Do You Need Protein After Your Workout?
With only bodybuilders using sports supplements, more and more people are using it as a regular part of their health and fitness regimen, and the industry is booming around the world. Protein shakes, pills, powders, and bars are sold to regular users as a staple of fitness.
You put effort into your training, and you always want to perform better and reach your goals. Chances are you have given more thought to your pre-workout meal than your post-workout meal. However, getting proper nutrition after exercise is just as important as the previous diet.
Eating After a Workout Is Important
To understand how the right food can help you after exercise, it is important to understand how the body is affected by physical exercise. When you exercise, muscle glycogen stores are not enough to replenish energy. It leads to partial consumption of glycogen in the muscles. Specific proteins in muscles are also broken down and destroyed.
After training, your body will rebuild glycogen storage and try to repair and re-grow those muscle proteins. Eating proper nutrients immediately after exercising can help your body move faster. It is essential to eat carbohydrates and protein after training.Doing this helps your body:
- Restore glycogen stores.
- Decrease muscle protein breakdown.
- Enhance recovery.
- Increase muscle protein synthesis (growth).
As mentioned above, exercise causes the breakdown of muscle proteins. How quickly it occurs depends on the level of sport and training, but even well-trained athletes experience the breakdown of muscle proteins. After exercise, adequate-protein intake can provide your body with the amino acids it needs to repair and rebuild these proteins. It also provides the building blocks needed to build new muscle tissue.
It is recommended to consume 0.14-0.23 grams of protein (0.3-0.5 g/kg) per pound of bodyweight immediately after training. Studies have shown that the intake of 20-40 grams of protein can restore body health after exercise.
When to take Post-Workout Meal
After training, your body's ability to rebuild glycogen and protein is improved. Therefore, it is advisable to consume carbohydrates and proteins as soon as possible after exercise.
Although the timing does not need to be exact, many experts recommend eating within 45 minutes of exercising. A two-hour delay in post-exercise consumption is believed to have the potential to reduce glycogen synthesis by up to 50%. However, if you eat before exercise, the benefits of eating can still be applied after training.
Exercise, especially strenuous workouts, can cause microscopic damage to muscle cells composed of protein. Therefore, the protein you eat provides the basis for building your muscles. These basic components or amino acids help repair damaged muscle proteins and form new proteins. The ultimate goal is to build bigger, stronger, and better muscles. That is why protein is so essential after exercise. If you aim to improve your protein intake, a shake is an easy way to get, as a simple snack, post-workout treat, or alongside your breakfast or another meal. For the best post-workout protein, always look for Nutracore Supplements. For more information, visit website.