When does the muscle protein powder eat the best?

Although protein powder can bring you a lot of benefits, you need to master certain skills in order to maximize the effectiveness of protein powder. There are several ways to ensure maximum benefit from protein powder. The first is to take protein powder at the right time, followed by mixing different types of protein powder together.

Optimal intake time of protein powder

There are 3 time periods, and it is better to consume protein powder than to consume natural food. This is mainly because protein powders have an advantage in the rate of digestion and absorption and the content of certain key nutrients.

Protein powder intake time 1: After getting up in the morning

When you wake up in the morning, you have not eaten for 6 to 9 hours, which means that the body is likely to turn to break down muscle tissue to get amino acids to provide energy. In order to prevent muscle catabolism and protect hard-won muscles, you need to deliver amino acids to the blood circulation as quickly as possible.

The best protein powder choice at this time: 20 ~ 40 grams of hydrolyzed whey protein powder or separated whey protein powder (other preferred options include: micro-processed whey protein powder, separated beef protein powder, hydrolyzed casein) Powder and separated soy protein powder).

You might also to check – major causes of muscle aches after exercise

The best intake time of protein powder 2: before training

At this point you need to take in protein powders that can be quickly absorbed by the body, such as hydrolyzed whey protein powder, split whey protein powder or split soy protein powder. Because more amino acids enter the blood circulation, you can make your body more energetic during training, so you can train with higher strength and help prevent muscles from being broken down by the body. In addition, this also promotes muscle recovery during training.

The best protein powder choice at this time: 20~30 grams of hydrolyzed whey protein powder, isolated whey protein powder or isolated soy protein powder. Ingestion within 30 minutes of training (other preferred options include: micro- whey protein powder, split beef protein powder, hydrolyzed casein powder, and split soy protein powder).

The optimal intake time of protein powder is three: after training

At this time, it is also necessary to take in protein powder that can be quickly digested and absorbed by the body, such as hydrolyzed whey protein powder or separated whey protein powder. Other preferred options include micro-processed whey protein powder, split beef protein powder, hydrolyzed casein powder, and isolated soy protein powder.

Whey protein powder is the most suitable type of protein powder for post-training because it is rich in leucine in branched-chain amino acids, and leucine can directly initiate the synthesis of muscle proteins, thereby promoting muscle growth. . In addition, leucine can increase muscle blood flow, thereby promoting muscle recovery and growth.

Intake of some soy protein powder after strength training can also promote recovery, because soy protein powder can increase the levels of growth hormone and nitric oxide. In addition, due to the levels of growth hormone and nitric oxide. In addition, since the soy protein powder has some anti-oxidant components, it can further promote muscle recovery. Although the digestion and absorption rate of casein is relatively slow, studies have shown that adding some casein powder to the high-protein mixed drink after training can further promote muscle growth. This may be because casein provides a long-lasting and stable supply of amino acids, thereby allowing the protein synthesis process to last longer.

The optimal protein powder selection at this time: in the 30 minutes after the end of strength training, ingest one of 40 grams of the above protein powder, or mix and ingest several of them.

Optimal intake time of protein powder

There are 3 time periods, and it is better to consume protein powder than to consume natural food. This is mainly because protein powders have an advantage in the rate of digestion and absorption and the content of certain key nutrients.

Protein powder intake time 1: After getting up in the morning

When you wake up in the morning, you have not eaten for 6 to 9 hours, which means that the body is likely to turn to break down muscle tissue to get amino acids to provide energy. In order to prevent muscle catabolism and protect hard-won muscles, you need to deliver amino acids to the blood circulation as quickly as possible.

The best protein powder choice at this time: 20 ~ 40 grams of hydrolyzed whey protein powder or separated whey protein powder (other preferred options include: micro-processed whey protein powder, separated beef protein powder, hydrolyzed casein) Powder and separated soy protein powder).

The best intake time of protein powder 2: before training

At this point you need to take in protein powders that can be quickly absorbed by the body, such as hydrolyzed whey protein powder, split whey protein powder or split soy protein powder. Because more amino acids enter the blood circulation, you can make your body more energetic during training, so you can train with higher strength and help prevent muscles from being broken down by the body. In addition, this also promotes muscle recovery during training.

The best protein powder choice at this time: 20~30 grams of hydrolyzed whey protein powder, isolated whey protein powder or isolated soy protein powder. Ingestion within 30 minutes of training (other preferred options include: micro- whey protein powder, split beef protein powder, hydrolyzed casein powder, and split soy protein powder).

The optimal intake time of protein powder is three: after training

At this time, it is also necessary to take in protein powder that can be quickly digested and absorbed by the body, such as hydrolyzed whey protein powder or separated whey protein powder. Other preferred options include micro-processed whey protein powder, split beef protein powder, hydrolyzed casein powder, and isolated soy protein powder.

Whey protein powder is the most suitable type of protein powder for post-training because it is rich in leucine in branched-chain amino acids, and leucine can directly initiate the synthesis of muscle proteins, thereby promoting muscle growth. . In addition, leucine can increase muscle blood flow, thereby promoting muscle recovery and growth.

Intake of some soy protein powder after strength training can also promote recovery, because soy protein powder can increase the levels of growth hormone and nitric oxide. In addition, due to the levels of growth hormone and nitric oxide. In addition, since the soy protein powder has some anti-oxidant components, it can further promote muscle recovery. Although the digestion and absorption rate of casein is relatively slow, studies have shown that adding some casein powder to the high-protein mixed drink after training can further promote muscle growth. This may be because casein provides a long-lasting and stable supply of amino acids, thereby allowing the protein synthesis process to last longer.

The optimal protein powder selection at this time: in the 30 minutes after the end of strength training, ingest one of 40 grams of the above protein powder, or mix and ingest several of them.

LEAVE A REPLY

Please enter your comment!
Please enter your name here