Muscle Recovery and Protein
When you exercise your muscles, they develop microtears. This is especially true during strength training. After a workout, it is important to consume the amino acids (building blocks) of your muscles to repair and rebuild those damaged fibers. Consistently nourishing your muscles with enough protein over time promotes muscular hypertrophy. This allows you to build stronger muscles with greater endurance.
The “anabolic period” is generally considered to be 30-60 minutes after a workout. The theory goes that muscle tissue is more sensitive to proteins and will absorb and use more protein after exercising than later in the afternoon. The window could be wider than that.
Brad Schoenfeld is a professor at Lehman College, New York, who has studied the timing of protein intake in athletes. He notes that it may not be as important to prioritize protein intake within the anabolic period.
Schoenfeld is a certified strength and conditioning specialist. She says that if there is any benefit, it is small. As long as you meet your daily protein requirements, you can grow muscle.
Twelve Before and after workout tips to boost results.The Timing Problem: What to Eat Before and After Exercise
To maximize your benefits and fuel your workouts, it’s essential to consume a mixture of healthy carbs and proteins. The relative amounts vary depending on when you eat them, and the macronutrients have different functions pre- and after-workout.
Simple: Do not put junk fuel into your tank. Fuel quality is important at both ends of an exercise session.
Before working out
Before exercising, you should consume high-quality carbohydrates to give your body the energy needed for aerobic exercise or strengthening exercises. Leslie Bonci is a registered dietitian at Active Eating Advice in Pittsburgh. She explains that healthy carbs, like fruit or whole-wheat bread with jam, will help maintain your blood glucose level during exercise. These carbs replace glycogen, or the glucose stored in your muscles and liver. This prevents you from having to break down power during training.
Bonci suggests that you should fuel up before a workout with carbohydrates and protein. The carbs provide energy for the training, while the protein helps you build strength and muscle mass. You can get the right amount of protein by eating Greek yogurt with berries or toast with nut butter.
It doesn’t really matter when you do it. Tara Collingwood is a certified sports dietitian and personal trainer in Orlando. She says that you should always have a small snack before working out.
A snack between fifteen minutes and two hours before exercise is beneficial. However, the closer the session gets, the less food you should eat, Collingwood advises.
Collingwood recommends a 100-200 calorie snack 30-60 minutes before your workout.
You can fuel your workout with a well-balanced meal that contains carbs and protein that are easy to digest, as well as a small amount of healthy fat.
After an exercise
After a workout, it is important to replenish carbohydrates and glycogen that you have depleted during your exercise. Consuming high-quality proteins is also essential to repair and rebuild muscle tissue and stimulate muscle protein synthesis. This is important for muscle recovery and adaptation after exercise.
Collingwood says that you should consume foods rich in antioxidants to protect your cells.
Bonci advises that you don’t have to eat much after your workout, but it is a mistake to skip meals. It would be best if you refueled while cooling down. That’s why you need a snack after exercise. Even if you are not hungry, a few bites or sips from a smoothie will help to start your recovery.
A complete lack of a snack after a workout can cause fatigue and interfere with your body’s recovery and repair processes. Bonci says that it can also reduce your performance when you next exercise.
If you have exercised hard and long, you will also need to Rehydrate to replenish the fluids lost through sweating. You can do this by drinking water or Electrolyte-rich Drinks. This will restore the equilibrium of essential minerals in your body, support muscle function and recovery, and maintain proper hydration.
How Much Protein Do I Need?
Protein is essential for your body’s basic nutrition. The recommended daily allowance is 0.36 grams of protein per pound. Those who are physically active, however, need more.
According to Schoenfeld’s research, for optimal muscle growth, physically active people should consume between 0.45 and 0.55 grams per kilogram of body mass four times per week. This means that a 180-pound male or female adult should consume 33 to 45 grams per day.
After a workout, it is recommended that you consume between 10 and 20 grams of protein. Bonci advises that you should adjust your carbohydrate-to-protein ratio depending on the type and intensity of the exercise.
