2024-04-16 11:44:03
Physical activity causes muscle protein breakdown, but the amino acids in dietary proteins promote muscle repair by serving as building materials for tissues.
There is no definitive evidence supporting one over the other, but pre- and post-workout protein each offer advantages.
However, it is important to understand your daily protein needs to be healthy and optimize muscle growth.
Daily protein requirements and their importance for health
According to the Academy of Nutrition and Dietetics, Dietitians of Canada and the American College of Sports Medicineadults practicing physical activity should consume 1.2 to 2 g of protein per kg of body weight.
The International Society of Sports Nutrition even suggests a higher daily requirement, ranging from 2.3 to 3.1 g per kg.
Amino acids found in proteins play a crucial role in the repair and growth of muscle tissues in the body.
A registered dietitian nutritionist can help you determine your personal protein goal for optimal health.
Read also: What is the minimum amount of protein you can take and still gain muscle?
The importance of the anabolic window
The anabolic window is a period following exercise during which the body is Assumed be more receptive to nutrients needed for muscle repair and growth.
Consuming high-quality protein and carbohydrates during this time can improve recovery by restoring glycogen stores and promoting muscle protein synthesis.
Also Read: 7 Foods You Should Never Eat After Your Bodybuilding Workouts
So, the shaker, before or after training?
| Moment | Benefits |
|---|---|
| Before training |
|
| Post workout |
|
| Global Significance |
|
In short, we don’t care a bit!
Your success in gaining muscle won’t depend on either decision, as long as you get enough high-quality protein in your day.
In short, it’s up to you according to your individual objectivesyour training schedule, digestion capacity and personal preferences.
To meet your daily protein goals, you can find these essential nutrients in a variety of sources such as:
- Meat
- Seafood
- Dairy products like yogurt and milk
- Legumes
- Soy foods like tofu and edamame
- Nuts and seeds
Including a variety of protein sources in your diet allows you to consume a wide range of nutrients.
However, some people may struggle to meet their daily needs through whole foods alone and may require the use of low-carb and low-fat protein powders to increase their intake without affecting other macronutrients.
Although research has shown that adequate protein intake helps with muscle repair, recovery and growth, the ideal time to consume it remains unclear.
Indeed, personal preferences, digestion capacity, intensity level and training goals can all influence this choice.
Physical activity increases protein needs and it is therefore sometimes difficult for some people to meet these needs due to time constraints or dietary choices.
It is important to remember that Timing of protein consumption will depend on each individual and their specific goals.
Our protein items
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