Powdered protein or meat for athletes
There is a recommendation as old as the world – after a good workout, you need to drink a portion of a protein shake. Or a protein smoothie – this is if you add more fruit to the cocktail and whisk it all in a blender. Or even a gainer – if the urgent task is to increase whatever mass. But this is far from a dogma.
There are many studies proving that somewhere 700-800 milliliters of low-fat milk may well replace a protein shake. However, almost a liter of milk, go drink more in one sitting, but if you want, you can strain yourself. However, there is an alternative to milk – an omelet or scrambled eggs. Moreover, a protein shake can easily be replaced with some kind of meat dish.
Yes, indeed: after a good workout, it is quite possible to eat an equally good steak. Or a steak. Or some kind of beef stroganoff – the effect will be no worse than from a portion of a protein shake. This is, of course, provided that you are confident in the quality of what you eat – but we have already talked about this.
However, recently nutritionists increasingly strongly recommend taking protein not after training, but before it. Or in its course. And here already some steak is not painfully useful: firstly, it is corny inconvenient to carry it with you, and secondly, it will be digested for a long time (the same scrambled eggs are even longer), and training on a full stomach is not the right decision.
Protein mixes as a supplement to the diet
Powdered protein is a pioneer of sports nutrition; it was moved to the "broad masses" by the Vader brothers. And in order for their product to sell better, they came up with a "lure": protein mixtures are necessary for muscle growth. A little later, even a number of studies appeared in support of this thesis. Their authors quite seriously argued that in order for the muscles to be large and strong, you need to eat at least four grams of protein per kilo of your own weight per day. But five is better. Or six or seven. A point in the debate about exactly how much protein is needed – no, not for the average person, but for hard–training athletes, 1.8 grams per kilo.