Do you ever feel the pain in your muscles and body parts after a workout? Well, including protein in your daily diet may help a lot with reducing the post-workout muscle pain.
Protein is an essential supplement for muscle repair and growth. Many people consume protein supplements after a workout. It can be consumed in the form of shakes. People who exercise regularly need higher amounts of protein to help muscles recover faster. Article Source
Consuming Protein after A Workout
You need to understand that your body is affected when you get involved in any kind of physical activity. When you exercise, your muscles use up glycogen that is stored in them. Your body gets depleted of glycogen. A few proteins in your muscles may be broken down and damaged.
Your body tries to rebuild its glycogen and restore it post workout. It is important to eat the right nutrients immediately after your session so that the muscles can repair faster. When you take protein supplements, it helps to regrow the muscle proteins.
The amount of protein intake depends on the level of training and fitness goals. Well-trained athletes may have to consume more protein for getting their muscles recovered. Usually, one can consume 0.14 to 0.23 grams of protein per pound of your body weight. According to recent studies, consumption of 20-40 grams of protein helps in faster recovery of muscles after exercise.
At Joondalup Personal Trainer understand the importance of protein post-workout that is why we offer a complimentary protein shake after every session.
Carbs Post Workout
Whey is a fast-acting protein that is easy to digest. Consuming carbs after your workout helps to fuel up glycogen in the body. Depending on the rate of physical activity, one should consume carbs.
If you are involved in endurance sports or resistance training, you should try to consume 0.5 – 0.7 grams of carbs per pound of body weight. It can be a good idea to consume a combination of proteins and carbs for proper nutrition and muscle recovery.
Usually, vegans and vegetarians struggle to find ways to meet the daily recommended dose of protein. Athletes, weight lifters, and people with chronic illness may need to exceed the recommended dose of protein in their daily diet. Athletes who are involved in an intense training regimen can double the intake of protein to help them recover after exercising.
Plenty Of Water
It is important to drink plenty of water before and after your session. When you are fully hydrated, you would be able to attain the maximum results. You lose a lot of electrolytes through sweat. You need to regain that and so, by drinking a lot of water, you can replenish the water content in the body. You can also include other electrolyte drinks to replenish these fluids.
Consume carbs and proteins after the workout is finished. It will improve muscle recovery and enhance the performance. It can be a good idea to consume protein within 2 hours of time after the session is completed to maximise the benefits of a workout.