В какое время эффективнее всего принимать протеин?

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Приветствую, товарищи. Интересуетесь флагманом спортивного питания – протеином? Тогда я Вам сегодня расскажу, когда лучше пить протеин. В статье будут описаны различные виды протеиновых смесей, время их приёма и целесообразность, а также особенности. Читайте до конца, ведь в конце всегда самое интересное.

Если сравнивать сегодняшний спорт в любом его проявлении, будь то обычные занятия в тренажёрном зале или секции конкретного вида спорта, со спортом каких-то 5-7 лет назад, то можно увидеть колоссальную разницу. Заключается она в том, что сейчас с каждым годом в здоровый образ жизни и физическую активность (фитнес) приходит всё больше и больше людей, желающих обрести тело мечты или просто оздоровиться, стать лучше.

А вместе с ростом числа приверженцев ЗОЖ и спорта растёт и рынок спортивного питания. Какая добавка первой приходит Вам в голову при упоминании спортивного питание? Наверняка, протеин. Если заглянуть на 10 интернет-магазинов по продаже спортивного питания, то в 9 из 10 случаев протеин будет на первом месте в меню выбора. Он, к слову, и по продажам у самих производителей стоит на том же первом месте.

Но протеин протеину – рознь, и далеко не все знают, как его принимать, каких целей он помогает достичь. Эта статья призвана внести ясность в данные вопросы.

Какие виды протеинов бывают

Самыми распространенными являются сывороточный (концентрат сывороточного белка – КСБ), казеиновый (мицеллярный или казеинат кальция), молочный, яичный (яльбумин) и соевый. Также сегодня набирают такие нестандартные виды протеина, как говяжий, конопляный, протеин без лактозы и прочие. Их довольно много, так как спрос рождает предложение.

Каждый тип белка (протеина, ведь с английского протеин – это просто белок, а не название спортивной добавки) имеет свои особенности:

  • различную скорость усвояемости;
  • наличие других элементов или их отсутствие (как протеин без лактозы ли протеин с жирами и углеводами);
  • различную структуру (мицеллярный казеин в отличие от казеината кальция сохраняет свою первоначальную структуру молекул и не был подвержен химической обработке);
  • различную стоимость (ведь один вид белка добывается легче, чем другой, например, говяжий и сывороточный).

Ко всему этому можно добавить ещё и различные формы (степень чистоты) каждого вида. К примеру, концентрат, изолят и гидролизат сывороточного протеина – это три разные формы, степень чистоты которых идёт по возрастанию.

Стоит понимать, что любой из этих видов призван насыщать тренирующийся организм различными видами белков, расщепляющимися в теле на простые соединения типа аминокислот, попадающие в мышечные клетки и синтезирующие строительный материал для мышц – именно тот белок, из которого можно строить мускулатуру.

Отталкиваясь от всего вышесказанного, можно определиться с тем, когда и как лучше пить протеин.

Когда лучше принимать протеиновые коктейли

Протеиновые смеси подразумевают в их составе как чисто одну добавку (собственно, сам протеин), так и сразу несколько (например, ещё и креатин, отдельные кислоты типа таурина).

Перед тем, как по полной начать использовать спортивную добавку, изучите в интернете скорость переваривания и усвоения этой смеси. Ведь от скорости зависит достижение ваших целей.

Так, сывороточные протеины (изолят, концентрат и гидролизат) абсорбируются очень быстро (порядка 10-13 гамм в час). Поэтому целесообразно пить коктейли из этого вида белка утром (когда всасывание организмом наибольшее), перед тренировкой (за 1,5 часа минимум) и после (закрытие белково-углеводного окна в течение получаса).

Второе место занимает альбумин (белок из яиц), мясной и рыбный белки с близкой к быстрой скорости усвоения (в среднем 9 грамм в час). Их можно применять, как и сывороточный. Прямо в точности. Вот только ценность белка животного происхождения (из мяса и рыбы) на четверть ниже сыворотки.

Третье место поделили растительные протеины (соевый, конопляный), молочный, а также казеин. Как считается, растительные белки и белки молока имеют среднюю скорость усвоения (в среднем до 5-ти г в час), а казеин медленную (до 4-х г в час). Но исследования показали, что казеин в отдельных случаях может усваиваться чуточку быстрее (до 6-ти грамм в час). Короче, всё неоднозначно, поэтому данные виды занимают общее место.

Такие добавки нужно принимать в первую очередь на ночь, чтобы избежать голодовки растущей мускулатуры во время сна, а также между приёмами пищи, если перерыв между ними будет превышать 3 часа.

Как лучше принимать протеиновые коктейли

Смешивать их можно шейкере. Лично я помню, что первые свои добавки я размешивал в литровой банке обычной столовой ложкой: не было шейкера. Благо от зала до дома 10 минут. Ну, а если больше? Лучше обзавестись удобным для Вас шейкером.

Обычно все вышеописанные виды протеиновых добавок смешивают либо с очищенной водой, либо с молоком. Также я неоднократно видел, как эту же процедуру проделывали с соком, хотя я не пробовал. Добавлять по вкусу можно всё что угодно: начиная от различных спортивных добавок типа того же креатина и аминокислот, и заканчивая банальным сахаром. Мой первый протеин был безвкусным, и я добавлял немного сахара.

Готовить протеиновые коктейли можно и с помощью блендера, добавляя в смесь кусочки фруктов, орехи, сухофрукты и всё, что Вам взбредёт в голову. Можно даже смешивать с йогуртом. Такое приготовление – признак профессионального атлета.

Как видите, мешать белковые коктейли можно с чем угодно и практически в чём угодно, но вот применение конкретного вида протеиновых смесей должно происходить в определённое время, иначе эффект о выпитого протеина может быть куда меньшим, чем ожидалось.

Если статья была полезной, то не стесняйтесь оставлять комментарии, делиться этой информацией со своими друзьями на всех страничках социальных сетей, а также сами подписывайтесь на обновления блога, чтобы не пропустить интересную и стоящую информацию. До скорого.

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