During intense and prolonged exercise acids, which are a part of our muscles’ makeup, are utilised to provide the energy necessary for the effort we’re currently generating. If the use of these acids is minimal concerning the quantity, it has a substantial influence on our muscles’ function. After exercising, our organism goes to the function of a muscle. After exercising, our organism automatically goes to a muscle protein rebuilding phase (known as anabolism’) the efficacy of which largely depends upon the availability of amino acids and different hormonal signals, including insulin. Your protein intake after exercising will boost muscle reconstruction.
Which would be the proteins? There exist amino acids, which are the precursors to proteins: two unique sources, and grains that come from several sources and are made of amino acids. The concept is to combine both resources as sensibly as possible. It’s important that you favour using proteins that have high biological value, such as animal protein (especially fish, eggs, milk and dairy products), whose nutritional value is usually greater than that of plant protein, since they have a better balance of essential amino acids, with a greater concentration of leucine, and are easier to digest.
Proteins are not digested at precisely the same rate. Ideally must comprise proteins that are both slower-digested and fast-digested. The former are digested and absorbed, and instantly supply amino acids to the organism for about another 3 hours. The latter are digested and absorbed and start providing amino acids for two hours and another six hours. Slow protein boosts muscle anabolism and continues the work started by the quicker kind.
Milk naturally comprises a mixture of protein (20% whey) and slow protein (80% casein), making it an excellent protein source for healing.
What quantity of protein should you eat?
Recommended intake is usually somewhere between 1.2 and 1.5 g for each kilogram of body weight daily, and up to 2 grams if you would like to increase muscle mass fast. We need to ensure at least two-thirds of our protein intake comes from the remainder of nutritional supplements with high value and our daily diet.
When should you eat protein?
The optimal intake period is during the early healing period (that is, immediately after exercising) when muscle anabolism is highest and requires high amino acid availability. It’s advised that you take 10 to 20 grams within the first thirty minutes. By way of instance, stretching is generally performed for five to ten minutes after exercising. In the event of a substantial and prolonged attempt, the utilization of amino acids as an energy source may affect protein metabolism. In cases like this, it’s suggested that you take a particular sort of amino acid when exercising: branched-chain amino acids (leucine, isoleucine, valine), as they reduce muscle protein degradation, delay muscle glycogen depletion (our muscles’ sugar source ), and might reduce central nervous system fatigue.