Take a pre-workout snack in the form of a protein shake, plus some complex carbohydrates like oats or brown rice 45 minutes before you start training.
This can supply you with the energy to go harder in your workouts.
4) Taking your protein after training
Studies show that after training, your muscles are tired – They are crying out for amino acids. At this stage, they are more likely to absorb the protein that they drink afterward .
The benefits of a post-workout protein intake for muscle growth and recovery are well documented.
You give your muscles the fuel they need to recover after your workout by consuming protein.
]The University of Tampa did a study in 2013 – studied how effective brown rice protein vs whey protein was in helping recovery after exercises.
The study reported that there were no differences between the protein types .
Whey does contain lactose, though, so it will not be suitable for dairy intolerant people.
Hemp in this instance would be an ideal post-workout protein.
5) Taking protein powder before bedtime
One study completed in 2012 by the Maastricht University in the Netherlands reported that if you take protein supplements directly before bedtime, it gets digested or used up by your muscles while you are sleeping .
Your muscles were boosted overnight with muscle growth and recovery.
Drinking protein in the evening extends muscle protein synthesis (MPS), keeping the body at a positive protein balance.
In order to achieve optimal muscle gain for your body, you must have a positive protein balance
When your body is deficient in amino acids from eating poorly or putting a lot of stress on from for example your lifestyle and exercising, your body will have a negative muscle balance.
It’s the state of your body slowly losing muscle tissue.
But when you eat high protein foods and protein shakes, you bring your body back to a muscle balance that is positive.
Just simply drinking extra protein, though, won’t build muscles.
Only when you pair your protein consumption with resistance-training programs and adequate rest and nutritious foods, do you stimulate muscle maintenance and growth.
How much should the recommended protein be?
The Dietary Guidelines for Americans which is produced by the U.S. Department of Health and Human Services says that 10-34% of the average adult’s total daily intake should be protein.
So if you consume 2000 calories a day 200 to 700 calories should consist of protein. If you are a sedentary person, you don’t need to consume huge amounts of protein.
An active person, on the other hand, someone who is trying to build muscle, will need to consume between .7 to 1 grams of protein per pound of body weight.
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