How to Use Protein Powder
As one of the body's most basic needs, the source from which you take the protein makes a difference in terms of digestion and absorption of the protein in the body. In this respect, whey protein is digested more quickly than other protein foods, but since it is in a different form from proteins from natural foods, the process and results of its use differ. In our article on how to use protein powder, which has an important place in the life of athletes and bodybuilders, we will discuss the usage patterns that you can prefer in order to get the most efficient results.
Effect of protein powder on your muscles
Protein is necessary to prevent damage to your muscles, especially after a hard workout. From a perspective, training and muscle exercises result in decreased muscle strength, destruction of tissues and fatigue.
In this case, when you consume protein, your muscles begin healing and new tissue formation.
Consequently, an increase in muscle mass, appearance and increase in muscle strength is observed. In other words, regular muscle training and regular protein intake to support this process helps the muscles to develop in the desired form.
How to use protein powder
When and how to use protein powder
Protein powder supplementation is important for people who form sport program when and how they use protein powder in order to obtain the expected efficiency. At this point, it is useful to know the working principle of protein powder and the effect system. In addition, it should not be forgotten that protein powder is not a substitute for general nutrition to provide protein intake.
Using protein powder before training
Consuming protein powder just before you begin your workout program and providing protein entry into the body may be beneficial to your overall body function, but you should not expect this protein to work during exercise. Because after the intake of protein, a certain period of time has to pass until digestion and absorption takes place. Therefore, you should consume your protein mixture approximately 45 minutes before the training session. In this way, you make an early move to repair the tissues in your body and while your muscles get damaged during the training, the protein that is necessary to return to their original condition is present in your body.
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Using protein powder during training
In the course of training, where protein intake is not commonly preferred, if you eat or drink something, blood is pumped into the stomach to perform digestive function. The concentration of blood in the body around the stomach means that the blood is not present where it should be located to support your muscles during training. This is not a problem for people who do cardio , because energy needs are high, but those who do weight training may want to collect blood at different points in the body.
How to use protein powder
Using protein powder after training
Protein consumption after training is of great importance for the development of muscles and repair of muscle tissues. The body needs energy immediately after the training is completed, and the resource to be consumed is sought to restore the lost energy. The body can easily digest nutrients and absorb more quickly after long periods of hunger and after intensive training. The average intake of 50 grams of protein after training is generally sufficient and it is recommended that you do not exceed the - / + 10 grams positively.
The amount of protein you take into the body is as important as when you take the protein into the body.
It is recommended that you consume protein within 40 minutes of training. This period is the period in which the protein requirement in the body is maximized. However, the fact that you are taking protein within 40 minutes of training does not mean that the energy lost by the body during the training is regained. After the exercise, after a period of snacking after the protein powder product, you can gain the lost energy more easily.
Using protein powder before sleep
You often come across negative statements about eating before going to sleep. While these statements are largely true, the situation may differ when it comes to protein. Carbohydrate consumption before sleep is not recommended. This is due to the fact that carbohydrates give energy to the body , but you cannot spend this energy during sleep, so you can gain weight. Drinking a low carbohydrate protein mixture 1 hour before sleep time does not cause any problems in this respect, but after the training activities you perform during the day, the muscles are still recovering itself, it is advantageous to make protein input to your muscle tissues during sleep.
Bodybuilders and athletes commonly take casein protein before sleep.
Casein protein is absorbed more slowly than whey. With this feature, casein protein is digested only during the 7-8 hour period, which is the average sleep time, and sleep helps to develop the muscles during sleep while the body is full of protein.
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How to use protein powder
Using protein powder for breakfast
Similarly, after the training, the body's need for energy and the consumption of resources that can be converted into energy in the body due to this need arises after sleep. Immediately after awakening, the body is in general hunger. For this reason, breakfast is the most important meal you will get throughout the day. After waking up, the body is ready for digestion in the early hours of the morning and the food consumed is quickly digested.
Therefore, starting the day with a protein-rich breakfast ensures that you are energetic throughout the day.
The foods you should prefer to eat protein-based breakfast; meat, eggs, milk, various nuts and various dairy products. If you don't have time to wake up and need breakfast, you can also choose to mix protein powder, but you should know that eating a meal is not a substitute for a natural breakfast.
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Ensure Original Nutrition Shake with 9 grams of protein, Meal Replacement Shakes, Milk Chocolate, 8 fl oz, 24 Count