Of all the types of protein which are available at the moment, it is egg protein is considered the best, combining maximum bioavailability and overall efficiency. It is this unique product contains a full range of nutrients needed by the human body.
Egg white protein
It should be noted that a full range of amino acids is only available in the full egg, which consists of protein and fat. However, in fact, athletes typically consume only egg white, are contained in the yolk as fat. On the one hand, this is the right approach, on the other - because of this choice is lost most of the potential benefits from the use of eggs.
The egg white contains 11 g protein per 100 grams. This means that athletes who need to get from food 110 grams of protein, should eat a kilogram of egg whites. It's pretty difficult, given the fact that doctors are generally advised not to get involved and eggs regularly eat more than 3 pieces per day.
It should be borne in mind that the raw egg protein absorbed only 50-60%, whereas the same protein, but boiled absorbed by the human body is 95%. Hence a simple conclusion - must eat cooked eggs, not raw.
Fortunately, egg protein, which can be found in the sports nutrition stores, made from whole eggs, making it possible to count on the maximum benefit to the organism.How to make egg protein in the home?
Many craftsmen strive to make their own egg protein. As a rule, it all comes down to the fact that they just cook a poached egg (in water without shell), and call it "isolate". Of course, only the usual boiled egg can be obtained by this technique.
For the isolated egg white used cutting-edge technology, sophisticated equipment and repeated purification of the final product, which eliminates the fat molecules and saturate the maximum product of proteins.
Hence a simple conclusion: do not waste time and do not put your product. If you want to gain muscle mass without the use of sports nutrition, just turn to the diet of eggs, meat, fish, cottage cheese , poultry - all this should be on your table every day, and in fairly large quantities, because the daily rate of an athlete - is 1.5-2 g protein per kilogram of body weight.How to make egg protein?
The choice of dosage and time of receipt of any sports nutrition lie dozens of nuances, and in all of them you can only deal individually with the help of an experienced trainer or nutritionist. It is important to take into account a number of factors: your body weight, the amount of protein, which is included in your basic diet, your training goals and more.
As mentioned above, for each kilogram of 1.5 g of protein needed, i.e. a person weighing 60 kg should be taken 90 grams of protein per day. But this - the general rule, and unless you're a vegetarian,
Protein products - is meat, poultry, fish, dairy products, legumes. Count how often and how much you eat these products every day, find out in the open sources their composition, caloric and protein figures. By simple calculations determine how much protein you get from your usual diet, subtract that number from the total and calculate your dosage. The resulting number should be evenly divided into 3-5 receptions.
Egg white to take at any time, and it is particularly useful to do before and after your training and instead missed meal.