About the timing of drinking whey protein and the truth about drinking whey protein after heavy training
You may have heard that one of the basic principles for getting bigger and stronger is to drink whey protein within an hour of exercise to provide fuel for muscle growth. This is the so-called "Protein Timing"
The real principle behind it is (Strength training increases the delivery and absorption of amino acids to the muscles) Therefore, exercise The earlier you take in protein, the greater the stimulation of protein synthesis in your muscles. In theory, proper timing of protein intake will bring greater benefits in terms of muscle strength and weight.
But research doesn't actually prove it works or doesn't work. About half of the long-term studies say "timing protein intake" works, but half of the studies say it doesn't. Research shows these benefits are short-term and have many limitations.
Protein supplements improve body weight and muscle strength. Consuming protein after exercise does lead to greater muscle gains.
You need to understand the timing of protein intake. Here are three facts:
1. The "Magic Window" is longer than you think
Some experts say you should consume protein within 20 minutes of exercise, while others claim an hour. In fact, you can have it for much longer. Research shows that increases in muscle sensitivity to protein last for at least 24 hours. In fact, muscle protein synthesis may last 24 to 48 hours. The effect is higher immediately after exercise and decreases over time, but this does not mean that the "magic window" closes after an hour.
This means that in theory you should take protein immediately after training, but as time goes by, muscle protein synthesis will not drop significantly, so you don’t have to rush to take protein whey. Why? Look down.
2. Proper protein intake is more important
For the average athlete trying to stay healthy and lose weight, the timing of protein intake won't make much of a difference if you don't meet other nutritional needs. It’s not that “timing” is not important, it’s just that “timing” is not the most important factor in building muscle and losing weight. In addition to continuing to train, you need to consume adequate amounts of protein throughout the day.
Protein may be most effective when taken in portions. When men gain muscle and weight, compared with taking in more frequently (8 times a day, 10 grams each time) or less frequently (2 times a day, 40 grams each time), "every three hours a day" The method of "taking it once, four times in total" is more effective.
Researchers note that moderate amounts may be more effective in stimulating muscle protein synthesis. Except for musclesOn top of the benefits, protein is significantly more satiating, so this will also help with "fat loss." The good news is that most of us eat three or four meals a day, just make sure your diet is balanced and contains enough protein.
3. Eating before exercise is also effective.
Depending on the size of your meal, the levels of amino acids, glucose and insulin in the blood peak 1 to 3 hours after eating, and the muscle absorption state is most receptive to protein. After that, after 3 to 6 hours, these blood levels will drop back to baseline, which is a large window. So, if convenient, you can consume a protein-rich meal 1 or 2 hours before training to reap the above benefits.
If your schedule doesn't allow for a pre-workout meal or you're avoiding eating because you're afraid of hurting your stomach, that's no big deal, just make sure you eat something post-workout. In the endocrinology and metabolism literature, it was found that taking 20 grams of whey protein before exercise was as effective as taking it 1 hour after exercise.
Finally, we bring you a hot-sellingNotland 100% Whey Protein Powder, with scientific nutritional ratio and ultra-high protein content, you don’t have to worry about consuming too many carbohydrates. It is your good partner for losing fat and gaining muscle.
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Nortlander< /p>
Notland is a top European sports nutrition and dietary supplement manufacturer. The company was founded in 1993 and is headquartered in the Czech Republic. . In 2016, Notland products were sold in more than 40 countries and regions, and are continuing to expand rapidly. Notland has the world's most complex and modern top-level production lines, with more than 2,000 square meters of production technology and more than 7,000 square meters of ultra-large storage base. The excellent product quality of Notland has not only been widely praised by professional athletes in many countries, but also recognized by the Czech and Slovak Olympic Committees, the Czech Anti-Doping Association and thousands of consumers.
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