Protein: Before or After Training?

The protein consumption is more popular than ever. But if you should consume protein before or after workout is the question we intend to answer it.

Protein Before or After Training

After water, proteins are the constituents in the highest amount in our body.

Are responsible for many biological processes, including blood coagulation, the formation of antibodies and the construction of new tissues.

Given that the greater part of this constituent can be found in the muscles, it is important to realize if you should consume protein before or after training, for enhancing the growth and regeneration of muscle.
WHAT IS THE AMOUNT OF PROTEIN THAT YOU SHOULD CONSUME?

The protein has three essential functions: to promote the construction, repair and maintenance of muscle tissue; promoting transport of nutrients and oxygen to the tissues; and contribute to hormonal balance.

Therefore, the consumption of protein before or after workout reveals of extreme importance.

In terms of quantity, the American College of Sports Medicine, in conjunction with the American Dietetic Association and Dietitians of Canada recommend a daily intake of 1.2 to 2.0 g of protein/kg of body weight.

These specific recommendations for athletes are higher than those for the general population (0.8 g/kg/day) and relates to the need for protein for certain functions, mainly:

  • Repair and replace proteins damaged by physical exercise, in muscles, bones, tendons and ligaments;
  • Allow the increase of muscle mass;
  • Allow the production of plasma proteins.

This information is part of the study, “Nutrition in Sport” of Mónica Sousa, Vitor Hugo Teixeira, Pedro and Grace, for the National Programme for the Promotion of Healthy Food, of the Directorate-General of Health.

YOU SHOULD TAKE PROTEIN BEFORE OR AFTER WORKOUT?

One of the periods most significant of the day is the following the workout. Many nutritionists claim to be imperative to ingest carbohydrates for the first 45 minutes after each workout, to stimulate a release high insulin to stabilize the sugar levels in blood.

The body may be reasonably tolerant with regard to insulin sensitivity, however, does not have contemplations in regards to protein needs.

Now then: protein before or after workout? Before and after, preferably well distributed throughout the day. We explain:from the moment the intake of protein, this has an action in our body is approximately three hours.

Thus, if you ingest protein sources in each meal (three hours), you will end up by train between meals and have assured the necessary amount to train and to recover post-workout.

If the intake of protein is made only in the main meals and if the distance of the workout, then it will be advantageous to intake protein after your workout. The muscle tissue and its components amino acids have been broken and need to absorb nutrients for their repair and growth.

PROTEIN BEFORE A WORKOUT: HEALTHY OPTIONS

Taking into account that before training is important to intake sources of protein, we give you now a few suggestions to include on your menu, be it breakfast, lunch, snack or dinner.

FRESH CHEESE

The fresh cheese is a source of protein of high biological value and with a digestibility reasonable. Thus, this may be a good option for up to two hours before training.

WHITE MEAT AND CASH EQUIVALENTS

Can perfectly include one of your main dishes in the form of chicken, duck or turkey, for example, or take a snack in the form of ham turkey or chicken with the lowest fat content possible.

ANY TYPE OF FISH

Although fatty fish have a significant amount of fat, this is a healthy fat that will be beneficial even during the exercise. Thus, fatty fish (salmon, sardines, tuna), medium fat (mackerel, trout, bream) or thin (daffodil, cod, ling) may include your meal pre-workout.

EGG

A healthy option that you can incorporate into any meal before training.

CONSUMING PROTEIN AFTER TRAINING: THE RIGHT FOODS

Ingesting protein alone, after the practice of physical activity, may not be enough. This happens because during the workout have an energy expenditure, and that needs to be reset, to occur anabolism, or muscle building.

If in this period our body does not receive the sufficient amount of glucose, the primary source for energy reserve, it will use other sources to form glucose and replenish what was spent. In this way, the protein that was consumed is converted into glucose to replenish the reserves of our organism.

This is why it is important to consume a source of carbohydrate immediately after the activity, to then consume a protein source of high biological value.

MILK

Milk is a food of gold when we talk about protein sources post-workout. With fast protein, as well as sugar (lactose) is of rapid absorption, is the food with the ideal combination of macronutrients to suppress the needs of the moment.

CHICKEN

The proteins of animal origin are considered the best for enhancing the growth of muscle mass, however, should be careful with the preparations, preferring the versions of grilled or boiled, and removing always the skin, because it contains a lot of fat.

BEANS

It is a source of vegetable protein and energy, both important elements for the process of muscle recovery and anabolism, and that you can consume after your workout.

EGG

In addition to containing the albumin in the clear, which is already used in the form of food supplement, the yolk of the egg is rich in monounsaturated fat and ómega3, which allows you to decrease the inflammatory process generated during the workout and improve muscle recovery.

YOGURT

A food rich in protein, like milk, may still have in their constitution simple sugars that will help to replenish the muscle glycogen. Ideal for the end of the workout.

SALMON, SARDINES, AND TUNA

In addition to great source of protein, these foods have in their composition ómega3, which, as in the case of egg yolk, helps to decrease the inflammatory process caused by the during the practice of physical exercise and assists in muscle recovery.

WHEY ISOLATE

Intake of the supplementation of whey can be an easy, quick, and effective way to ingest the protein needed without having any load of fat or carbohydrates associated with it.
For those who practice sports, especially bodybuilding, it is advised to take a protein shake before and after training. However, given that each person has objectives and different needs, consult with a certified professional to prepare a plan suitable for you.

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