The right way to supplement protein according to your training goals

How to properly supplement protein according to each training goal is something not everyone knows. Let’s find out with!

Every day, we add protein for many reasons such as building muscle, losing weight or simply improving general health. When it comes to essential nutrients, this one is always at the top of the list.

Protein is a source of energy, can help repair damaged tissue, is essential for growth, and plays a role in preventing infection and disease.

How many types of proteins are there?

Protein is found naturally in foods such as meat, fish, eggs, dairy products, grains, seeds and legumes. It is also available in dietary supplements, commonly known as protein powders.

Here are some of the most popular protein powders you can buy.

  • Whey protein: A milk-based protein. It contains all the essential amino acids and is quickly absorbed.
  • Casein protein: Like whey but absorbed slowly, that’s why people often take it before bed.
  • Soy Protein: A plant-based protein that contains all the essential amino acids.
  • Rice Protein: A plant-based protein with low essential amino acid content.
  • Hemp protein: A plant-based protein made from hemp seeds that is high in fiber and essential omega-3 and omega-6 fats. Hemp protein is low in the amino acid lysine.

Currently, nutrition companies launch a lot of powdered protein supplements. This is a useful way to increase your protein intake if you are the busy type. Because this form of protein is convenient and comes in a variety of flavors.

READ MORE:  List 4 things you must know about chives

protein powder

Protein powder is a useful way to increase protein intake if you are the busy type busy

When is the best time to take protein?

People often wonder when is the best time to take protein powder. This depends on your health and fitness goals.

You might want to consume it at a specific time of day? Besides, the right way to supplement protein depends on whether you want to lose weight, build muscle or maintain muscle. Here are the best times to take protein based on your specific goals.


Protein helps build muscle effectively

Instructions for drinking protein according to each training goal

Weight loss

Protein is one of the most important nutrients for fat loss. A high-protein diet can help increase your metabolism and reduce your appetite.

In particular, this substance helps curb your appetite by reducing the level of the hormone ghrelin – which causes appetite. This means that consuming protein as a snack between meals can leave you with fewer calories later in the day.

To reap the most weight loss benefits, you should aim to eat plenty of protein-rich foods throughout the day.

Build muscle

Protein plays a very important role in building muscle. To build muscle and strength, you need to consume more protein than muscle breaks down naturally during resistance training or weight lifting. The best time to consume protein for muscle growth has always been a controversial topic.

Fitness enthusiasts often recommend that you take a protein supplement between 15 and 60 minutes after exercising. This timeframe is known as the perfect anabolic time to get the most out of nutrients like protein.

READ MORE:  Chickpeas: a superfood rich in nutrients for a healthy body

However, recent research has shown that this moment can last much longer than previously thought. According to the International Society of Sports Nutrition, consuming protein two hours after a workout is thought to be ideal for building muscle mass.

And when you’re training in a fasted state, like before breakfast, you can greatly benefit from drinking protein right after your workout. Because after being “starved” all night long, your body will absorb the extra protein very well right after exercising.

protein supplement

Consuming protein two hours after a workout is thought to be ideal for building muscle mass

Maintain muscle

Preventing muscle loss is especially important as you age. Research shows that people lose about 3-8% of their muscle mass per decade after the age of 30. Sadly, muscle loss is associated with a higher risk of fractures and a shorter life expectancy.

Many studies recommend spreading protein intake throughout the day to help prevent muscle loss with age.

Increase exercise performance and recovery

For endurance training, athletes are often advised to combine protein with a carb source during and after exercise. This can help improve exercise performance, muscle recovery, and reduce post-workout soreness.

When you do any type of resistance training, you create a series of micro-injuries in your muscles. This is a good thing because as your wounds heal, your muscles grow and become stronger.

Protein helps repair damaged muscle tissue and build new lean tissue as part of your body’s adaptation process. Protein is an incredibly versatile nutrient. Getting enough of it can help you lose fat, build and preserve muscle, and improve exercise performance and body recovery.

READ MORE:  Top 5 protein drinks that gym goers can't ignore

What’s more, the right protein intake can make it even easier for you to reach your goals. And of course, with each body, different training regime and body will have different needs.

The above information is suitable for gymers, what about yogis? Is it good for yoga practitioners to drink protein? Please see more articles Is it good for yoga practitioners to drink protein?

Reference source

When Is the Best Time to Take Protein? Accessed date: 5/20/2020

We will be happy to hear your thoughts

Leave a reply

Increase Height Blog
Enable registration in settings - general