Protein plays the leading role in building blocks of your muscle. After each exercise session, your body needs protein for muscle repair and growth. During resistance exercise, your body may face microscopic damage to the muscle fibre. It is not an injury but typical biological damage known as “catabolism”. By sending nutrients to the muscle fibre, your body addresses this damage. These nutrients include protein and other growth boosters such as testosterone. Some people buy protein powder to ensure muscle repair and growth after a workout. Is this helpful? This article will definitely help you find the answer.
Scientists have discovered that protein taken before and after exercise enhances growth and recovery. This article is going to discuss some benefits you can leverage by taking protein after your workout session:
Protein repairs muscle fibre, which often gets damaged during strength exercise through the catabolism process. It speeds up your recovery from muscle soreness. Most people experience muscle soreness after exercise.
Taking a protein shake or other protein supplements after exercise recovers muscle damage and boosts muscle protein synthesis, which further increases your workout benefits.
Your muscle mass is associated with protein as it contains amino acids that help develop blocks of the muscle tissue in your body. If you envisage your body as a house, protein is considered its bricks. The human body can produce any amino acids except nine essential ones. You need to consume these nine essential amino acids from food sources, including meat, beans, nuts, and soy. If your diet contains mixed amino acids, it will maximise muscle protein synthesis in your body.
Drinking protein shakes after strength exercise can help you bulk up. According to research work, protein supplements can remarkably enhance muscle size and strength in adults who regularly do resistance exercises, including lifting weights.
A protein-rich diet along with supplements may help you feel fuller for long hours. When you feel fuller, you tend to have smaller portions of meals and snacks. This way, you can maintain a healthy weight. Many health coaches recommend protein supplements to control hunger and maintain a healthy diet to get a fit body.
Protein supplementation (especially whey protein) can reduce body weight and total fat mass in people who have obese. Apart from this, protein-rich foods also help control blood pressure, total cholesterol, and other risks that give birth to cardiovascular diseases.
If you want to witness the best outcome of using protein supplements, you can follow the tips given below:
- Calculate your weight in kilograms; divide it by 2.2
- Multiply the weight (in kilogram) by 0.8-1.7 gm/kg. It depends on several factors. For instance, if your weight is 150 pounds and you do heavy resistance exercise, you will need 95 gm protein per day (150/2.2=68 kg; 68 kg 1.4=95 gm)
However, before taking supplements, you should consider whether your daily diet includes enough protein or not. If your diet contains enough protein, then you may skip taking protein supplements. But if your diet lacks sufficient protein, you can buy protein powder and take it regularly, especially after your workout sessions. It will not only help you build muscle but also help you get a healthy body.
Everyone wants a healthy, toned body. Undoubtedly, you are no exception. But if you want to achieve this, you need to go the extra mile. Regular exercise and maintaining a protein-rich diet can take you to your goal.