Daily protein intake in an athlete's diet

Research[edit | edit code]

The first step in optimizing nutrition during training is to ensure that the athlete is consuming enough calories to meet energy needs.

People who follow a general fitness program (for example, exercise 30-40 minutes a day, 3 times a week) generally require the same number of calories as a regular non-athletic diet (1800-2400 kcal per day, or 25-35 kcal/day/kg, for people with a body weight of 50-80 kg), the energy needs of such people are quite low (200-400 kcal/per workout).

Athletes training at moderate intensity (average 2-3 hours per day of intense exercise, 5-6 days per week) or high intensity (3-6 hours per day, over 1-2 workouts, 5-6 days per week) can consume 600-1200 kcal per hour during exercise.

For this reason, their caloric intake reaches 50-80 kcal/day/kg (2500-8000 kcal/day for a person weighing 50-100 kg). For high-level athletes, energy expenditure during training can be enormous. For example, the energy expenditure of cyclists who participate in the Tour de France race has been estimated at 12,000 kcal/day or 150-200 kcal/kg/day for athletes weighing 60-80 kg. In addition, the energy requirements of athletes with large body mass (100-150 kg) can vary from 6000 to 12000 kcal/day, depending on the volume and intensity of training.

Despite claims that athletes can only replenish energy expenditure by eating a well-balanced diet, it is often difficult for overweight and/or intensely training athletes to consume such large amounts of food.

A diet with insufficient calorie intake can lead to various diseases, overtraining, decreased athletic performance, weight loss (including muscle mass), and various. An analysis of the diet of many athletes showed that some of them do not replenish training energy costs. This situation is most often observed among runners, cyclists, swimmers, triathletes, gymnasts, speed skaters, dancers, wrestlers, boxers and athletes who are trying to quickly lose weight.

In addition, among female athletes, cases of an incorrect, disordered approach to nutrition are more often observed.

Therefore, it is important to ensure that athletes consume the required amount of calories to cover the increased energy costs of training and maintain proper body weight

While these recommendations may seem easy to follow, intense training can suppress athletes' appetites and alter their hunger patterns so that athletes may not want to eat. See How to increase your appetite.

Additionally, some athletes choose not to exercise for several hours after eating due to a feeling of fullness in the stomach or a predisposition to gastrointestinal distress.

Travel and training schedules may affect food availability and/or availability of the type of food consumed by a particular athlete.

This means eating should be consistent with your workout schedule. In addition, you need to make sure that between meals the athlete has access to food rich in essential nutrients (for example, fruits, various drinks, carbohydrate/protein bars, etc.). For this reason, experts recommend that athletes eat 4-6 times a day and eat light snacks in between meals. The use of energy bars and high-calorie carbohydrate/protein supplements allows athletes to comfortably replenish energy costs from training throughout the day.

The benefits of protein shakes

Protein shakes are drinks with high levels of protein. And they are not only intended for professional athletes or people with high physical activity, as many believe. After all, they also help you lose weight!

It is because of a lack of protein that a person often overeats and, as a result, gains weight. Amino acids are vital for our body and metabolism, because they:

• help control hunger;
• give the body energy;
• improve metabolism;
• support muscles and help preserve them when losing weight (after all, on diets, muscles and water are lost first, not fat);
• improve body quality;
• normalize blood pressure;
• strengthen the immune system;
• has a positive effect on the brain - improves concentration and memory.

We can draw a clear conclusion - protein is important not only for weight loss, but also for our health. Protein shakes are a great way to get your daily requirement of this macronutrient. They are prepared very simply and quickly.

Protein-based drinks will be useful for everyone - they are suitable for both women and men of any age and physical fitness. Especially if the cocktails are prepared at home, because in this case you yourself control their naturalness.

Protein drink

Among homemade recipes for delicious protein shakes for healthy weight loss, the most common are the following:

• Classic with banana.
• With egg and added syrup.
• Fruity with honey.
• Chocolate.
• Strawberry.
• With oatmeal and various berries.
• With peanut butter.
• With nuts and various seeds.

They all have a more than pleasant taste and ease of preparation.

Strawberry cocktail
The basic rules of preparation are quite simple. It is important to remember the following:

1. The basic ingredient of a cocktail is always a product with a high protein content: animal or plant milk, egg white, fermented milk products (yogurt, cottage cheese), etc. The fat content of the base used directly affects the calorie content of the finished treat, which is why many people prefer a low-fat product.
2. Honey, dried fruits, sugar substitutes of natural or artificial origin, and maple syrup are used as sweeteners. Due to their high calorie content, some of these foods must be handled with care. The best option is to use natural and non-calorie stevia.
3. If you choose a low-calorie option, minimize the content of chocolate, dried fruits, carob and similar ingredients, or drink smoothies based on them in the morning. It is better to stick to unsweetened berries and fruits, such as a green apple.
4. For added benefits of protein shakes for weight loss, you can add superfoods to them. These are flax seeds, chia seeds, sesame seeds, poppy seeds, etc. You can also use some bee products, such as pollen, beebread, etc. A protein shake for weight loss at home will be a real storehouse of vitamins

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For the night

Despite many prejudices, experts say that taking protein shakes late (at night) is not harmful to health. Moreover, it serves as nutrition for muscles, which continue to grow and recover at night.

