Everyone has the mindset where our company believe that the more protein the better right? But in this case, is more actually better after a workout? We have actually all existed when you've just ended up an exercise and the first thing you understand you're expected to consume is protein and lots of it! We wish to maximize our protein synthesis and develop our lean muscle so we believe that consuming protein in big quantities will benefit us.
I mean, protein helps build muscle and eventually that's what were going for isn't it? I understand I've gone house from the fitness center and had ample protein to fill 2 grown men because I believed that it would offer me the muscles I was yearning for nevertheless, new research reveals that excessive protein could in fact be bad for you.
There's a study called "Myofibrillar muscle protein synthesis rates subsequent to a meal in response to increasing doses of whey protein at rest and after resistance workout" which states that 40 grams of protein after a workout is really not beneficial whereas 20 grams seems to be the best quantity. This study checked boys after a weight training workout with both 20 grams of protein and 40 grams. 40 grams of protein resulted in a stimulation of amino acid oxidation and ureagenesis which, simply put, didn't include any extra advantages however, the 20 gram protein consumption did.
Let's support for a minute and discuss what protein truly is. Proteins are big molecules comprised of smaller sized molecules called amino acids. There are 20 different types of these acids used to make protein.
Your body does a breakdown of these amino's and sends them where your body is in requirement of them the a lot of when you consume protein. Protein's main task is to develop, repair and preserve body tissues. Eating too much protein can have a significant impact on your kidneys triggering a whole list of issues so gentlemen and girls, protein in small amounts is essential.
By not taking in too much protein, your body ultimately focuses on burning FAT for fuel instead of the excess protein you keep consuming believing your doing your body good when you're really impeding it.
So what's the verdict? Take in about 20 grams of protein in 5 meals throughout the day which should work completely to activate protein synthesis. Consuming protein after an intense lifting session may magnify your results and increase your recovery time, it does not make or break your lifting in the fitness center.
Focus on the entire, big photo of your nutrition and training approach that includes eating enough calories throughout the day along with the proper amount of protein. My suggestion is to consume a meal, either whole-food or in a liquid type, within an hour after your exercise and be sure it includes both fast digesting carbs and protein. Pleased lifting!
