How To Use Protein For Muscle Recovery
Protein for muscle recovery is a key measure that must be taken in order be properly prepared daily activity. A rigorous workout can definitely take it’s toll on your body. This is why so many people are looking for the most effective ways to help their bodies recover from working out. There are certainly many schools of thought about how to best do this. Some methods are more effective than others. The chemistry of your body will play a large role in determining which method of muscle recovery will work best for you. There is one thing that is perfectly clear and nobody disputes – it is vital for people to make sure they receive correct nutrition in order for their body to recover faster.
Protein and the muscle recovery process
Most people who exercise on a regular basis understand that carbohydrates are an essential source of fuel when you are working out. They are also a critical component when it comes to helping your body recover after exercise. Unfortunately, many people still do not understand why protein is so essential to this equation. It is generally accepted that protein can enable you to recover much faster after exercise. However, what is not widely understood is the optimal timing to consume protein for muscle recovery, the best type of protein and the amount you should consume.
Other important information regarding using protein for muscle recovery is the type and breakdown of protein. Hydrolyzed collagen, one of the key ingreidents in ProCharge has the fastest absorption rate (bioavailability) compared to other proteins like casein, whey protein concentrate, whey protein isolate and plant-based proteins (soy, pea, etc). This fast acting protein would be ideal for use immediately after exercise. (View Protein Comparison Chart)
What is the right amount of protein?
People who are over the age of 18 should have a protein intake of 0.9 grams for every kg that they weigh. However, this amount could be significantly increased for athletes who exercise much more frequently than the average person. For them, the muscles are subjected to a higher level of stress and need more help recovering. Protein helps your muscles during the recovery process by helping energy stores that have been emptied to be replenished. Protein synthesizes new proteins that are found in muscle fibers. Protein also helps to repair damage that has been caused to muscle fibers by exercise.
How much protein should athletes consume?
As a general rule, athletes who are training for sports requiring endurance should consume 1.4 grams for every kg of body weight every day. However, athletes who are involved in strength and resistance training should consume more protein. Their daily consumption should be 1.7 grams for every kg of body weight. All of these protein requirements can be obtained very easily by eating the correct foods. In this case, it will not be necessary to add protein supplements that you find in the stores. Protein for muscle recovery is a key measure that must be taken in order be properly prepared for game day.
Resistance and strength exercise recovery time
Some very important things happen when a person performs exercise that involve a large amount of resistance. Muscle breakdown and protein synthesis rates are both increased for at least a full day after the exercise has been completed. Muscle mass will be lost if the person does not eat a meal that contains some form of protein. This is due to the breakdown in muscle exceeding the protein synthesis.
Endurance exercise recovery time
The most significant fuel to create energy when you are working out is called muscle glycogen. It is critical that stores of glycogen get refilled very quickly when a person is involved in athletic activities. This is certainly the case when a person is working out several times a day for long periods of time. The consumption of carbohydrates at regular intervals is the most effective way to begin the re-synthesis of muscle glycogen during the first several hours following a workout. After exercise, the consumption of protein aids in the synthesis and repairing of the proteins found in the muscles of the human body. Therefore, it is an essential element in the process using protein for muscle recovery.
What are the best foods to help with muscle recovery?
Protein can obviously be found in a wide variety of foods. Which ones are the most effective when it comes to protein for muscle recovery? A sports nutrition beverage, an energy bar, yogurt or some milk are all ideal for this purpose. However, you should make sure that there are a minimum of 10 grams of protein in any protein supplement that you eat. In addition, other foods containing protein will be acceptable if the ones mentioned earlier are not available to you. Fish, eggs and poultry will all be adequate sources of protein to give you the muscle recovery you are looking for. However, you should avoid having a huge meal too soon after a rigorous workout. Eat your food slowly to avoid upsetting your stomach. This is a frequent issue for people eager to consume protein in large quantities after they finish exercising.