Slow supplements in the form of soy, complex and casein cocktails are ideal for night nutrition. They give a feeling of fullness and help cleanse the gastrointestinal tract.

After training

There is no arguing about the benefits of a cocktail after effective training or physical activity. In this case, the cocktail should have ingredients that quickly replenish glycogen reserves, heal muscle microtraumas and restore strength.

Thus, the required components for such drinks are carbohydrates, amino acids, and electrolytes.

When preparing at home, you can use honey, lemon, peanut butter, cottage cheese, banana, oatmeal, nuts, and cinnamon as additives. The most commonly used are vanilla or chocolate protein, glucose tablets.

Before training

Before training (1-2 hours before), it is recommended to eat protein or carbohydrate foods, which will provide the body with the necessary energy and will nourish the muscles during training.

It is worth drinking a whey-based protein drink 30 minutes before. The absorption of microelements will accelerate and improve if you follow a normal drinking regime.

After waking up

During sleep, the body does not receive food and uses additional sources of energy. To prevent this process from negatively affecting the body and to avoid the destruction of muscle tissue, it is important to replenish energy reserves in a timely manner.

For athletes or anyone trying to normalize their weight or muscle mass, a quick protein option is ideal: whey protein or hydrolyzed protein.

Ingredients for the first recipe:

• 280 ml milk;
• 120 g cottage cheese;
• small banana;
• 3-4 boiled egg whites;
• 1.5 tbsp. l. olive oil;
• honey to taste (no more than 1.5 tbsp.).

Recipe:

• Place all ingredients in a blender bowl.
• Turn into a uniform mass.
• It is allowed to change some ingredients from time to time.

Ingredients for the second recipe:

• 220 ml kefir;
• 55 g milk powder;
• add sugar or jam to taste.

• Everything is thoroughly mixed in a blender.
• Sugar and jam in this recipe will act as a source of energy.

The cocktail is especially beneficial for the female body.

Ingredients:

• half a banana;
• 250 ml orange juice;
• low fat cottage cheese – 45 g;
• 25 g chocolate;
• spoon of jam.

• The contents are whipped in a blender.
• The recipe will not only serve as a drink for growth, but will also help produce the necessary hormones.

The main components for gaining muscle mass are: water, milk or low-fat kefir, juices.

You can also add egg whites, cottage cheese, egg powder, various fruits and berries, and honey. Cocoa, coffee, and vanillin are used as additives.

Ingredients for the first recipe:

• 170 g yogurt without additives;
• 170 g milk;
• 2.5 liters of oatmeal;
• spoon of honey;
• some fresh or frozen strawberries.

Ingredients for the second recipe:

• 200 ml milk;
• 4-5 walnut halves;
• 5 tablespoons of low-fat cottage cheese;
• add a little spinach and dill if desired.

• Place all ingredients in a blender.
• Turn into a uniform mass.
• It is allowed to change some ingredients.

Ingredients for 1 recipe:

• 350 g cottage cheese;
• 200 g milk;
• 170 g water;
• 1.5 tbsp. l cocoa.

• Place all products in a blender.
• Turn into a uniform mass.

Ingredients for 2 recipes:

• 220 ml milk;
• 120 g cottage cheese;
• 1 banana;
• 3.5 liters of cereal;
• it is allowed to add 1.5 liters of honey;
• Milk and cottage cheese should be low in fat.

• Beat all ingredients using a blender.

Ingredients:

• egg powder;
• 70 ml milk;
• 250 g cottage cheese;
• 4 eggs;
• 1.5 liters of cream;
• 45 g of honey;
• any berries.

There are dozens of recipes for natural protein shakes. From them you can choose a drink according to your taste or the content of ingredients.

Ingredients:

• a jar of natural yogurt;
• 5 quail eggs;
• 200 ml orange juice.

• Mix yogurt with quail eggs in a blender.
• Then add orange juice.
• Mix the mixture thoroughly.

Ingredients:

• 0.5 l of milk;
• 1.5 small bananas;
• 150 ml fresh cream or ice cream;
• cinnamon and vanilla optional

Ingredients:

• 170 ml milk (fat content no more than 3%);
• 160 g cottage cheese;
• 1.5 tsp. honey;
• 150 g strawberries.

• Beat milk with cottage cheese.
• Then add honey and strawberries.
• Mix everything thoroughly.

Swimmers must adhere to a certain diet, since this sport is considered the most energy-intensive.

Ingredients:

• 50 g cottage cheese;
• 200 ml milk;
• 2 egg whites;
• any fruit syrup.

• Beat cottage cheese with milk in a blender.
• Add egg whites and syrup.
• Mix everything.
• You can also add any fruits, nuts and protein powder.

Ingredients:

• cocoa - 1 tsp;
• cottage cheese - 120 g;
• 1.5 tsp. honey;
• 170 ml low fat milk.

• Beat cocoa and cottage cheese with a blender.
• Add honey and milk.
• Mix everything.

Ingredients:

• 1 tbsp. l. whey protein;
• a cup of water or low-fat milk;
• 1 packet of oatmeal;
• 250 g fresh peaches.

• Beat the protein and milk in a blender.
• Add oats and peaches.
• Mix everything thoroughly.

The cocktail should have a uniform consistency. It is advisable to drink the drink at room temperature.

Ingredients:

• fresh yogurt without additives;
• orange slices;
• almond paste;
• oatmeal;
• you can add blackberries.

