Health, This question often comes to the minds of the gym when the Printeen Food should be. Before or after exercise? Especially if your goal is to increase muscles, it becomes very important to get protein at the right time. Let us know the correct answers according to experts and studies.
Advantages of taking protein before exercise:
-
If you take a high-protein food (such as egg, cottage cheese, chicken or protein shakes) from 1 to 1.5 hours before leaving the gym), it works to provide energy to your muscles to your muscles.
-
This reduces muscle breakdown during the exercise and the recovery process begins.
-
If some carbohydrates are taken to it, the level of energy remains better.
Advantages of taking protein after exercise:
-
The muscles get tired after exercise and they break down small tissue.
-
In such a situation, protein within 30 minutes so that muscle repair and development can be faster.
-
At the moment, the protein of wheat protein, soy protein or plants-based proteins are best considered.
What does research say?
-
According to a study of NCBI, are your advantages of taking protein before and after exercise.
-
But if it is to choose a time, it is considered more effective to take protein after exercise, as it affects the recovery and development of the muscles directly.
How much protein should the protein?
-
The amount of protein depends on your body’s weight and fitness goals.
-
Usually, for muscle growth requires 1.6 to 2.2 grams of protein.
-
You can take advice from your gym trainer or dietician for this.
-
Getting protein prior to exercise before exercise and reduces the breaking up of muscle.
-
After exercise protein’s consumption of proteins repairing muscle repair and fast.
-
If muscles develops your main goal, it is the best to take protein within 30 minutes after exercise.