What is the optimal "protein intake" for muscle training?


What is the optimal "protein intake" for muscle training?

By bruce mars

Based on nutrient proteins that play a role in building the bodyProtein supplements(protein)Is gaining ground among bodybuilders as well as general training enthusiasts, as "drinks after training". About the question of "how much amount is best to drink such protein",Sheffield Hallam UniversityExplains David Rogerson, who teaches sports nutrition.

Protein powder, shake, and supplement: how much can our body actually use?

Protein is contained in all cells of the human body, and is used for the construction and repair of cell tissues, the production of hormones and enzymes, etc., together with lipids and carbohydrates due to its importance.Three major nutrientsIs called.

Health foods rich in such proteins are called "proteins". After ingesting protein and essential amino acids contained in protein, it says that muscles are repaired and enlarged.Muscle protein synthesisTherefore, it has been thought that the effective training method is to use "strength training to damage muscles and then drink protein to induce muscle protein synthesis".

Commentary on how protein becomes muscle by animation-gigazine

By sheisdainty

That's why training enthusiasts prefer to consume protein efficiently with protein, and a 2019 European study found that more than half of gym users use protein.Investigation resultHas been reported.

Rogerson says that consuming protein after training will help build musclethe study"I'm sure that taking protein after training is effective." On the other hand, Rogerson points out that "how many grams of protein should be consumed per meal is still being discussed."

By jirkaejc

A popular belief in recent years is that it is best to consume between 20g and 25g of protein immediately after training. The myth is that muscle protein synthesis is activated for 90 to 120 minutes immediately after protein intake, and that even if you consume more than 25 g of protein, it is either used as energy or excreted as urine. Is based on the theory that But Rogerson said, "This myth isWheyIt may be limited to proteins. "

According to Rogerson, when whey protein is consumed, amino acids in the blood are quickly reduced.PeakOn the other hand, it is the main component of milk proteincaseinIngestion of protein slows the increase in blood amino acids and may cause sustained muscle protein synthesisKnownAnd that. In addition, whey protein is broken down as energy when consumed more than 20 g, but some proteins are not broken downExistsAnd that.

Rogerson said, "If you eat in the diet instead of protein, you can consume more than 20g," says Rogerson. When eating protein by meal, it is said that there is no problem for most people if it is up to 40 g per meal.

By Lukas

On the other hand, "the benefits of taking protein aren't just muscle building," Rogerson said. Whey protein releases hormones that suppress appetite and keeps you feeling full, so you can avoid snacks and other snackseffectIt also has the effect of keeping muscles strong. This effect can be obtained with food such as meat instead of proteinIs shownBut Rogerson says that protein is efficient in that it is easy to consume.

According to Rogerson, the ideal protein level to consume in a day is usually "body weight x 0.8 g", and after training for muscle building, "body weight x 1.4 g-2.0 g" is ideal And that. A person weighing 60 kg should normally consume 48 g of protein a day, and 84 to 120 g of protein on the day of training. Mr. Rogerson commented on this intake, saying “ Basically, you should eat this amount of protein by diet '', but “ If you do not reach the recommended intake, you should drink protein '' doing.

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