After workout consuming enough amount of carbs and protein essential because it will help in stimulating muscle protein synthesis, improve recovery and enhance performance. Consuming an adequate amount of protein after a workout helpful for repair and rebuild proteins. It also gives you the building blocks required to build new muscle tissue.
Let’s know about some important facts related to work out and protein :
- How much protein you need depends on your workout session. For a general walk or a workout less than 30 minutes, you don’t need it. But if you are doing intense and hard work out for more than an hour, you may benefit from a protein supplement after working out.
- After work out protein consumption would vary accordingly different ages and experience levels (younger, a trained person, older men, and women). But if you’re an experienced lifter, you might want to consider upping your protein intake after full-body routines.
- You have a 15–45-minute window to refeed your muscles after your workout session because during exercise your glycogen stores you have been using are all gone, and you need to rebuild your poor cells. “The primary goal post-workout should be to provide your body with an immediate fuel source to prevent it from breaking down muscle tissue for energy.”
- Amount of protein is important but the quality of protein is more important as compare to the amount of protein and because the quality of protein will decide the ability of your body to use the greatest percentage of the protein you ingest.
- When it comes to how much protein you need after a workout then your gym trainers and dietitians suggest that you should aim for 1.2 to 1.7g of protein per kilogram of body weight every day.
- You should divide your protein intake according to your weight into four separate meals that you should eat roughly four hours apart. This way you will get upwards of protein at every meal, which fuels your muscles with leucine.
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Reported by Dr. Himani