• April 16, 2024

If your goal when training is to generate muscle, you should know that there are maximum amounts of protein that you must consume per day, so that it does not look like a "fake" muscle, due to steroid supplements.

You need a gradual increase in protein at breakfast and lunch, because the muscles are wearing out all the time.

Yogurt for athletes

The ideal when you are training is the Greek style yogurt, it provides the nutrients of up to three parts of milk per serving and is low in fat.

Preferably it should be natural, because that way you get more protein and less carbohydrates.

One cup has about 20 grams of protein and 9 grams of carbohydrates; In addition, it is a very important source of casein, which helps you lose fat, have more energy and relax your body.

Recommended amount

A study from the University of British Columbia's reveals that the muscles are rebuilt every 2 to 3 months, because each time you train you lose 1 to 2% of their constitution.

It is recommended that athletes who try to build muscle ingest up to 80 grams of pure protein in a day; 8 doses spaced in 10 grams or 4 of 20.

You can compensate this with a breakfast and meals high in protein, lean meats, fish, cheese and dairy.

If you prefer Greek-style yogurt, you can take 3 to 4 servings a day, spaced between the meals of the day.

Video Medicine: Russia Blocks Yogurt for US Athletes (April 2024).