• Mix yogurt with orange.
• Next add pasta and oatmeal.
• Beat everything with a blender.

Ingredients:

• a glass of milk;
• 200 g low-fat cottage cheese;
• a bag of instant oatmeal (you can add buckwheat);
• any seedless berries.

• Beat milk, cottage cheese and oatmeal with a blender.
• Add berries.
• Mix.

Protein is a simple protein containing alpha amino acids. Athletes additionally use it to grow muscles and enhance physical endurance, which helps make sports training more productive.

If you do not add additional protein to the menu, pounds will be lost due to a decrease in muscle mass, rather than burning fat. Also, the trainee will feel a lack of strength for productive sports activities. This is due to protein deficiency in the body. It can be replenished with additional protein intake. If you take them correctly, weight loss will be achieved by burning subcutaneous fat.

How protein works for weight loss:

1. Taking proteins prevents increased fat synthesis, which causes the body to accumulate lipids. Therefore, refusing protein foods will prevent you from achieving the desired result.
2. A sufficient amount of protein in the diet prevents fluctuations in blood sugar levels, due to which a person feels acutely hungry and significantly increases the amount of food consumed.

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Sports protein is sold in specialized stores.

A protein drink is a complete food product, not a drink. Therefore, before introducing it into your diet when losing weight, it is important to evaluate its potential benefits and harms.

Product advantages:

• nutritional value;
• the ability to choose flavor characteristics;
• simple preparation;
• a complete source of energy;
• perfectly satisfies hunger;
• increases physical endurance.

The benefits of drinking a protein drink can only be obtained if the measure is followed. Many beginners make a serious mistake: they make a drink that is too concentrated, hoping to quickly lose weight and build muscle mass. At best, the expected effect will not be achieved; at worst, the following health problems will arise:

• nausea and vomiting;
• impaired renal function;
• pain in the liver area;
• noticeable gain of extra pounds.

Be sure to check out:

What are proteins, fats and carbohydrates? Percentage of BZHU for weight loss, mass and support

Proteins are biological polymers consisting of amino acids. Proteins have many diverse functions in the human body. For example, plastic, energetic, catalytic, hormonal, regulatory, protective, transport, energetic and some others.

Fats are the most important sources of energy; their chemical composition is esters of glycerol and higher fatty carboxylic acids.

Carbohydrates are substances of organic (plant) origin, widespread in nature. Carbohydrates perform many functions in the human body. For example, energetic, structural, osmoregulatory, plastic, receptor, storage.

With normal functioning of the body, the following percentage of BJU in food is recommended: proteins 30-40%, fats 20-25%, carbohydrates 40-50%.

When losing weight, the daily caloric content of food should be reduced. There are several options for recommended BJU ratios. But the most popular and justified is the following ratio of BZHU for weight loss.

proteins 40-45%, fats 15-20%, carbohydrates 30-40%

When gaining weight, you should increase your carbohydrate intake. In this case, the ratio of BJU should look like: proteins 25-35%, fats 15-25%, carbohydrates 40-60%.

To calculate the diet, it is necessary to take into account that the transformation of 1 g of protein and carbohydrates releases 4 kcal of energy. When oxidizing 1 g of fat – 9 kcal. Knowing the recommended daily calorie content, the ratio of BJU, as well as the energy value of foods, you can calculate the daily diet, which includes the intake of proteins, fats and carbohydrates in the required proportions.

Example of BZHU calculation

Your daily caloric intake is 1800 Kcal. You are in the weight maintenance phase - you don't want to lose weight or gain weight. Choose the BZHU ratio for your goal within the following limits. For example, proteins 30-40%, fats 20-25%, carbohydrates 40-50%. Let's take for example BJU 30/25/45

Protein = 1800 (daily calories) * 30% (selected percentage of protein) / 4 (kcal released per gram of protein converted) = 135 grams of protein.

We calculate fats and carbohydrates in the same way:

Fat = 1800 * 25% / 9 = 50

Carbohydrates = 1800 *45% /4 = 202

As a result: with a daily calorie content of 1800 Kcal, the approximate distribution of BJU for weight maintenance will be 135 g/50 g/202 g.

The process of calculating your calorie content and the ratio of BZHU is quite fascinating. But, if you don’t have time, programs for calculating KBZHU will come to the rescue. Now there is quite a wide variety of them. By downloading such a program to your phone, you can not only quickly calculate the required calories, proteins, fats and carbohydrates, but also create a tasty and healthy menu. And most importantly, with the correct distribution of BZHU for weight loss, gain or support.

In the end, I would like to appeal to everyone who wants to lose weight. The most important thing in creating an optimal healthy diet is an adequate calculation of the required daily caloric intake. When losing weight, you should reduce calories gradually and systematically (preferably no more than 10%). And be sure to comply with the recommended ratio of BZHU for weight loss. Therefore, listen to your body so that weight loss is not only effective. But it didn’t cause physical or psychological problems either!

If you need a ready-made nutrition program for weight loss or weight gain, you can use our services.

Want to learn more about proteins, fats and carbohydrates? As well as their effect on the body and beneficial sources,

The benefits of protein shakes

Before using it, it is better to consider all the benefits of drinking protein shakes.

