How much protein you should take after training
How much protein to take in after training to make it enough to build muscle mass?
To optimize muscle growth, we have a new perspective on the issue of protein intake after training. It is based on one of the latest studies in the field of fitness. Surely each of us knows that a training meal is extremely important and especially the amount of protein contained in it. Few people can estimate the optimal dose of these nutrients, so they often choose a simpler and safer way to mix very high amounts of protein powder into shakers so that we don't happen to grow a gram less muscle. You can find out more about why and how much protein to take in one of my articles: Why and how much protein to take.
Protein dosing after training for differently muscular athletes
Fortunately, we have scientific studies here that shed new light on this topic. This was specifically published in the online journal Physiology Reports and sought to determine the effect on muscle growth of two different amounts of protein (20 and 40 g of whey protein) consumed after training. In addition, individuals who had different muscle volumes were included in the study, which could be a significant aspect of the study.
The participants in the study were divided into the following 4 groups:
Low percentage of muscle mass, consumption of 20 g of whey protein
Low percentage of muscle mass, consumption of 40 g of whey protein
High percentage of muscle mass, consumption of 20 g of whey protein
High percentage of muscle mass, consumption of 40 g of whey protein
Protein whey drink was consumed after a comprehensive training on the whole body twice a week for 6 months.
The results showed that in the group consuming 40 g of whey protein, there was a 20% increase in muscle protein synthesis after training, compared to the group consuming 20 g of protein. The percentage of muscle mass of the participants played almost no role in this case.
40 g of whey protein will build muscle mass
Although this study was small and the first of its kind, it made it clear to us, at least in part, that consuming at least 40 g of protein after training can lead to effective muscle building, whether you are a beginner or an advanced exerciser. The authors believe that you will achieve these results mainly through comprehensive training for the whole body, as it involves the most extensive damage to muscle fibers throughout the body. Of course, it can only be speculated about, because the research included only the mentioned complex training and not training focused on individual muscle parts.
Women and protein intake
In the end, it doesn't matter how much muscle mass you have, while consuming 40 g of whey protein after training will ensure the building of muscle mass. Therefore, it is very likely that even women who have a low percentage of muscle mass will achieve the same effect in protein synthesis by consuming 40 g of protein drink as individuals with a higher percentage of muscle mass.
Which whey protein is the best?
The highest quality whey protein is obtained by CFM microfiltration (Cross Flow Microfiltered). The process is at low temperature, low pressure and normal pH, which preserves the high biological quality of proteins and peptides. CFM protein does not come into contact with chemicals and therefore remains undamaged in its original state, resulting in certain advantages over protein produced by ion exchange or ultrafiltration, such as higher calcium and less sodium, lower lactose and fat, and much more.
Advantages of CFM Whey Isolate:
excellent digestibility and usability (biological value)
fast absorption
high content of branched chain amino acids BCAA
high protein content 85 - 95%
minimal or no content of lactose, fat, carbohydrates
good solubility and excellent taste
preserved lactoferrin content (antiviral, antimicrobial, anticancer and immune effects
without the use of chemicals
support for the production of anabolic growth factor IGF-1
Disadvantages:
relatively higher price compared to other lower quality proteins
Consumption of other meals after training
A very important protein intake is not only immediately after training in the form of whey isolate or BCAA, but also in the form of quality food, which will ensure further sufficient protein intake. So try to hide the next dose of protein drink and consider a combination of these seven meals that will definitely help you meet your additional protein intake later after training:
3/4 cups of ordinary Greek yogurt + 1 scoop of whey protein + 1/2 cup of blueberries = 43 g of protein
170 g salmon fillet + 1 cup quinoy + 1 cup broccoli = 45 g protein
120 g tuna + 1/2 cups beans + 2 cups baby spinach + 1 cup cherry tomatoes = 43 g protein
1 cup cottage cheese + 4 tablespoons hemp seeds + 1 cup sliced pineapple = 42 g protein
170 g chicken breast + 1 cup brown rice + 2 cups baby kale = 42 g protein
170 g sirloin + 1 medium sweet potato + 2 tablespoons pesto = 40 g protein
1 cup low-fat milk + 1/2 cup low-fat white yogurt + 1 scoop of whey protein + 1 tablespoon almond butter + 1 frozen banana = 44 g protein
Žiadne komentáre:
Zverejnenie komentára