How to take protein correctly During physical activity for endurance, the human body requires from 1 to 1.5 grams of protein per kilogram of body weight. In the presence of strength training for mass, the need increases to 2 grams. High-quality sports nutrition contains up to 95% protein concentration. AthletMarket's experts recommend mixing pure protein with water; you can also use milk, kefir or juice. Consider the protein flavor when choosing the liquid to mix your protein shake, as the drink can be too sweet and cloying. The dosage of each mixture is indicated by the manufacturer on the package. On average, you need to mix one measuring cap (30 g) for 250-300 ml. liquids. On training days, take twice - once in the morning, once per hour, immediately after training. On rest days, you need to drink protein for an athlete once in the morning. This diet will provide you with effective muscle growth. Diet may vary depending on your sports goals, protein type. Choosing the Right Protein Premium Blends contain vitamins and minerals, glutamine, creatine and carbohydrates in addition to protein. Choosing a nutritional supplement is based on your goals. For weight loss of a girl or a guy, casein will be effective, since it suppresses the athlete's appetite. Whey protein is also great. For gaining mass, we recommend a multi-component one, it is suitable for both beginners and experienced athletes. Often, proteins are taken in combination with other sports nutrition, for weight loss it will be a plus to use BCAA and L carnitine, and when gaining weight - a gainer.