• It is especially beneficial for the body of athletes. They help you quickly acquire the necessary forms, strength and energy. The important thing is to drink drinks regularly, eat only healthy foods and not skip classes.
• It has a pleasant taste and aroma, rich in egg, milk, and vegetable proteins. The composition also includes vitamins, minerals, and fiber. Contains little protein and carbohydrates. It is beneficial only if consumed in moderation.
• Saturates the body with protein, which serves as an important cellular building material. For athletes or those who care about their health, it can serve as an additional source of vitamins. When using cocktails in this way, consultation with professionals is required.
• Protein is an essential component of metabolic processes in the body, helps strengthen muscle and bone mass, and normalizes weight.
• Positively affects blood quality and strengthens the immune system.
• Normalizes hormonal balance and has a positive effect on brain activity.

Algorithm for calculating KBJU for weight maintenance

To organize proper nutrition and maintain your existing weight, if you are completely satisfied with it, it is important to calculate the daily calorie intake and the percentage of proteins, fats and carbohydrates

Calorie content

The Harris-Benedict formula will help determine your daily calorie intake.

Step 1. Calculate your basal metabolic rate.

Basic metabolism is the number of calories that ensures the normal functioning of the body in a state of absolute rest.

Step 2. Take into account the activity coefficient.

• 1.2 - minimal (no activity at all, sedentary work, sedentary lifestyle);
• 1.375 – low (light physical activity 1-3 times a week);
• 1.55 - average (workouts, active walks, physical work 4-5 times a week);
• 1.725 – high (training 6-7 days a week);
• 1.9 - very high (several training sessions a day, the usual regimen for athletes before competitions).

Step 3. Multiply the first digit by the desired coefficient.

Having carried out all the simple manipulations, we will get the result to maintain the existing weight.

Eg:

A 30 year old man with a height of 172 cm and a weight of 80 kg, exercises 4 times a week, should consume daily (88.36 + (13.4 x 80) + (4.8 x 172) – (5.7 x 30)) x 1.55 = 2814 kcal.

A 32-year-old woman with a height of 158 and a weight of 50 kg, attends 3 light workouts per week, should consume daily: (447.6 + (9.2 x 50) + (3.1 x 158) – (4.3 x 32) ) x 1.375 = 1732 kcal.

Find out how to reduce the caloric content of your usual diet here.

Calculation of BZHU

You can eat only sandwiches, stay within the calorie limit and lose excess weight. But you will have to forget about body quality and muscle tone. And health will deteriorate in the foreseeable future.

To get the figure of your dreams and avoid health problems, a person needs a balanced diet:

• Proteins act as building materials for all cells, and therefore for organs and muscles;
• Complex carbohydrates supply the body with energy and regulate the gastrointestinal tract;
• Fats regulate hormonal levels and promote the absorption of vitamins and microelements.

Standard BZHU ratio scheme for maintaining current weight (as a percentage): 30 / 20 / 50.

• 1 g protein = 4 kcal;
• 1 g fat = 9 kcal;
• 1 g carbohydrates = 4 kcal.

For example, with a norm of 2814 kcal per day:

• protein (30%) = 844 kcal / 4 = 211 g;
• fat (20%) = 563 kcal / 9 = 62.5 g;
• carbohydrates (50%) = 1407 kcal / 4 = 352 g.

At a norm of 1732 kcal:

• protein (30%) = 520 kcal / 4 = 130 g;
• fat (20%) = 346 kcal / 9 = 38 g;
• carbohydrates (50%) = 866 kcal / 4 = 216.5 g.

Chocolate protein drink

Did you know that cocoa powder contains a lot of protein? Therefore, it is perfect for protein shakes, giving them a rich chocolate taste. The recipe uses only dark natural cocoa powder - it should not contain sugar. Protein content: 32 g.

Pour 150 ml of natural yogurt (you can take Greek or Turkish) and 100 ml of milk into the blender bowl. Add 1 tsp to them. cocoa powder, a pinch of cinnamon, and a few hazelnuts or almonds. Beat the mixture thoroughly.

With banana and berries (kcal 332)

Strawberries, blueberries, raspberries, bananas and apples are very rich in vitamin C and antioxidants, making this smoothie a complete meal replacement. As a bonus - acceleration of metabolism, weight loss and weight maintenance. To make it thicker and chilled, pre-freeze the ingredients for 4 hours or more.

Ingredients:

• 1 banana;
• ½ cup strawberries;
• ½ cup blueberries;
• ½ cup raspberries;
• 1 apple, cut into slices;
• 1 glass of almond milk.

On kefir (kcal 240)

A super simple and delicious protein drink that contains a variety of nutrients, prebiotics and probiotics. At the same time, bananas containing carbohydrates (starches) give it the necessary calorie content and also enrich it with potassium, which normalizes the functioning of the muscular system.

Ingredients:

• 1/2 cup kefir;
• 1/4 cup water;
• 4 almonds;
• 1/2 apple;
• 1/2 banana.

With oatmeal and peaches (kcal 331)

Frozen peach slices, oatmeal, almond milk and Greek yogurt make a wonderful breakfast packed with protein and fiber in almost 3 minutes. With this drink you will completely forget about hunger.

Ingredients:

• 1 cup frozen peach slices;
• 1 cup Greek yogurt;
• ¼ cup oatmeal;
• 1 glass of almond milk.

