When Should You Take Protein Supplements |
Posted: July 27, 2016 |
Walk into any gym nowadays, and you’re just as likely to hear the rattling of a shaker bottle as the clanking of weights. Powders, bars and other supplements have become so ingrained in our gym culture that it’s hard to imagine not following up a great workout with a shake of some sort. First of all, always make sure you are supplementing, not replacing, whole food sources and meals. You must realize that muscle is not built in the gym alone by lifting weights. What you do post workout and up until your next workout is just as crucial to building muscle mass as the workout itself. You should drink protein shakes just one or two times a day. This is when you can drink it: Post-Workout When it comes to protein intake there is no time more important than after your workout. The first two hours of this anabolic state is when your muscles are most responsive to amino acids. Maximum protein synthesis is achieved within the first two hours post workout. By consuming a simple carbohydrate drink immediately after your workout, you will activate an insulin spike from the pancreas, which will immediately shuttle nutrients into the muscle cells, we can force as much protein or amino acids as possible straight into the muscle tissue. So, then drink a protein shake. Pre-workout A pre-workout protein shake is integral to creating a positive nitrogen balance in the body. This is necessary to stimulate protein synthesis and increase muscle mass. If you’ve eaten a whole food meal consisting of a lean protein and carbohydrate at least 2 hours before training then a pre workout shake is not necessary, because there will be enough nutrients circulating to fuel your workout. Before bed Overnight some people will go several hours without food. With limited nutrients to your muscles, the muscle may then be forced to turn to amino acid stores to fuel metabolic processes. Many nutritionists recommend casein protein instead of whey protein before bed. Casein protein turns to a gel like consistency when it hits the stomach. This dramatically reduces the digestion and absorption rate, resulting in a slow and steady release of muscle building amino acids into the bloodstream throughout the night. In the Morning You've just gone 6 to 8 hours without proper nutrition. Your body needs protein quick. As glycogen stores run low overnight, the body is forced to turn to amino acid stores to power metabolic processes. This places the muscle into a catabolic (or breakdown) state. Protein is a fast-digesting protein that is perfect for when you wake up, since it quickly delivers amino acids to your muscles and counteracts muscle breakdown. Studies have also shown that a breakfast high in protein will result in less desire to eat big unhealthy meals throughout the day. Protein will help fill you up! Keep this in mind if you’re looking to lose weight. The result of overconsumption of protein powder can cause bloating and digestion problems. If you want to buy supplements, buy them from the best online supplement store. In India, the habit of supplementation is picking up and with the habit, a lot of fraudulent vendors have invaded the market. It is imperative to consult a dietician or your personal trainer before purchasing anything from so called best online supplement store, because it is your health you are dealing with.
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