If you're wondering when to drink protein, before or after your workout to maximize your benefits, you've come to the right place for this article! We are just going to carefully and comprehensively consider this issue.
Different people have different opinions on this matter, and each group has its own explanation.
Protein is an organic compound of dozens of amino acids, whose combinations form protein molecules. From the English language, the word "protein" is translated - "protein".
The component is found in many natural products - in meat, fish, legumes, eggs, milk, etc., however, actively involved athletes often do not get enough of their diet. Therefore, they are forced to take additional measures - to drink various protein-based cocktails.
Why do athletes need protein?
- It participates in the process of muscle fiber repair and growth. During training, the muscles are injured: they stretch, stretch. Immediately upon completion of the lesson, the body begins to restore microtrauma, building new cells, and with a good margin. This is how muscles grow. Protein, just, is a building material, in the absence of which the process slows down or even slows down.
- Taking protein shakes improves the strength of the athlete. This is logical, because when muscles grow, tendons and ligaments become stronger, and neuromuscular connection improves. As a result, the athlete inevitably gets stronger;
- Regular protein intake helps to maintain the formed muscle relief. Unfortunately, muscles tend to "deflate" if you quit training or do not follow the diet;
- Protein helps burn fat - it is nutritious, so a person consumes fewer carbohydrates. This reduces the calorie content of the daily diet, while the energy consumption remains the same. As a result, subcutaneous fat is lost.
When is the best time to drink?
Now let's try to figure out when to take protein - before or after training, find out what time is considered the most optimal?
According to numerous studies, there is no well-defined time, which would be considered the best. You can drink protein before or after your workout and between meals. The only interval in which protein intake is unacceptable is directly during strength training.
So, athletes who are actively exercising for the purpose of muscle gain are recommended to drink protein throughout the day:
- In the morning, immediately upon waking up, before jogging - it will help to recharge with energy, slow down the processes of muscle destruction that began at night.
- Don't worry about how to take protein - before or after your workout, just make two servings! Before exercising, the extra protein will support the muscles during exercise. Remember to also take in carbohydrates;
- If you drink protein immediately after strength training, you will effectively close the protein window, start the process of muscle regeneration, slow down catabolism, and, conversely, stimulate growth.
- You can also drink a small portion before bedtime - so at night the muscles will not break down and slower, which means they will better absorb the building material;
- On rest and recovery days, when you are not working out, you can drink protein before meals, or better, use it as a healthy snack.
So if you're trying to figure out when to drink protein, before or after a workout for mass, the bulk of the shake should be consumed after.
Many girls are interested in when to eat protein, before or after a workout, if they work out with the aim of losing weight and easily pumping up forms. In this case, they need to carefully monitor the daily calorie intake and not go beyond it. They can drink protein shakes before and after class, but it is advisable, in this case, to divide one serving of the drink into two parts.
Protein before workout: pros and cons
So, we figured out when it is better to drink protein - before or after training, and came to the conclusion that both gaps have a place to be. Now, let's consider specifically what will happen when they drink it before class:
- If you drink a cocktail one hour before training, the anabolic response of the muscles increases;
- They receive timely and adequate nutrition;
- The transport of amino acids is improved;
- Calories are spent more actively;
However, if you drink it strictly before training, your muscles will not grow as quickly as if you drink it afterwards. Also, excess protein can lead to disruptions in the digestive tract, kidney and liver disease, and depletion ... of your wallet. The product is quite expensive, so if you are going to drink it a lot and often, be prepared to spend a lot.
This is why many athletes prefer to drink protein after exercise - it is more beneficial for muscle growth, which is often the main goal.
Protein after exercise: pros and cons
So, figuring out when to consume protein, before or after training, we come to the most common opinion - protein is healthier after strength training:
- The protein window closes;
- Muscles are more actively restored, respectively, they grow faster;
- Subcutaneous fat is burned;
- The athlete satisfies hunger and replenishes lost energy;
- The likelihood of severe soreness in the muscles decreases the next day;
- All consumed protein is fully spent on building muscles.
There are no contraindications as such. Conversely, if you do drink protein before class, never give it up after. It is better to abstain before training, and then be sure to take it.
How to use?
Now let's look at how to drink protein before or after training for muscles, learn the basic rules:
- The powder composition is dissolved in boiled water or fruit juice, liquid composition is drunk ready-made;
- To calculate your individual daily dose, use the following formula: 2.5 g protein * per kg body weight. At the same time, do not forget to take into account the amount of incoming protein from food.
Example. With an athlete weighing 80 kg, his norm is 200 g of protein per day. His diet is structured in such a way that he consumes 100 g of protein with food. Accordingly, the remaining half of the norm can be divided into 3 servings of 35 g. One cocktail can be drunk before training, one after, and the third before bedtime.
For novice athletes, we do not recommend buying huge bags of protein formulas right away. The product may cause allergies, so buy a small jar first. Monitor your well-being carefully and change the brand if necessary. This way, you can find the optimal sports nutrition that will bring you maximum benefit.