With cottage cheese and cocoa (kcal 110)

Men will like this cocktail to take 20 minutes after training. With it you can restore the energy that was spent in the gym and start the process of muscle growth. Here, cottage cheese and milk act as the main protein component, and honey and cocoa are sources of natural flavor enhancers.

Ingredients:

• 3 tablespoons cottage cheese;
• 200 ml. low fat milk;
• 1 tablespoon honey;
• 1 tablespoon cocoa;
• cinnamon to taste.

Blueberries and kefir (kcal 257)

This mixture has little sugar and a lot of protein, almost 40 grams - this is quite enough for women who do not lead a very active lifestyle. The berries included in the composition provide the necessary vitamins and macroelements. Use this miracle mixture daily instead of dinner, or as a main dish.

Ingredients:

• 1 glass of kefir;
• 1/2 fresh or frozen banana;
• 1/2 cup frozen blueberries;
• 1/2 teaspoon cinnamon;
• honey for sweetening (optional).

Mango with coconut (kcal 235)

Or try this recipe - a combination of coconut milk, mango pieces and chia seeds. Just an ideal option for maintaining slimness and health! These ingredients make the shake truly delicious and packed with protein.

Ingredients:

• 2 tablespoons chia seeds;
• 1 glass of coconut milk;
• ½ cup chopped mango slices;
• ½ teaspoon coconut flakes (optional)

Orange with yogurt (kcal 129)

This concentration of ingredients creates a delicious meal that simply energizes you. If you want more protein or a thicker texture, add more Greek yogurt.

• 1 orange;
• 1 teaspoon honey;
• 1/4 cup almond milk;
• 1/4 cup Greek yogurt;
• 1/2 cup ice.

With pineapple and yogurt (kcal 289)

If you are looking for a drink that can replace a full meal, then you have found it. Chia seeds, one of the most nutritious foods in the world, help keep you full for hours. And what an amazing taste this creamy cocktail has...

Ingredients:

• 1 tablespoon chia seeds;
• 1 glass of coconut milk;
• 1 cup frozen pineapple chunks;
• ½ cup Greek yogurt;
• 1 teaspoon coconut flakes (optional);
• 1 teaspoon coconut oil (optional)

Banana with oatmeal (calories 279)

The lean protein from milk and yogurt provides energy, while the soluble fiber from oats and bananas helps strengthen your heart. Add strawberries, peaches or pineapple, as you like, to enhance the flavor and keep you full until lunch.

Ingredients:

• 1/4 cup oatmeal;
• 1/2 cup plain low-fat yogurt;
• 1 banana;
• 1/2 cup almond milk;
• 1 teaspoon honey (optional);
• 1/4 teaspoon ground cinnamon.

With strawberries and banana (kcal 165)

In general, strawberries can be made the main product to eat in the morning. Mix it with banana and spinach for a healthy smoothie that's rich, milky, and packed with calories and protein.

Ingredients:

• ½ cup strawberries;
• 1 banana;
• 1 cup spinach;
• ½ cup almond milk.

With blueberries (kcal 95)

Spinach lovers will love this recipe. True, it practically does not add any taste, but it saturates with calcium, potassium and improves metabolism better than anyone else! By adding various berries, the drink acquires a protein-rich taste - without any extra calories!

Ingredients:

• ½ cup strawberries;
• ½ cup blueberries;
• ¼ cup raspberries;
• 2 cups spinach;
• 1 glass of water;
• 1 glass of ice.

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From eggs

And this one consists of only 4 products, so its preparation will take almost no time. The egg provides a solid serving of protein, and the walnuts enhance thermogenesis. Drink it at night or as an afternoon snack. To boost your energy, sprinkle a little cinnamon. This seasoning will improve the taste and reduce stubborn fat in the belly area.

Ingredients:

• 1 egg;
• 1 glass of kefir;
• 1 tablespoon chopped walnuts;
• 1 tablespoon honey.

Macronutrient requirements[edit | edit code]

Many are guided by standard formulas like 30-40-30 or 40-40-20. However, ideally, the BJU ratio is calculated depending on the level and type of physical activity.

Proteinedit | edit code

Most research shows that when consuming adequate calories and carbohydrates, the following formulas should be used:

• Strength training -> 1.2 – 1.6 grams per kilogram of weight
• Endurance training -> 1.4 – 1.8 grams
• Young, growing organism -> 1.8 – 2.2 grams

If you are very lean or on a low calorie diet, protein becomes even more important and the following formulas apply:

• Average body fat percentage: 1.25-1.5 x lb total weight (1 lb = 0.453 kg, you can easily convert your weight to pounds by googling “N kg in pounds”)
• Fat percentage known - 1.33-2 x lb dry mass

If you are overweight, don't exercise much, and are NOT on a low-calorie diet, then:

About 1 gr. x pound weight or less

Fatsedit | edit code

If for a short period of time a person may need a very small amount of fat, then in the long term fats are needed primarily for the health of the whole body, as well as the good condition of hair, teeth, skin, etc.

• Average to thin body type: 1 – 2 grams of fat per kilogram of body
• High percentage of fat: 1-2 grams per 1 kg. dry mass

Carbsedit | edit code

A very important element for athletes, people with a very active lifestyle and for those trying to gain weight. Carbohydrates are needed for active training, health and safety.