If you’ve done a cardio-endurance workout, the optimal ratio is 3:1, with 30 to 60 grams of carbs and 10 to 20 grams of protein. Bonci says that if you’ve done an endurance workout (aerobic), the ideal ratio is 3:1. This means 30-60 grams of carbs and 10-20 grams of protein.
Stacy Cleveland is a registered dietitian with the Ohio State University Wexner Medical Center. She says that while it’s important to consume enough protein after exercising, you shouldn’t overdo things. You can only absorb 15-30 grams of protein per time.
Cleveland says that studies show there’s no benefit in consuming more than 30 grams of proteins at a time.
Excess protein consumption that the muscles cannot absorb immediately will be used in the body’s protein turnover process later and then stored as fat or energy.
Six exercises women should do every day. Types of Protein Supplements
Research shows that taking a protein-rich supplement can reduce the recovery time of muscles after a rigorous workout.
Protein powders are an easy, quick option, particularly if you are not hungry for a meal after working out. Add a few scoops of protein powder into a blender bottle. Then, add the liquid of your choice. Shake.
Bonci says that some people’s appetite can be diminished for several days after exercise, making the idea of eating unappealing. The beauty of protein powder is its low volume and ease of use.
There are many supplements available. Choose those that contain all nine essential amino acids. Protein is composed of 20 amino acids in total, of which our bodies produce 11. The nine remaining amino acids are obtained from food. They include histidine (also known as isoleucine), leucine (also known as leucine), lysine (also known as lysine), methionine (also called methionine), phenylalanine (also known as threonine), tryptophan, and valine.
Protein supplements are available in many different types.
- Whey protein. Whey protein, which is derived from cow’s dairy products, is complete and fast-absorbing. It is the most common form of protein powder on the market. Leucine is the most important amino acid for muscle protein synthesis. Whey protein isolate contains more of it.
- Casein Protein. A popular dairy protein, casein is derived from milk. It is more digestible than whey, so it’s a great choice to consume before bedtime.
- Soy protein. Soy protein is a plant-based protein option that is suitable both for vegetarians and those with lactose intolerant people.
- A popular choice for those who are allergic to soy or dairy, pea protein is a plant-based option. It is also a good source of carbohydrates, fiber, and minerals.
- Hemp protein. This plant-based protein is made from hemp seeds and contains fiber, essential fatty acids, iron, and other minerals.
- Mixed plant protein. You will often find plant-based hybrid protein blends along with other plant-based supplements. They usually contain a mixture of brown rice, hemp, and pea protein.
- Collagen protein. Collagen protein. Although collagen protein has been popularized for its ability to promote healthy hair, nails, skin, bones, and joints, it is not considered a “complete protein” because it does not contain all nine amino acids.
Other Post-Workout Protein Sources
Here are some high-protein foods that you can add to your diet if you prefer whole-food sources of protein or want to combine them with protein powders:
- Lean beef
- Chicken breasts
- Cottage cheese.
- Greek yogurt
Protein Post-Workout Ideas
Bonci advises that for muscle recovery and to replenish glycogen stores, it is best to prepare a meal consisting of 1/3 fruits, vegetables, and protein and 1/3 complex carbohydrates.
Here are some healthy ideas to nourish your body after a workout and build muscle.
- Grab a handful of nuts and dried fruits.
- Rice cake with almond butter.
- High-quality protein bars are a good choice.
- Chocolate milk is a serving.
You can prepare a more substantial meal if you are really hungry.
- Smoothie made with Greek yogurt, frozen Blueberries, and a teaspoon of almond butter.
- A veggie omelet with spinach, mushrooms, bell peppers, and feta cheese, served with whole-wheat bread.
- A turkey sandwich on whole wheat bread with tomato slices and Avocado slices.
- A bagel with peanut butter, banana slices, and whole grain.
- Whole-wheat Pita filled with vegetables and Hummus.
It’s better to spread out your protein consumption and not just focus on the post-workout intake.
In the last decade, studies have shown that eating multiple meals rich in protein throughout the day may be more beneficial than trying to cram a lot of protein right after working out.
Schoenfeld explains that you can get all the protein your body needs by eating enough protein every day.