There are many companies and their products on the sports nutrition market. And consumers are increasingly interested in the question of when to drink protein before or after training to achieve maximum effect? As a rule, high-quality protein powders contain all the necessary nutrients to help muscles recover after training. Due to the use of high-quality protein, an increase in daily protein intake is achieved. Other mixtures lack a level of quality, taste, and vitamins.
Everyone strives to be healthy and look beautiful. Unfortunately, it is not always possible to follow the principles of diet and proper nutrition. The reasons for this are anxiety, irregular meals occurring on the run and off-schedule, exhausting workouts. In these cases, protein powder can be a real salvation, since it can increase protein intake to the desired level. However, how to choose a protein for gaining muscle mass?
Before considering the issue of supplements, let's talk about the features and factors of muscle growth.
Stretching during stress
It happens that under the influence of weight, the muscle is greatly stretched and displaced relative to its usual natural position. The resistance of the contracted muscle to lengthen to the maximum position is due to the peculiar protection of the body against unnatural external intervention. Maximum resistance in all cases causes serious cellular damage. This is what happens during the negative phase of repetition of the exercise and the confrontation of the weight muscles that injure the fibers.
However, moderate exercise forces the body to recover quickly and increase in muscle mass. A knowledge of the answer to the question of when to drink protein before or after training, and its application in practice can improve the final results. Tensile stress is a powerful signal for muscle growth and athletes use this potential.
When a muscle experiences difficulty contracting due to the force exerted by a very heavy weight, it strengthens. For a convincing effect, more weight is needed in every workout.
Voltage state duration
Weight used during exercise is not the only factor affecting muscle growth. The time during which the muscles remain energized also plays a decisive role for their growth. If a dumbbell or barbell weight that is too light is used in training, it will take longer to pull and the force of contraction will not be enough for muscle growth. The optimal solution between the absolute stress and the time spent by the muscles under it is calculated individually depending on the physical data of the person and on the level of his athletic training.
Muscles burn
The intake of lactic acid into the muscles means that they have reached a state where they cannot cope with the load given to them. Muscle burning is another consequence of unplanned progress and an illiterate workout, different from muscle damage caused by tensile and contracting tension, the time they are under tension. If you tolerate this burning sensation and continue to train longer, the muscles may be on the edge of the metabolic gap. In this case, in order to avoid such unpleasant moments, it is extremely important to understand what protein to drink before training.
Muscle pump
When an athlete does repetition of exercises, blood flows to his muscles, it delivers various nutrients to areas of the body. This blood flow is called muscle pump. It “deforms” muscles in a certain way. Why? The more intense the muscle pump, the more muscle fibers are compressed. Since training with a muscle pump does not injure the body, you can resort to it regularly as a method of restoring strength.
Protein norm
Food is key to muscle growth. Protein foods are especially important for building muscle. After taking such products, the body breaks down the protein into amino acids, which are the building blocks of muscles. Therefore, the question of when to drink protein before or after training is naturally arising from this judgment, because protein is a protein. Experienced athletes advise in 30 minutes. before class, drink the “fast” protein with BCAA (amino acids).
The required amount of protein in the daily menu is determined by many factors, including the age of the athlete and the goals of building muscle. Elderly people who are fond of weight training and who are counting on maximum muscle growth, athletes should consume from 1.5 to 2.5 grams of protein per 1 kg of their body weight. For example: a person weighing 80 kg should include from 120 to 200 g of protein in a daily diet.
Proper nutrition
Contrary to popular belief, carbohydrates and calories from fat are also important for gaining muscle mass. After all, in order to increase muscle volume, you need to have an excess of calories. This means that the process needs proteins and a lot of healthy carbohydrates, vegetables, and even some fats found in nuts, avocados, and olive oil.
Carbohydrates play a key role in building muscle. These organic substances have earned a poor reputation for turning slender people into thick ones. However, the proper use of carbohydrates can lead to good sports achievements. The question of which proteins for weight gain you need to use in this aspect is not acute, because foods containing carbohydrates and protein are an ideal food option after a workout. Thus, the body replenishes glycogen reserves.
Hormones
Some hormones play a key role in building muscle. These include testosterone. Deviations of hormones and growth factors can also affect the processes of muscle building or maintaining muscle mass.
Recently, studies have appeared that reflect statistics reflecting a general decrease in testosterone levels in men in the United States of America and around the world. This trend is widespread, and it is not only caused by the deterioration of health, aging and increasing obesity in many people. This may be caused by environmental factors.
In any case, low testosterone levels can affect many areas of your health, including your ability to build muscle. In addition to traditional hormone replacement therapy, there are many natural ways to increase testosterone levels. It is also achieved with protein supplements. For a man to gain muscle mass, protein is, of course, necessary, but in fact its effect is much wider.
Age
Each person with increasing age is faced with a loss of muscle mass. The scientific term for this phenomenon is sarcopenia. Men during their life on average lose about 30% of their muscle mass. Usually it starts at 30 and progresses steadily with age. But do not despair. You can always restore and maintain muscle mass, even in old age, with patience, training and protein. The instructions for the supplement will help you take it correctly. Thanks to diet, exercise and bringing hormones to normal levels, men can become stronger and larger.
Workout over
After training, an important point is the restoration of the energy of the body, while it is imperative to consume protein and carbohydrates. What protein to drink after training? Protein powder is an excellent tool for building muscle during training and after, if carbohydrates also appear in its composition. This is the so-called gainer - a type of nutrition aimed at restoring and regenerating muscles.
