Protein plays an important role in weight gain and muscle gain, so after every workout, people always want to drink additional protein so that the body absorbs and repairs damaged muscle fibers while increasing size of them. It’s about the mechanism, and about the time, not many people have the basic knowledge about when to drink protein is appropriate or the performance of other supplements.
Immediately after the exercise, people tend to load protein through eating and doing this as soon as possible, it turns out, this is inadvertently true. In 2017, the International Society of Sports Nutrition published an article about protein intake and bodybuilding based on in-depth studies. At the time of protein consumption, they concluded that there is no absolute standard, only relative standards that this depends on each individual.
However, if you are a regular drinker of supplemental protein for a period of 3-4 hours a day, you are loading excess amounts into your body and this is also the Journal of the International Society of Sports Nutrition. confirmed since 2013. In fact, the problem is not necessarily protein intake at all, but the problem lies in how much of a day’s total amount is needed and you need to make sure that you do not take in the amount of protein needed. in the day with just one meal.
According to Recommended Dietary Allowance (RDA), an adult needs to load protein by 0.8 grams/kg, while for adults during the weight gain process is 1.4 to 2 grams/kg. If you consider protein loading to be a polarity after leaving the gym, it is similar to doing this before you practice, only the sequence is worth considering. Therefore, you must know how to break down the total amount of protein needed by the time frame and combine it with natural food – not completely replace the natural protein intake by loading protein from food. power.
Accordingly, Dr. Kelly Pritchett – spokesperson for the Academy of Nutrition and Dietatics – said: “Practice shows that digestion after exercise takes place better.” There are a few complementary foods to drink right after training and creatine is one of them. Dr. Pritchett also added that she will choose carbohydrates to drink after exercise because it provides enough energy for muscles.
If you can’t get protein, use casein – which is also a protein but slowly absorbed, suitable for bedtime use. In a nutshell, you should not drink regular protein with dense density during the day, be aware of your body and replace it with natural foods.