people. In fact, such nutrition is only the usual addition to the main athlet diet and its use is absolutely not necessary.

Great value plays a correctly selected training program. Very often, the athletes do not correctly make up their plan, as a result of which the long month is trained without tangible progress. In order to properly create a program, read. But, nevertheless, food plays a key role in achieving the goal. If you want to pump muscles, quite competently make your daily diet and stick the mode.

In words, everything is quite simple, but in fact everything is much more difficult. As you know, to effectively start adding in weight, it is necessary to improve the caloric content of your food, at least one and a half times. That is, if a normal, healthy man needs to be consumed for a day of about 2,000 kcal, then for an athlet that leads an active lifestyle, iron strips, tears its muscle fibers, it is necessary to consume about 2700 kcal per day. Figures, of course, approximate, everything depends on many factors, for example, what is your body type and the like, but the principle itself I think you understand. By the way, to accurately calculate how much you need a kcal for a set of mass, I advise you to use here.

So, what I say it all. In our everyday life, it is not so easy to get enough calorie to maintain rehabilitation processes in our organism. In the life of any person there are factors such as work, studies, family who often do not allow to follow the regime. A man eats badly, subjected to various stressful situations that lead to catabolism, that is, the destruction of muscle tissue. We add all these factors together and, as a result, we obtain the regression of a muscle set. That is, simply a person will either be lit on the spot, or will lose weight at all.

It is in such situations that will be very sports additive as protein. In fact, to maintain the caloric content of their day diet, in addition to food, consume protein, which is very convenient to use. It is enough to take with you, protein powder and water (can be stirred protein with kefir, milk and). At any convenient moment, get everything you need, pour protein, stirring with water and drink, here's one portion of a protein that will help in the fight against catabolism. Here, of course, the dietary supplement is very useful, since we have already spoken earlier, in connection with many factors, it does not always have a person to fully eat and obtain a sufficient amount of proteins, carbohydrates and fats. All this is very good, but many forget that this is only an addition to the main food. It is impossible to drink one's round day alone and other sports additives and hopes for a positive result. The protein does not have those vitamins, macronutrients and other beneficial substances that we need not only to build muscles, but also for normal existence, normal digestion, ensuring the work of many and many processes in our body.

Rich Piana about sports additives

Many athletes are quite advertising for sports, but in reality, many of them are limited only to advertising. In fact, professional bodybuilders practically do not use sports additives in the off-season or during the preparation for competitions. This is what the famous bodybuilder says, the owner of the company for the production of sports additives ( pay attention to it) Rich Piana:

It is possible to grow muscle mass without problems and without the use of proteins, even if we take into account various factors, like: work, study and so on. Now we will analyze this topic more detailed.

How to pump muscles without protein?

After the above, I think you realize that various nutritional supplements as protein, no value in achieving the result play. To dial dry muscle mass, it is enough to stick to the power mode, to intensively train and sleep a lot. About this and about many other things, let's talk in more detail.

To start, let's affect the topic of food. This is perhaps one of the most important factors in the offseason. Not one article was already written on this topic to familiarize himself with them, I recommend moving to the section.

First of all, you need to take care to competently make your daily diet, in order to obtain the desired amount of nutrients for recovery and growth per day. In the offseason, it is necessary to pay special attention to proteins and carbohydrates. As for proteins, they need to consume approximately 2-3 grams per 1 kilogram of your weight. Carbohydrates need an order of magnitude greater than the mass set, approximately 6-7 grams per 1 kilogram of athlete weight. So count. Suppose a person who wants to build muscles, weighs about 75 kilograms. Then he needs to consume approximately 75x2 \u003d 150 grams of protein per day, and 75x7 \u003d 525 grams of carbohydrates. Stripping from this calculation, go to the preparation of your day diet.

You need to eat approximately 6-7 times a day. From these numbers and we calculate how much proteins and carbohydrates should be in one meal. As it looks like: 150/6 \u003d 25 grams of protein from one portion should receive your body; 525/6 \u003d 87.5 grams of carbohydrates per serving. These are exemplary figures and I look at them so that you can then calculate your daily ration to correctly for example.

Now the task is to properly make each meal. It should be full of feeling regardless of whether breakfast is or dinner. To pay everything to competent, I recommend you to use it. There you can pick up the menu, calculate the calorie content of your diet and the scheme provided above, calculate the correct amount of proteins and carbohydrates.

In addition to nutrients, which were listed above, it is necessary not to forget about fats, which are also necessary when setting the mass. Their concentration in the daily diet should not exceed 10-20% in the percentage ratio. Do not need too limit yourself in the consumption of this natural organic compound. Eat more fatty fish, as it contains a large amount of omega-3 useful acid, which is very important for muscle growth, athlete and maintain other vital processes in the body.

Remember, the whole essence of mass simulation is that you start growing only when there are more nutrients in the body, more calories than you spend the day.

