What does protein do after training?
Should I take protein after training?
If you want to train successfully, you should pay attention to your diet. But do your muscles really grow faster if you consume protein after training? We'll explain.
What is protein anyway?
Proteins consist of amino acids. There are 20 different amino acids. Some of them cannot be produced by the body itself. These amino acids are the so-called essential amino acids. Non-essential amino acids are therefore amino acids that the body can produce itself. Proteins, or protein-rich foods, that are absorbed through food are then broken down into amino acids in the intestine. The amino acids are then absorbed into the bloodstream and distributed to the organs. There, the proteins are used to build and repair all tissue. Proteins can practically only be stored in the muscle. If you do not absorb enough protein through your diet, many bodily functions suffer. For example, the immune system is weakened, because antibodies are also made of protein. Proteins are also used to build enzymes, hormones, muscles, connective tissue, skin, hair and nails.
When and how much protein should be taken?
People who train regularly generally need approx. 1.0-1.6 g of protein per kg of body weight per day. People who do not train regularly need approx. 0.8-1.0 g of protein per kg of body weight per day.
This daily amount of protein can be obtained through a normal diet or with the help of protein powders (you can read further below which protein powders are suitable). Protein powders have the advantage that they contain very little fat and also contain fewer unwanted substances such as cholesterol or purine. These substances often occur in animal proteins.
The daily protein amount should be divided into 5-6 portions. It is therefore recommended to limit the portion size to 20-25 g. To do this, you should then consume a correspondingly larger number of meals or protein shakes to cover your daily requirement. Ideally, have a portion of protein every 3-4 hours.
Do I also need to take protein after training?
After training, approx. 20 grams of protein should be taken immediately. Intensive strength training sets the stimulus for muscle building. However, this build-up only occurs if there is a positive protein balance. You can ensure this with protein after training. Directly after strength training, the muscle has its greatest blood flow. Within the first 30 minutes, the ability to absorb proteins is therefore greatly increased. If protein is taken after training, the phase of increased absorption capacity of the muscle can be optimally supported.
Which protein after training is ideal?
Protein after training should be absorbable as quickly as possible. A protein source that is detectable in the blood after just 15 - 30 minutes is recommended. This way, the muscles are supplied with the necessary amino acids very quickly. A "complete" protein also contains all essential amino acids and a high amount of the amino acid L-leucine. A protein shake made from whey protein is therefore recommended as protein after training.
Whey protein (also called Whey Protein) is obtained, as the name suggests, from the whey that is produced during cheese making. The whey is then filtered to reduce the lactose content and then spray-dried. Whey protein has a very good amino acid profile and therefore contains a very large number of essential amino acids (including a lot of L-leucine). In addition, whey protein is digested very quickly and is quickly available to the muscle.
Therefore, consume a whey protein powder with water directly after training.