For those involved in sports, the following formulas are usually given:

• average activity: 4.5 – 6.5 grams per kilogram
• high activity: 6.5 – 9 grams per kilogram

But for “ordinary” people, it is recommended to calculate the required calorie content of carbohydrates, subtracting fats and protein from the total calorie content. Let me remind you that 1 gram of protein = 3.8 kk, 1 gram of fat = 9.3 kk, 1 gram of carbohydrates = 4.1 kk.

Those. amount of carbohydrates = total calories – ( + )]

carbohydrates in grams = simply divide the resulting number by 4

Soy milk drink with kiwi

Basic Rules:

1. Every day, an adult needs to consume 2 grams of protein per kilogram of body weight. If you do not receive this amount of protein from food, you need to introduce a protein drink into your diet.
2. Review your diet and be sure to remove foods enriched with simple carbohydrates. These are all kinds of pastries, sweets, fried foods. You should also avoid saturated fats, which are enriched in margarine, lard, and fast food. The menu of a person losing weight should include foods containing protein, as well as foods enriched with complex carbohydrates and unsaturated fats.
3. It is advisable to consume additional protein three times a day. Take it in the morning a few hours before your workout. The second time, consume protein in the first 40 minutes after finishing your workout. The third protein meal can replace a full dinner.
4. For your morning workout to be effective, you need to drink a protein drink before you start. If you do this an hour before training, the nutrients will only be absorbed by half. Therefore, it is recommended to consume protein at least 2 hours before sports activity.

An industrially produced sports cocktail is diluted with water and shaken with a shaker in accordance with the proportions specified in the instructions. Instead of water, you can use skim milk if you are not lactose intolerant.

Products:

• 0.5 liters of skim milk;
• 120 milliliters of whipped cream;
• 1 tablespoon of protein;
• a glass of raw oatmeal;
• a glass of banana puree;
• a glass of strawberries or wild strawberries.

Shake all the ingredients according to the recipe with a shaker.

With cocoa and cottage cheese

Ingredients:

• 300 grams;
• 300 milliliters of soy milk;
• 2 tablespoons cocoa powder;
• 10 walnuts.

Beat until smooth. To improve the taste, you can add a tiny amount of coconut flakes to the drink.

Tangerine

Products for cooking:

• 2 cups soy milk;
• 125 milliliters low-fat kefir;
• 2 tangerines;
• a teaspoon of flaxseed oil.

Simply mix all ingredients until smooth.

What you need to prepare to receive the drink:

• a glass of low-fat yogurt and milk;
• 100 grams of fresh raspberries.

Shake all ingredients with a shaker.

With kiwi and honey

To prepare a nutritious drink you will need the following products:

• 300 milliliters of soy milk;
• a glass of low-fat kefir;
• kiwi;
• a tablespoon of honey.

Beat the ingredients thoroughly with a blender.

Products:

• 200 grams of cottage cheese;
• a glass of low-fat milk;
• 100 grams of strawberries.

The drink is prepared according to the standard procedure - all products must be thoroughly blended with a blender.

In order for the drink to retain maximum nutrients, it must be prepared immediately before use.

Protein drink

After waking up

Where to look for KBJU products

In order to correctly calculate the calorie content of your diet, it is important to know where you can find information about calories and BJU of consumed products

• Please read the product packaging carefully. The manufacturer always indicates accurate information on it.
• If the product does not have packaging, data on calorie content and nutrient content can be easily found on the Internet: there are a great many tables. By entering a query about the product you are interested in in the search bar, you will receive comprehensive information. For maximum reliability, compare results from several sources.
• Numerous mobile applications used for calorie counting already contain a wide list of products with calculated calorie values. Enjoy it for your health!

Example of a calorie table

Counting calories is a matter of habit. The troublesome and tedious process becomes easy and understandable over time. Start counting with simple products, gradually add complex recipes with many ingredients. One day you will bring your actions to automaticity. You no longer have to go on diets, giving up delicious food. You will receive aesthetic pleasure when looking at yourself in the mirror. And the body will thank you for your care with the smooth functioning of all vital organs.

TOP 100 foods and dishes rich in protein

The table of proteins in foods per 100 grams is very easy to use. In it you will find the top of the most protein foods and a list of popular ready-made dishes indicating their calorie content. It must be remembered that the nutritional value of dishes is influenced by the method of their preparation. Using our service, you can correctly determine the composition of food, remove unnecessary elements and calories from your diet, and create only a healthy menu for yourself and your family.

Maximum speed of weight loss[edit | edit code]

The maximum rate of fat loss was determined in studies by Lyle MacDonald; to do this, you need to determine the amount of fat in the body, multiply this value by 31 kcal. Here's how much you could potentially reduce your daily food intake. If you want to try to increase fat loss, any further increase in the deficit should come from either increasing activity or using pharmaceutical support that will increase the mobilization or burning of fatty acids for fuel. In addition to losing weight, you need to periodically recalculate your daily caloric intake to take into account your decreasing fat mass and the reduced maintenance requirements associated with a decrease in overall body weight and the adaptive component of metabolic rate.

Calorie content of food, calorie table

Human energy needs are measured in kilocalories (kcal). The word "calorie" comes from Latin and means "heat". In physics, calories measure energy. One kilocalorie is the amount of energy required to heat 1 liter of water by 1 C.

All food products have a certain energy value. In this calorie table, all data is given in kcal, since on the labels of most food products we buy, their energy value is indicated in these units.

