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It is a big question for everyone who trains at the gym, whether you should take the protein shake before or after working out. Protein is important for growth and repair of muscles in our body. People who exercise need more protein than those who don’t. Our regular diet does not fulfill our daily protein need. Therefore, taking protein in the form of shakes and supplements fulfills our daily protein requirement. People who require need this protein to support muscle recovery and growth.
Protein shakes are usually just mixing protein powder with milk or water. When should the protein shake be consumed? It depends on what your needs are, if you are looking to build muscle then you should take the protein before you work out. This will help you build lean muscle mass. Our muscles are mostly made up of protein, therefore, taking protein before workout will help build muscles and make them stronger. Protein is also needed in the production of certain enzymes and hormones to facilitate growth and repair in our body. Not only that, working out leads to some intense muscle contractions this causes slight damage to the muscle fibers. This can be prevented by taking protein supplement. Drinking protein shake before workout will help your muscles recuperate and repair the fibers affected by the intense workout.
Some people believe taking the protein after working out is much more helpful in building the muscle mass. Drinking protein shake 30 minutes after workout is the best way to build muscle because of the anabolic window. The 30 minute window post workout is known as the anabolic window. A short period in which your muscles are like sponge for protein and will absorb the protein as much as the muscle can. You can try taking the protein before or after workout to see which is more suitable for you.
There are several types of protein available in the market. You need to go through it all to see which is the best protein before workout.
Whey protein: the liquid residue that has been left behind after curdling milk contains whey protein. Whey protein is rich in branched chain amino acids. This helps in muscle recovery and muscle growth. It is digested quickly because of the rapid release of amino acids into the bloodstream. They reduce appetite and promote fat loss.
Casein protein: casein is the protein that is found in milk. The interaction of casein protein in the stomach leads to a formation of gel in the stomach lining that slows the emptying of stomach. This keeps you full and sated for a longer time. It is a slow digesting daily protein and it may reduce the muscle protein breakdown. It promotes muscle growth and fat loss during calorie restriction.
Egg protein: eggs are an excellent source of high quality protein. They are one of the best foods available to suppress appetite and keep full for longer periods.
Pea protein: pea protein powder is ideal for vegetarians and vegans. It is made from yellow split pea. It is rich in branched chain amino acids. It reduces appetite and promotes muscle growth as effectively as plant based proteins.
Mixed plant proteins: this powder is usually a blend of plant proteins. They are usually a combination or two or more of these plant products like brown rice, pea, alfa alfa, chia seeds, flax seeds, artichoke, quinoa. They are high in fiber that slows down digestion. It takes a longer time to digest than animal proteins.
Hemp: the hemp protein powder contains the psychoactive ingredient called THC. Hemp is also rich in beneficial omega 3 fatty acids and several essential amino acids.
Protein powders are available in several flavours. You should go through which protein is more suitable for you. Some people are allergic to whey and casein as they lactose intolerant. Therefore, set goals see what it is that you want to achieve and then go for the most the protein most suitable for you. Health should always be a priority for you.
snxMar 5 2019