Protein and muscle mass - how to use it?
Which protein to increase muscle mass? - This is a frequent question, especially by people who are starting to work towards their dream, which is a muscular character. Below we suggest which protein supplement to include in our daily dose.
The basis is a dose of a good amount of protein relative to its mass.
Regular physical activity and strenuous training require practitioners to increase the practitioners' need for macronutrients, including protein, in their daily diet. In order to build visible and impressive muscles, an adequate amount of these proteins will be required.
According to many specialists, the amount of protein for mass should be between 1.8 and 2 grams of protein per kilogram of body mass. This indicator is recommended for people who do about 3 strength and endurance training per week, characterized by a moderate level of intensity.
These values can be used by both women and men. However, it must be remembered that the diet is an individual matter, and the exact amount of protein consumed must be adjusted in accordance with current needs.
The best way to get protein is to eat a balanced, varied diet that includes a variety of foods. The body can be supplied with proteins from a wide variety of products, the main of which deserve special attention:
- eggs,
- white and red meat,
- fish and seafood,
- Nuts, grains and seeds,
- Milk and all kinds of dairy products,
- Legumes such as beans and lentils.
Is protein for muscle mass in the form of nutritional supplements a good solution?
Unfortunately, it is not always possible to follow the diet plan correctly. Time problems, fatigue and, above all, a lack of culinary skills, insufficient conditions for a healthy meal - there can always be a reason that is somewhat of an obstacle.
It could be a food allergy or the distinct taste of some products. What do you do next? Consider nutritional supplements. So protein for mass in supplement form is an excellent solution! The prepared protein cocktail will provide the right amount of protein - the building block of muscle, which contributes to the growth and maintenance of muscle mass.
Which mass protein can we choose?
For most people who exercise, the best solution is to opt for whey protein. It is a source of many essential amino acids (including BCAAs and EAAs), especially the optimal portion of protein per mass.
In the case of the Olimp Sport Nutrition brand, it is worth choosing a 100% whey protein complex, which allows you to enrich your diet with a unique complex of concentrate and whey isolate. Thanks to the combination of two different protein parts, the release of the
nutrients and ingredients included has spread over time, allowing the product to be used practically at any time of the day. Those who want to experiment with fast-absorbing nutrients can try Pure Whey Isolate 95, a delicate and delicious WPI isolate with low levels of additives in the form of sugars and fats.
Olimp Sport Nutrition brand products are prepared in accordance with the legal rules and standards of the pharmaceutical company. Raw materials used in nutrient production are subjected to numerous tests for their purity, including the presence of heavy metals. It is reassuring regarding the choice of dietary supplement and ensures the necessary safety when using it.
