how much protein Does your body need after exercise to build muscle? Should you drink a protein shake immediately after strength training? Does more protein mean burning more fat or more muscle – or both? Find answers to all your questions about gaining muscle and protein here.
table of contents:
Protein – What does it do in your body?
As a macronutrientProtein is one of the most important building blocks of the body and plays an important role in many areas:
- Improves muscle function
- Transports fat and oxygen
- Fights infections
- Repairs damaged cells
- Helps maintain healthy connective tissue and cartilage
- Maintains healthy hair and nails
Proteins are made of chains of amino acids. There are essential, semi-essential and nonessential amino acids. You must eat essential amino acids in your food, because the body cannot produce them.
Calculate how much protein you need per day with this simple tool:
Animal protein vs vegetable protein
If your goal is to gain muscle, this is important Your protein intake is high enough. It can be consumed as animal protein or vegetable protein.
Animal protein can be found in:
- Meat and its products
- Milk and dairy products
Plant protein can be found in:
- pumpkin seeds
It is up to you which protein sources you prefer. You can completely meet your protein requirements on A vegan diet. vegetable protein Good for your health and the environment. However, when comparing plant protein sources to animal protein, plant protein sources have a lower anabolic effect (maintaining or gaining muscle). Why is this the case? Plant foods are missing a full range of essential amino acids.(1) For this Medical professionals recommend Eat a balanced mix of plant foods to meet nutritional requirements (eg whole grains with legumes).
How much protein to gain muscle?
Now you probably want to know how much protein you need to gain muscle after a workout. We’ve put together a list of what you need to know.
1. How Much Protein Do I Really Need After A Workout?
More protein isn’t always better. Just Just because you eat (or drink in a protein shake) heaps of protein after a workout doesn’t mean your body absorbs it. Studies show that around 20 grams of protein after a workout is the best way to stimulate muscle protein synthesis.(2)
So what happens to all the extra protein? It may be stored as fat as a result of the extra calories. It’s important to get enough protein after your workout (within 30-60 minutes), but don’t overdo it. And did you know that protein is better absorbed if you eat it with carbohydrates? (3)
Are you ready to know what to eat before and after your workout?
At the adidas Runtastic Blog, we have the perfect shopping list and recipes for you Nutrition after exercise.
2. Should I drink a protein shake after training?
Protein shakes serve a purpose – they are quick and convenient. Whey protein has already been broken down and is the most bioavailable post-workout protein powder. It’s basically ready for your body to absorb without having to do much work. Now, can you always have real food after training? naturally! Protein powder is a supplement and real food can always be eaten in place of it. if I were I just started strength trainingHowever, taking protein supplements has no effect on your muscle strength. But people who have been training regularly for longer and cannot meet their protein needs through natural foods will really benefit from protein shakes, as they are one of the best proteins for gaining muscle. (4)
It is important that you do this use A quality protein powder without artificial ingredients, chemicals, fillers, etc. because, remember, your liver has to get rid of all those chemicals. But keep in mind that the higher the quality of the protein, the more you will have to pay. Instead of being content with the protein powder you’ve found on sale, look for real foods instead.
Do you follow a vegetarian diet?
High-quality plant-based protein powders containing rice, pea and/or soy protein.
if You exercise before a meal, all that meal! You don’t have to eat a protein shake if it’s lunchtime and you’re planning to eat something for lunch. Take the time to think about the timing of your exercise. If it is between meals, A protein shake might be a good idea.
3. Does more protein mean more muscle or more fat burner – or both?
Let’s get rid of the mentality that “more protein” is better! Let’s go back to Section About determining how much protein you should generally eat in a day and then separate it into meals and snacks. Keep 20 grams of protein after your workout and then eat the rest with your other meals. Not too complicated, is it? Protein plays a role in both burning fat and building muscle.
Protein is vital for muscle growth. But more isn’t always better. Make sure you’re eating high-quality protein and combining foods wisely if you’re a vegetarian.