It is clear that type, amount and timing of protein intake can have an impact on muscle maintenance and growth.
After intense or key endurance or resistance training sessions, recovery naturally takes top priority because, after all, you want to reap the benefits from your training. In the period immediately after exercise, metabolism remains elevated and due to the earlier training stimulus the build-up of muscle protein is initiated. This is when ingesting the right amount of the right type of protein has a synergistic effect as it is necessary to repair the damaged muscle tissue and to promote training adaptations e.g. muscle growth.
For young healthy adults it is recommended to consume approx. 20-25g high quality protein as soon as possible after the session and continue to include protein at meals and snacks spread over the day and before bed.
THESE SUPPORT MUSCLE GROWTH AND REPAIR AFTER LONG OR INTENSE TRAINING SESSIONS.
What is high quality protein?
Proteins are comprised of individual components, called amino acids, which are linked together in chains. Nine of these amino acids are classed as ‚essential‘, which means that the human body cannot synthesize them so they must be provided in the diet.
High quality protein sources contain all the essential amino acids you need to build and maintain muscles. Good sources of high quality animal protein in Sports nutrition products are milk protein, its main protein fractions: casein and whey, or egg protein. Soy protein is a protein that is isolated from soybeans and is considered as high quality complete plant protein.
© Corinne Mäder Reinhard, Senior EU Sports Nutrition Manager PowerBar. International Olympic Committee post-graduate Diploma in Sports Nutrition
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