We all know that the energy value of different foods is not the same. Some make us fatter than others. For example, it is known that butter or lard is higher in calories than tomatoes. In the following calorie table, you will become familiar with the energy value, as well as the composition of basic food products.

Tips for those who want to calculate the daily calorie content of their diet as accurately as possible

• Keep a food diary where you write down all your meals, including snacks. Don't rely on your excellent memory, it often fails. All calories consumed must be recorded and accounted for. Only then will you get the most accurate result at the end of the day.
• Buy a kitchen scale; do not determine the weight of food by eye. Small errors result in a noticeable difference in the final calorie content of the daily diet.
• Weigh food before cooking.
• Consider the calorie content of butter, sauce, sugar and other auxiliary products in the dish.
• Place on the scale only that part of the product that will be directly consumed as food (boneless meat, pulp of fruits and vegetables without peels and seeds, eggs without shells).
• Don’t look for the calorie content of a multi-ingredient dish on the Internet and mobile apps, calculate it yourself. Before cooking, weigh the ingredients, calculate their energy value and add up the results. The final data will be more accurate.
• Try to avoid eating at food establishments. The calorie content of the dishes on the menu is very approximate. Only you can calculate the KBZHU for yourself as accurately as possible.

Who needs to count calories and why?

The term “calories” was coined in 1918 by American nutritionist Lulu Hunt Peters. Since then, the developed system for calculating the nutritional properties of foods has not lost popularity.

From food a person receives the energy necessary for the functioning of the body. Each product consumed has its own calorie content. Counting is important for meeting your daily energy intake.

If the calorie content of the daily menu is too low, too little energy comes from food, loss of strength and apathy occur, dizziness and fainting are possible. The body experiences stress and often begins to store nutrients for future use, creating fat reserves. A clear excess of calories leads to the conversion of unspent energy into fats and contributes to the appearance of excess weight.

With the correct ratio of BJU and systematic training, body weight will increase due to muscle tissue. In this case, the extra calories will contribute to muscle gain.

It is recommended to count calories:

• Those who want to lose weight: a lack of calories leads to the fact that body weight decreases from the waste of fat reserves produced by the body to cover the energy deficit;
• For those seeking to build muscle: an excess of calories guarantees an increase in body weight; you can achieve growth not in the fat layer, but in muscles, by consuming a sufficient amount of protein and regularly training in the gym;
• For adherents of a healthy lifestyle who are determined to maintain their existing physical shape: a balance of calories received and spent is necessary to maintain normal weight, and the optimal ratio of proteins, fats and carbohydrates will make nutrition complete, ensuring the healthy functioning of the body.

Main conclusions

1. Protein is the building material for muscles. It is also necessary for the full functioning of the entire body. If a person is losing weight, additional protein should be added to the diet, as it promotes accelerated fat burning and prevents sudden surges in blood sugar levels.
2. Protein comes in different forms. Each of them has special properties that you need to consider before taking the supplement.
3. Protein has both benefits and harms. Men should be especially careful when choosing protein. Synthetic proteins may contain phytoestrogens, which have a detrimental effect on the production of the male sex hormone, testosterone.
4. Be sure to consider possible contraindications to the use of sports supplements.
5. It is important to take weight loss drinks correctly, without trying to replace a good diet with them.
6. Protein-based drinks for weight loss can be prepared using simple recipes at home. Be sure to use a shaker to ensure the drink is smooth and without lumps.

Do you take protein-fortified drinks to lose weight and gain beautiful muscle definition? Share your personal experience in the comments to the publication.

How to count KBJU dishes

Calculating the calorie content of a finished dish at a certain level of dexterity is easy and accessible to everyone.

Let's look at the calculation of KBZHU using a simple example: let's cook dietary crumbly buckwheat porridge.

The calorie content of 100 g of buckwheat is 340 kcal, BZHU: 13 / 3.5 / 64.

From 200 g of cereal (calorie content 680 kcal) you get 400 g of ready-made porridge (same calorie content 680 kcal), BZHU: 26 / 7 / 128.

Formula for calculating calories in one serving of a prepared dish:

BZHU is considered similarly.

For example: By eating a 150-gram portion of delicious buckwheat at a time without oil and other additives, you will get

680 kcal / 400 g x 150 g = 250 kcal, BZHU 9.75 / 2.63 / 48.

To calculate the calorie content of a complex dish made from a large number of ingredients, you need to weigh all the ingredients before cooking, determine their energy capacity and add up the results.

The calorie content of a vegetable salad is calculated as follows:

tomatoes 300 g, 54 kcal, BJU: 2.64 / 0.6 / 8.07;

cucumbers 300 g, 45 kcal, BJU: 2.4 / 0.3 / 8.4;

lettuce 100 g, 15 kcal, BJU: 1.36 / 0.15 / 2.79;

radish 50 g, 10 kcal, BJU: 0.6 / 0.05 / 1.7;

olive oil 15 g, 135 kcal, BJU: 0 / 14.97 / 0.

Total weight 765 g, total calorie content 259 kcal, BJU: 7 / 16.07 / 20.96.

The calorie content of a 200-gram serving will be: 259 kcal / 765 g x 200 g = 68 kcal

Proteins: 7 g / 765 g x 200 g = 1.83 g,

Fat: 16.07 g / 765 g x 200 g = 4.2 g,

Carbohydrates: 20.96 g / 765 g x 200 g = 5.5 g.

