Why protein should be supplemented after exercise

There are many people who will be reminded to take protein supplements after exercise, especially after exercising in the gym, and the trainer may also want you to take some protein powder. So why exactly do you need protein supplements after exercise? Is it good to take protein powder after exercise?

Why do you need to supplement protein after exercise

To replenish energy

Protein is the main component of the human body, which is more important for human activities. And during exercise, after the body consumes the stored sugars, it will start the consumption of protein. Therefore, protein supplementation after exercise can replenish the depleted glycogen, provide energy to the body and help it recover.

Helps muscle growth

For people who want to build muscle, it is especially important to take protein supplements after exercise. Protein is the raw material for muscle growth, and the rate of protein synthesis determines the rate of muscle growth, which plays a more important role in the composition, growth and firmness of muscle groups.

Is it good to eat protein powder after exercise

Protein is generally better to drink after a large weight muscle workout, general exercise is not recommended to drink protein powder. Want to grow muscle partners can take protein powder after half an hour of exercise exercise, it is best to eat with a certain amount of carbohydrates together. Such as drinking protein powder plus bread, buns, etc. together.

What you can eat after exercise protein supplement

Meat food

Eggs, poultry, fish, meat, milk and other animal foods rich in protein should be the first choice of food to supplement protein, red meat like lamb, pork, beef, etc. in addition to providing rich quality protein, but also contains a large amount of easily absorbed important minerals iron and zinc. However, meat food as red meat contains more fat, want to lose weight beauty or choose skinless chicken, rabbit, fish and some seafood is better, not only rich in high-quality protein, fat content is also relatively low.

Legumes

Legumes and cereals are also rich in protein, but because they contain proteins lacking certain essential amino acids, they should be matched with each other, mixing cereals and legumes to get a more uniform protein of amino acids.

Dairy products

Dairy products are also rich in protein. After exercise, you can drink a cup of yogurt to replenish protein, provide energy to the body and speed up recovery.

How long to replenish protein after exercise

Generally, the best effect is to rest for half an hour or an hour after exercise, and then supplement the right amount of protein and carbohydrates.

How much protein is appropriate after exercise

The daily requirement of protein is generally about 1-1.5g per kilogram per day, and strength trainers should supplement with 2-3 grams of protein per kilogram of muscle. And the intake of high quality protein from animals such as eggs, milk, lean meat and legumes should be increased.