If you want to train successfully, you should pay attention to your diet. But do your muscles really grow faster when you consume protein after exercise? We clarify.
What is protein anyway?
Proteins consist of amino acids. There are 20 different amino acids. The body itself cannot make some. These amino acids are the so-called essential amino acids. Non-essential amino acids are, therefore, amino acids, which the body, in turn, can producthemselveslf. Proteins or proteins, which are absorbed through food, are then broken down into amino acids in the intestine. The amino acids are then absorbed into the bloodstream and distributed into the organs. There, the proteins are used for the construction and repair of all tissues. Proteins can practically only be stored in the muscle. If not enough proteins are absorbed through the diet, many bodily functions suffer from it. For example, the immune system is weakened because the immune bodies also consist of protein. Proteins are also used to build up enzymes, hormones, muscles, connective tissue, skin, hair and nails.
When and how much protein should be taken?
People who exercise regularly usually need about 1.-1.6 g of protein per kg of body weight per day. People who do not exercise regularly need about 0.8-1.0 g of protein per kg of body weight per day.
This daily amount of protein can be absorbed via the normal diet or with protein powders (you can read below which protein powders are suitable). Protein powders offer the advantage that they contain very little fat and contain less undesirable substances such as cholesterol or purine. These substances are often found in animal proteins.
The daily amount of protein should be divided into 5-6 servings. It is therefore recommended to limit the portion size to 20-25 g. But then eat a corresponding amount of meals or protein shakes to cover the daily requirements. A serving of protein is ideal every 3-4 hours.
Do I also need to take protein after training?
After the workout, about 20 grams of protein should be taken immediately. Through intensive strength training, the stimulus for muscle building is set. However, this structure only occurs in the case of a positive protein balance. So you can make sure of this with the protein after the workout. Immediately after strength training, the muscle is most strongly blooded. Within the first 30 minutes, therefore, the absorption capacity for proteins is greatly increased. If the protein is taken after the workout, the muscle’s increased absorption capacity can be optimally supported.
Which protein after training is ideal?
The protein should be able to be absorbed as quickly as possible after the workout. A protein source is recommended, which can be detected in the blood after only 15- 30 minutes. Thus, the muscles are supplied very quickly with the necessary amino acids. A “full-fledged” protein also contains all the essential amino acids and a high amount of the amino acid L-leucine. As a protein after the workout, a protein shake made of whey protein is recommended.
Whey protein (also called whey protein) is, as the name suggests, obtained from the whey produced during cheese production. The whey is then filtered to reduce the lactose content and then spray-dried. Whey protein has a perfect amino acid profile and contains many essential amino acids (including a lot of L-leucine). Besides, the whey protein is digested very quickly and is quickly available to the muscle.