We all know that protein is essential for your body if you want to add “that little something” that will make your workout complete. Some people consume protein shakes before a workout, some people consume it after they finish their day at the gym. Although protein is also helpful when consumed before exercise, many researchers say that it is best to consume it after a workout. The best way to get some protein is through food that contains it, but you can’t always carry your lunch in your bag. Sometimes you won’t even have time to prepare it.
This is why sometimes you will need to find alternative sources of protein, such as protein shakes. No matter how you take it, protein is quite necessary for your diet even if you work out or not.
Protein is the fuel for your muscles
Why bodybuilders and all these folks at the gym take a protein shake after working out? Well, protein is necessary for muscle development. Proteins are involved in the production of hormones, enzymes, acids and the components of your immune system. This means, that without sufficient amount of protein you wouldn’t have the strength to work out properly. Protein develops and heals your muscles. Without enough protein, you could suffer a serious injury after a workout. This is the reason why should you consume protein after a hard day’s work. It will help your muscles regenerate and develop as they should and it will also preserve your health.
Protein alone doesn’t make you bulky
Many people, especially women think that consuming protein shakes will make you look bulky. This belief is so widespread most probably because high-protein diet and protein shakes are mostly related to bodybuilders. Thing is, it’s not easy to look like a bodybuilder. It requires a lot more than a couple of hours of exercise and an occasional protein shake. When it comes to women, they should know that protein contributes to muscle growth and building mass in men and that taking a protein shake after a workout wouldn’t make them grow twice in size. Women don’t have as much testosterone as men do, and since this is a crucial fact when it comes to building mass, they should not concern themselves with getting bulky. Also, women who don’t want to increase their muscle mass should avoid lifting heavy weights in short sets.
The efficient way to increase your strength and muscle size is to consume natural testosterone too. By consuming the food that contains this hormone you will improve your body, get some extra energy for working out and even speed up the development of your muscles.
You must eat after a workout
Some people go to the gym in order to lose weight. Some people go to develop their muscles. And yet, there are those who want to do both. If you are trying to lose weight and develop your muscles too, know that you must not skip the meal after a workout. People believe that if you exhaust your body, burn fat and tire your muscles during the exercise, you will annul all of these effects by eating after you’re done at the gym. This is a common misinformation and the one that could harm your body too. After you work out, your body is starving for nutrients. If you want to continue working out tomorrow and avoid injuries, you must eat.
If you want to cut unnecessary calories from your diet, do it by changing your breakfast or lunch, but be sure to make your post-workout meal filled with the calories you need.
Do not focus on protein only
If you are focused only on one food group you will never achieve the desired success. When it comes to working out, protein is essential, that much is true. But you need iron, testosterone, carbohydrates and a dozen other things that will make your body “work”. You haven’t probably heard it, but fat is also very important for your body. By having a sufficient (but not extremely large) amount of fat in your body, it will be easier for your metabolism to absorb vitamins A, D and E. Also, you will hear that carbohydrates are bad for you. Partially, this is true.
If you consume too much food that is full of carbs you will ruin your training and even harm your health. But carbs are essential for your body to function properly. Vitamins, sugar, iron and zinc are also necessary ingredients for your diet.
Know when and how much protein to take
The amount of protein that you should take largely depends on the types of exercises that you do. This means that if you exert your body too much, you will need a larger dose. If you are into light training, then you will need a very small amount (if any) of protein to satisfy your body. Specialists say that for post-exercise all that you need is 20 grams of protein. In terms of actual foods, 20 grams is also a recommended dose. If you consume more, it won’t harm you, but it will also have no effect on your body. When it comes to “when”, you should know that a large pause can drastically decrease the effect of protein. You can drink protein shakes even during a workout as it is of great help for your muscles and energy.
The best time for taking a protein dose would be immediately after the exercise because your body stay lifted for 30 minutes after the workout.
I am Matiss Stein, CEO and Founder of Toptestosteroneboosters.org. I am a 21 years old fitness enthusiast and I am always looking for new ways to improve my body. I am from Latvia, who is studying in Denmark but currently doing student exchange program in Spain. I am interested in Business, Marketing, Advertising and Sales. Commercially focused, innovative and energizing character with strengths in relationship building and communication skills.