In the world of fitness enthusiasts, there’s a secret weapon that’s become increasingly indispensable. It’s the unsung hero, the sidekick behind every superhero, and the key to unlocking peak performance.
Of greatest importance are those nutritional supplements that support muscle mass gain and muscle recovery after exercise. Have you figured out what they are yet?
Of course, we are talking about the products with protein content – something without which athletes would be unable to maintain such a stable muscle mass.
Indeed, we’re delving into the realm of protein-packed supplements – the very foundation upon which athletes sculpt and recover their formidable muscle kingdoms.
Proteins are essential for the healthy functioning of the body. These essential nutrients are involved in the growth of muscle tissue and contribute to maintaining a healthy weight and muscle mass.
Protein is involved in many biological processes and is important for maintaining immune system function and a healthy weight.
These substances can be sourced in various forms. Whether with food or by taking supplements, protein is a mandatory part of the diet of active sportsmen.
In this article, we are going to discuss what is the importance of protein for achieving the dream shape and how to consume protein supplements and products. Get ready to go to the gym after this article.
What is protein – the basic building block of muscle
Protein is an essential macronutrient that plays a key role in every living organism. It consists of amino acids, which are the building blocks of muscles, tissues and organs in our body.
Whether sourced from our daily meals or channeled through supplements, protein showers the body with these indispensable amino acids, facilitating the growth and recuperation of muscles following demanding physical exertion.
The world of protein powders brims with extracts hailing from diverse animal and plant origins, each teeming with this precious nutrient.
What are the benefits of daily protein intake
Protein plays a major role in building muscle mass. This is especially noticeable after a workout when the body needs to get extra protein to rebuild muscle tissue. Protein intake also has a positive effect on reducing muscle soreness after exercise.
Additional protein consumption through supplements speeds up metabolism and helps in burning excess fat. Another positive effect that protein brings to the body is the strengthening of bones.
Here is the place to discuss when to drink protein and how many grams of protein per day is appropriate to take.
How many grams of protein should we take per day?
The simplest way to answer this question is as follows: we need between 1.2 grams to 2.2 grams per kilogram of body mass.
Even if indicative, this answer is not exhaustive. Everyone has their individual needs and absorbs the nutrients they take in differently.
Let’s discuss the appropriate protein intake according to gender. The division into men and women is necessary because the two sexes have different biological needs.
We all know that women have less body weight, which suggests that the recommended protein intake for them will be lower than that for men.
Men’s bodies gain muscle mass faster and need larger amounts of protein for this reason. The recommended intake for men is between 56 and 91 grams and for women between 45 and 75 grams.
Protein for an active lifestyle
People who lead an active lifestyle or are dedicated to sports should take in a larger amount of protein to be able to speed up the muscle recovery period after intense exercise.
Protein plays an important role in building muscle mass and muscle growth and is of particular importance to anyone who has set this as a goal.
People with active lifestyles should take in a different amount of protein that matches the main purpose of their workouts. For example, if you lead a sport to maintain your body weight you should take between 1.4-2.0 g/kg.
However, if your goals are to gain muscle mass you should increase your protein intake to 1.4-2.4 g/kg. The same applies if you want to reduce subcutaneous fat.
When is it best to take protein
In addition to the optimal amount according to different groups of people, we also want to pay attention to the best time to take protein. This again depends on your lifestyle.
If you are active and train several times a week, it is advisable to take your protein within 30 minutes to 2 hours after exercise. This way the protein helps the muscles recover and speeds up their growth.
Protein either in the form of a dietary supplement or through food is very suitable for consumption in the morning, when the body needs to get energy for the day. A protein-rich breakfast is a great start to the day.
Nutritional supplements in the form of protein powder are recommended to take as an intermediate meal. They will help you feel full and reduce your appetite for longer.