We reviewed the standard rules that need to be adhere to anyone who wants to build muscles. Now, with regard to proteins. Without the use of sports additives, you can also grow without any problems. Just need to competently make your own routine and cook everything you need. We recommend purchasing special food containers where you can fold all the necessary products to eat and replenish nutrient reserves.

CONCLUSIONS

Plan your day. Even if you do not have time, you work. At each enterprise or in the company there is a special time for workers when they can have a snack. Use it. For educational institutions, I generally keep silent, since every hour - one and a half break, you can calmly go out and eat.

Is it possible to drink protein without training?

2.4 (47.14%) 14 votes

Sport classes contribute to the considerable strengthening of the muscular corset. Work on it allows to increase muscles, endurance and power indicators. It is known that the presence of a building material is necessary for growth, which in the case of human body is protein. At a certain stage, the quantities coming together with food becomes not enough, and in order to stimulate the further development of muscles, athletes use special nutritional supplements - protein cocktails.

Information about such a method of adding its dietary nutrients with the necessary nutrients has spread quickly in wide circles. In this regard, many began to interest the question, and what will the effect of taking protein drinks without workouts in the gym? It is about whether it is possible to drink protein without training, as well as - is there any sense from such actions, it will be discussed in this article.

Sport classes contribute to the considerable strengthening of the muscular corset

What will happen if drinking protein without workouts?

In the human body, several types of main exchange are distinguished:

protein;
carbohydrate;
lipid.

They exist to maintain the viability of the body, each type of exchange provides certain processes and effects. For example, a carbohydrate link gives a person the required amount of energy for the work of the brain and other organism systems. In turn, the protein is the material from which the muscles are built, immunity elements.

Insufficient receipt of one of the necessary components will entail the development of a certain type of dystrophy, which will certainly adversely affect the patient's well-being and appearance. You can take sports nutrition without training in two situations. In the first case, if a person does not eat well, its diet is unbalanced and cells elementary are not allowed protein.

Acceptance of sports nutrition without training

Such an organism is usually exhausted, morphologically will be determined by a relatively norm of body weight, weak muscle force, insufficient cross-sectional area of \u200b\u200bmuscle fibers. In this case, drinking protein cocktails can be used to replenish the missing nutritional elements, this will cause immunity and.

After achieving certain indicators caused by genetic predisposition, the growth of the muscles will cease. At this stage, there will be a slightly different process that can be called the second model of protein reception against the absence of training.

It is known that the average adult to the day must be used about one hundred and twenty grams. In case the body receives the required amount of "building material", additional protein cocktails will be perceived as an excess. As a result of amino acids, simply will not be assisted, and there will be a transit to pass the digestive tract and leave the body naturally.

Is it possible to drink protein without training?

the presence of diagnosed dystrophy;
power indicators do not correspond to age and sexual standards;

Taking protein without training

insufficient activity of immunity;
compliance aimed at getting rid of excess fat deposits.

In this case, the meaning is that the artificially created shortage of carbohydrates in the body is compensated by glukegenesis processes. It means that carbohydrates needed to provide energy will be synthesized from protein molecules. In this situation, a person will be significantly losing with the preservation of normal muscle mass and immunity activity.

What will happen if you exceed the dose of protein?

It is important to understand that the protein is a rather dangerous product in the event that its excess is observed in the intestines. The human body is a challenging and simultaneous simple system. Its complexity is that regulatory processes are built on the principle of feedback, this means that a sufficient amount of a certain nutrient substance in the body signals all organs and systems that its further receipt should be prevented.

The simplicity is that immediately after receiving this signal, the intestine ceases to digest the protein, which is in its aspect, and simply displays it through the rear pass.

Do not exceed the dose of protein

But if you drink protein and do not exercise exercise, its amount in the body will be too large, and the harm for this will be that the intestine of a person contains about two kilograms of a special flora that allows you to digest food faster. It is these microorganisms that identify specific enzymes, with the time the triggered protein rotting processes.

During this chemical reaction, toxic substances for the nervous system are distinguished. In order to neutralize toxins, the circulatory system delivers them into the liver parenchyma, where they are binding to and, then, with urine and feces leave the human body. A constant reception of the excessive amount of protein contributes to a long load on hepatocytes, which over time can lead to serious diseases. Having arise, it can be concluded that excess protein in the body will lead to such effects:

the appearance of rotary processes in the digestive tract;
load for hepatic and renal parenchyma;
toxic effect on the structure of the central nervous system.

Output

The body of any person requires daily admission to the body of a certain amount of protein. The volume of the required protein depends on the physiological parameters of the person - its growth, weight, physical activity, and even sex. The disadvantage can cause the development of dystrophic states and many pathologies associated with the work of immunity and the musculoskeletal system.

On the other hand, excess amino acids contributes to the development of rotten processes in the intestine and increase the load on the liver tissue. Take sports nutrition is best in combination with regular training in the gym, otherwise unpleasant complications may arise. And also use the drinks with a protein under the strict control of the doctor for the treatment of dystrophy or as to remove excess fat deposits.

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