It likely exists for a few hours, how long this window remains open is still debated. Fear not gym goers, your muscle gains aren’t planning to shrivel away as long as you didn’t chug down your protein shake five minutes after your last set of bench presses. Sportspeople do have higher energy needs. By simply eating a greater volume of food with a focus on higher protein content, it’s very feasible for an athlete to get their protein requirements from food alone. There are circumstances where supplementation is an appropriate and convenient option for athletes, similar to when travelling, or during an intense training schedule. Protein supplements can’t be dismissed altogether. While setting them up for potential eating disorders, Research is finding that ‘body conscious’ men are using these supplements for weight removal. Now let me ask you something. Outside of cost, is there a downside to protein supplements? As they move the focus away from the undisputed privileges of a varied training diet.
Numerous dietary surveys show the normal diet of strengthbased athletes provides around two protein grams per kilogram body weight per day, This had been backed up by research. That’s before using any protein powders. They come from the triad of a broad varied diet, adequate rest and recovery, and the one supplement that all athletes need to be taking. BHW. The biggest performance gains in sport don’t come from protein supplements. Generally, Combining all the protein timing research gether leads to the conclusion that the body likely responds best to regular doses of protein throughout the day. To be honest I like to call this new muscle growth optimisation protocol regular meals and snacks with a focus on higherprotein foods. Others may call it eating. Actually, Chocolate milk contains a decent mix of carbohydrates and ‘highquality’ whey and casein protein all in the one package. Science has never been so tasty. Although, It also has the added bonus of contributing to postexercise rehydration. It is how do those protein requirement numbers stack facing a regular diet? Protein intake and body weights collected in the ‘2011 2012’ Australian Health Survey show it is for mostly sedentary people who are not following any special high protein training diet.
The recreational athlete, that describes quite a few active sportspeople, must aim for the bottom end of the range.
p end of that range is for elite endurance athletes, power sportspeople and those in the early stages of a strength training phase. That said, Whey protein is of particular interest being that it appears to have a stronger anabolic effect on muscle growth, thanks to a higher content of a specific essential amino acid called leucine. Something as unsexy as chocolate milk is well supported by research as ticking all the boxes for an effective recovery drink, it may not fill up glossy advertising in fitness magazines. Nevertheless, Consensus position statements just like those produced by the American College of Sports Medicine give the range of 2 grams to 7 protein grams per kilogram of body weight.
How much protein do sportspeople need?
So it is where the concept of protein timing around exercise has some credence.
Optimal muscle growth and recovery is more than just about meeting daily protein needs. About 20 high grams quality protein is sufficient to stimulate muscle protein synthesis following resistance exercise, Consuming protein after exercise is top-notch studied. Now regarding the aforementioned fact… Most protein supplements are on the basis of whey.
Some information can be found by going online. That’s more due to convenience because of its ready availability, most protein supplements are depending on whey. The two main proteins in dairy are casein and whey. Of course, with whey appearing more quickly in the bloodstream, They are digested and absorbed at different rates.