How much protein Does your body need to build muscle after a workout? Do you need to drink your protein shake immediately after weight training? Does More Protein Mean More Fat Burning Or More Muscle – Or Both? Here you will find answers to all your muscle building and protein questions.
Protein – What it does in your body
As a macronutrient, protein is one of the most important building blocks in our body and plays an important role in many areas:
- Improves muscle function
- Transports fat and oxygen
- Fights infections
- Repairs damaged cells
- Supports connective tissue and cartilage health
- Keeps hair and nails healthy
Proteins are made up of chains of amino acids. There are essential, semi-essential and non-essential amino acids. Essential amino acids must be included in your diet as the body cannot produce them.
Calculate how much protein you need per day with this simple tool:
Animal vs. vegetable protein
If your goal is to build muscle, it is important that you have enough protein in your diet. This can be consumed as animal protein or vegetable protein.
Animal protein can be found in:
- Meat and meat products
- milk and milkproducts
Vegetable protein can be found in:
- Pumpkin seeds
- Andean millet
It is up to you which protein sources you prefer. You can meet your protein needs in one go Vegan Diet. Vegetable protein is good for your health and the environment. However, if you compare vegan protein sources to animal protein, plant-based protein sources have less of an anabolic effect (building muscle or building muscle). Why is that? Vegan foods lack the full spectrum of essential amino acids. (1) That's why Doctors recommend Eating a balanced combination of vegan foods to meet nutritional needs (e.g. whole grains with legumes).
How Much Protein for Building Muscle?
By now you probably want to know how much protein you need to build muscle after your workout. We have compiled a list of the information you will need.
1. How Much Protein Do I Really Need After Exercising?
More protein isn't always better. Straight Because you eat (or drink with a protein shake) loads of protein after your workout, it doesn't mean your body is consuming it. Studies show that about 20g of protein after a workout is the best way to stimulate muscle protein synthesis. (2)
So what happens to all that extra protein? It could be stored as fat as a result of the excess calories. It is important you get that enough Post-workout protein (within 30-60 minutes)but don't overdo it. And did you know that protein is best absorbed when you consume it with carbohydrates? (3)
Are you ready to figure out what to eat before and after your workout?
We have the perfect shopping list and recipes for you on the adidas Runtastic blog Post-workout nutrition.
2. Do I really have to drink a protein shake after a workout?
Protein shakes serve one purpose – they're quick and convenient. Whey protein is already broken down and is the most bioavailable protein powder after training. It's basically ready for your body to absorb without doing so much work. Can you always eat right after exercising? Naturally! Protein powder is a supplement and real foods can always be consumed instead. If you are just starting out with strength training, taking protein supplements will not affect your muscle strength. But people who have been exercising regularly for an extended period of time and cannot get their protein needs from natural foods will really benefit from protein shakes as they are one of the best proteins for building muscle. (4)
It is important that you use A good quality protein powder with no artificial ingredients, chemicals, fillers etc because just remember that your liver needs to detoxify all of these chemicals. But remember, the higher the quality of the protein, the more you have to pay. Instead of settling for a protein powder that you found on sale, opt for real foods instead.
Are you following a vegan diet?
High quality vegan protein powders contain rice, peas and / or soy protein.
If You exercise before a meal, eat that meal! You don't need to have a protein shake when it's lunch time and you are planning on having some lunch. Take the time to think about your exercise timing. If it's between meals, A protein shake might be a good idea.
3. Does more protein mean more muscle or more fat burning? – – or both?
Let's get rid of the notion that "more protein" is better! Let's go back to The part about determining how much protein you should consume in total in a day and separating it into meals and snacks Reserve 20g of protein for after your workout and take the rest with your other meals. Not that complicated, is it? Protein plays a role in both fat burning and muscle building.
Are you looking for a delicious post-workout meal with a sufficient amount of protein? Try this out Banana pancakes with oats, This colorful glass noodle salad or Tomatoes stuffed with beef and quinoa.