As you can see, counting calories is not that difficult. The main thing is to start. Over time, you'll get used to weighing ingredients before cooking and portions before eating, and always keeping a calculator handy.

Best Whey Protein 2020

For your convenience, we list a number of the most popular and effective supplements. All of them are great for gaining mass, including by professional athletes. If you see WHEY on a can of protein, it means it’s whey. In this case, WPC is a concentrate, WPI is an isolate, WPH is a hydrolyzate.

For every 100 g there are 24 g of protein and 23 g of amino acids. Low sugar and fat content. Available in a wide variety of delicious flavours. Dissolves well.

Great taste and premium quality have made this supplement one of the most popular in the world. Guarantees effective dry mass gain. Contains additional elements to prevent catabolism and active muscle formation.

Good mix for a reasonable price. Provides the protein concentration necessary for the growth and preservation of muscle tissue.

Suitable for both hard-training athletes and ordinary people who train 1-2 times a week. It is best taken after training, its duration does not matter. Allows you not only to restore and ensure muscle growth, but also strengthen the immune system.

It is a mixture of isolate, concentrate, and whey peptides. The content of fats and carbohydrates is kept to a minimum. Very popular due to its high efficiency and large selection of flavors.

Consultants from a specialized store can also help you with your choice. But that’s not all, now you need to figure out how the supplement should be taken.

Sweets

Of course, when it comes to purchased goods, there are no problems with calculating proteins, fats and carbohydrates, as well as calorie content. Today you can find all the necessary information on the packaging of any product. But fortunately, in order to achieve an ideal body, most gurus in the field of fitness, bodybuilding and nutrition advise limiting your trips to supermarkets as much as possible and exchanging them for visiting markets or live organic food stores. Healthy eating requires its adherents to carefully plan a menu and spend several hours a day preparing food. It is advisable to forget about ready-made foods for meals. Sweet yoghurts, semi-finished products, cookies, sausages, sausages and other delicacies are extremely harmful to the body due to the abundance of various additives they contain, which additionally cause appetite, worsen metabolism, retain water in the body and generally negatively affect health. Giving up store-bought treats doesn't mean giving up the joy of food. Just eating a healthy person requires attention to the diet and some cooking skills.

About whey protein

Whey protein occupies a leading position in sales in almost all sports nutrition stores. What is this connected with? The popularity of whey protein can be explained by the following factors:

1. Whey protein contains almost the entire set of important amino acids and has high biological value. In addition, it is a leader in the amount of essential amino acids.
2. This is a quickly digestible protein: amino acids immediately enter the muscles for the synthesis of new muscle mass.
3. It has a positive effect on the immune system and optimizes insulin secretion.
4. This is an ideal product for post-workout consumption.
5. It dissolves well and has a pleasant taste.
6. Whey protein is the optimal product in terms of price and quality ratio.

We wrote more about the benefits and harms of protein in the article: The benefits and harms of protein.

When and how to take whey protein?

So, the ideal time to take protein:

• In the morning . During the 7-8 hours that sleep lasts, the body does not receive energy. And accordingly, he begins to use reserve sources: glycogen from the liver and muscles and amino acids, which are obtained through the destruction of muscles. In addition, the hormone cortisol is produced in the morning, which destroys muscle tissue. If you drink fast whey protein, these processes can be prevented.
• Before training. Taking whey protein 30 minutes before training will provide the body with the necessary amount of amino acids. This will provide energy during intense muscle work and help avoid muscle catabolism.
• After training. After a workout, your body is especially good at absorbing nutrients, which makes it the ideal time to consume fast-absorbing protein. Whey protein will provide an instant supply of amino acids into the blood for muscle growth.

If you consume whey protein once a day, it is best to drink it within half an hour after your workout. If you don't exercise, drink it in the morning.

You should not consume whey protein in its pure form between meals, as it is quickly digestible and you will feel hungry very soon. If you want it to be absorbed over a longer period of time, eat a high-fat food such as nuts along with it. This will slow down the absorption of the powder, which means you won’t feel hungry for a longer time.

Whey powder dissolves easily in water, so you just need to shake it in a container or bottle (special shakers are often used for this). You can dissolve the protein in milk, water, juice - at your discretion. If you are cutting, it is better to dissolve protein in water to reduce the amount of carbohydrates and fats you consume.

Types of Whey Protein

Depending on the protein content, whey protein can be of three types:

• Whey concentrate (protein content 50-85%) . During the production of whey concentrate, the protein is insufficiently filtered, so fats and carbohydrates remain in it. However, the concentrate is attractive for its price and with a high protein content (70% and above) is the optimal product.
• Whey isolate (protein content 90-95%). A purer powder with a higher protein content, but it also costs more. Suitable for those who are in the process of cutting and avoid excess fats and carbohydrates.
• Whey hydrolyzate (protein content 90-95%). The hydrolyzate is made using new technologies with good filtration. This is an expensive product and is not very popular.

Whey concentrate is a basic protein and is suitable for almost any purpose. If you are not in the process of drying, then you can safely purchase concentrate. But pay attention to the protein content in 100 g of powder. It's best not to try to save money by purchasing a protein powder with 50% protein content, as you will only lose in the long run by not getting enough protein.