It is always important to remember that, as with taking any supplements, it is better to consult a doctor to make sure that the adverse effects of drug interactions with the body are eliminated, and the use of the selected protein will not negatively affect your health. To date, most muscle building supplements are generally safe.
Should women take protein?
About people drinking protein shakes, there was a stereotypical idea. It is often said that they are "large and bulky." Many women avoid protein shakes because they don’t want to build visible muscles, they want to avoid extra calories and don’t feel that they need extra protein in their diet. It is true that the protein needs of women are lower than that of men, but its entry into the female body provides several advantages.
Protein shakes can help women lose weight, maintain muscle mass, and improve the appearance of the body. In this case, the question arises, when to drink protein: before or after training girls for weight loss?
Many women want to be toned, but are afraid to look too large. However, the fears are in vain, because in fact, for most women, “swelling” is extremely difficult, because it requires tremendous returns in strength training. In addition, estrogen in the body of girls does not allow to build up significant muscle mass.
Nevertheless, women experience great joy in being able to gain and maintain muscle mass, especially when they age and become more susceptible to conditions such as osteoporosis and sarcopenia. To gain muscle mass, women need an excess of calories in the dietary protein, and the amino acids in it are what builds and repairs the muscle tissue of the body.
If it is not possible to obtain protein directly from products (they are usually expensive), then protein shakes are a reliable assistant to achieve the desired result.
Kind of protein
Not every person who wants to improve their health can confidently answer the question of how to choose protein for gaining muscle mass? This is due to the wide variety of types of protein shakes that are produced annually and replenish the shelves of sports nutrition stores. Of the main distinguish:
- Whey Protein. It is one of the most important protein supplements for increasing muscle mass. The serum is quickly digested and after consumption rapidly reaches the muscles. This type of protein contains small peptides that help stimulate blood flow to the muscles. Serum also plays the role of an antioxidant. Among brands, the best representative of this type will be Optimum nutrition 100 whey Gold standard.
- Casein is a milk-based protein. As with whey, it can increase muscle protein production after exercise. It also has a good nutritional balance of amino acids. Since casein is digested slowly, it is the perfect complement to dinner, and also prevents catabolism during sleep.
- Creatine protein consists of three amino acids, which together form one of the most beloved and incredibly popular protein supplements. Creatine contains arginine, methionine and glycine. Many studies show that creatine supplements help people gain 3 to 10 kg.
- A protein with branched chain amino acids (BCAAS) or isoleucines, leucines and valines is also useful for strengthening the body. Labeled amino acids are essential for building collagen and repairing muscle tissue. Leucine is a particularly important component, as it helps stimulate the production of muscle mass. All three of the above amino acids work effectively in tandem, providing additional energy, stimulating muscle growth and, of course, restoring muscle tissue. Branched chain amino acids also lower cortisol (a hormone that inhibits testosterone and stimulates muscle breakdown).
- Beta-Alanine sports supplement is also extremely healthy. It contains one of the most important amino acids, which in combination with histidine forms carnosine. A large percentage of carnosine entering the body guarantees high levels of endurance. Carnosine increases the ability of muscle fibers to grow and slows the onset of fatigue.
Pros of Protein Powder
To comply with the rules for the intake of protein prescribed in the instructions for use, you need to approach with all responsibility. Protein powders have many advantages, especially for athletes or those who want to supplement their diet. If the menu lacks protein and there is no appetite for eating chicken breast for lunch, then you can buy protein and take it as part of a cocktail, smoothie. Or just as a food supplement.
Protein, as a nutrient, saturates the stomach, which can help avoid overeating. In turn, this will preserve muscle and increase metabolism. Also, most proteins contain whey, soy, casein, high-quality proteins containing all nine essential amino acids that the body cannot produce on its own.
Cons of Protein Powder
Eating too much protein can lead to health problems and cause nausea, cramps, fatigue, headaches, and bloating. The limit of protein intake when converted to calories should not exceed 35% of daily calories. Some experts believe that abuse of it can lead to intense stress on the kidneys, which is absolutely undesirable for those who have problems with the work of these organs. Active withdrawal of calcium from the body can also occur, leading to bone loss. Dehydration is also a risk for those consuming a large percentage of protein.
The most difficult and incomprehensible question, when to drink protein before or after training, can push away the athlete in the intention to build muscle.
Many types of proteins contain oils, sugars, probiotics, and amino acids. Sugar and oil in their composition can mean the ingestion of a larger proportion of calories, which can lead to weight gain. However, the opposite may be written on the protein label. All answers of interest to the consumer regarding the desired single serving of protein, time of use, contraindications are often prescribed by the manufacturer. This prevents the occurrence of common unwanted side effects.
Some protein powders may contain unregistered ingredients, such as stimulants or even steroids. Often consumers are not very picky about this and begin to experiment, thereby undermining their health.
How to get the most out of protein powder
A nutritionist can help determine if protein powder is needed in a diet or if the amount of nutrients you get from your food is enough. A doctor may detect kidney and calcium problems in the body caused by protein intake.
If you consume protein in your diet, do not forget to drink plenty of fluids to prevent dehydration. It is necessary to carefully read the labels on the packages and make a choice based on the goals pursued. You should give preference to quality products and well-established companies in the field of sports nutrition, for example, Optimum nutrition 100 whey Gold standard.