why do you need protein after exercise

Along with the typical clanking and banging of weights in the gym, youБll often hear another sound: shaking. The quest for more muscle leads guys to pound protein shakes post-workout and any other time throughout the day for fear of their muscles wasting away without it. Is all of that protein really necessary? ThereБs no question that protein is a much-needed nutrient in terms of building muscle and improving your numbers in the gym. Proteins are made of amino acids, small building blocks necessary for synthesizing muscle. Since protein is necessary for
in the gym, more must mean better right? Not according toб Nate Miyaki, nutrition specialist and author of the Intermittent Feast, БMore does not always mean better, despite what juiced-up bodybuilders would have you believe. For the average dude going about it naturally, there is only so much protein the body can use for tissue construction. Б That translates to just under 1g of protein per pound of bodyweight per day. Consume any more, and itБs likely just going to waste. In terms of timing, youБll often hear individuals reference the Бanabolic windowББa period of time after your workout that leads to the best recovery.


Usually this time frame ranges between 45 minutes to an hour post-workout. According to Miyaki, what you eat post-workout is important, but not for the reasons most people think. БThe 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. Б As a result, Miyaki advises lifters to include some fast-digesting carbs along with protein after a lift. The carbs will help spare your bodyБs own energy source, and the protein will help and encourage. DonБt be extremely worried if you canБt get food in immediately after exercise. Although the anabolic window is important, Бbuilding muscle is not just about what you do immediately post-workout, it is about what you do with your overall diet,Б Miyaki cautions. Although consuming protein after a hard lifting session may amplify your results and, it certainly doesnБt make or break your success. Focus on your entire nutrition and training approach, including consuming enough calories and protein during the entire day.


To make the most of your training, consume a meal, either whole food or liquid form, within an hour after your workout containing both and protein. This will prevent your body from using its own muscle tissue for energy and help encourage muscle synthesis. Translation: better results and for your next lifting session. Is it bad to exercise on an empty stomach, especially in the morning? It depends on the type of exercise. A brisk walk or light jog on an empty is fine; just drink a glass of water before heading out the door. For more intense exercise, eat some easy-to-digest carbs (a packet of instant grits, a slice of toast, half a plain bagel, a banana, or a cup of fruit cocktail washed down with a glass of water) to help provide fuel. Do you need to eat protein after exercising? It's a good idea, because it helps your muscles recover and grow. Your muscles donвt care if the protein comes from a hard-boiled egg, glass of milk, or whey. Whatever you choose, more isnвt better. You need only 10-20 grams of protein for your muscles. With so many sports drinks, bars, and more to choose from, how do you make the best choices?


A good sports drink has 14-15 grams of carbohydrate in 8 ounces. It should also have about 110 milligrams of sodium and 30 milligrams of in the same volume. If you're exercising to lose, stick to water or a "lighter" version of sports drinks with fewer carbs and calories. Look for energy bars that have about 5 grams of protein, with some carbohydrate and very little fat. Remember that "energy" means calories, so watch out for high-calorie bars. They are helpful for athletes on the go, so if you can't eat before a long tennis match, an energy bar can help. Choose protein powders made from or milk proteins. Use them within 30 minutes after exercising to provide needed amino acids to muscles. What are gels, and what role do they play? Gels are good if you're an endurance athlete. Otherwise, you don't need them. Gels are concentrated forms of carbs. They can help long-distance cyclists and runners get some quick fuel during exercise. Since they are so concentrated, you should wash them down with water to prevent stomach upset.

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