2023-05-18 15:14:34
In the fitness world it is believed that there is a determined time following exercising to be able eat protein and carbohydrates, in order to make the training effective. Science tries to explain if this Is it true or is it a myth.
It is common to see people in the gym with protein shakes before or following training. It not only serves as an intake of a protein supplementif not that it is a form fast y simple to consume it if you are away from home. It is key to remember that you should always consult a doctor, nutritionist or sports specialist regarding whether or not to take supplements.
To obtain good results, it is not only necessary to protein consumptionbut also needs to go hand in hand with moments of recovery. This serves to be able to have a good performance in the next training session and thus be able to meet the proposed objectives.
Is there an exact time for post-workout protein intake?
It is said that there is an “anabolic” window, which is present up to 30 minutes following training, in which proteins can be better assimilated. To some extent this is true. If you want to increase muscle mass, you need to eat protein. The medical specialist may indicate adding specific meats or other types of foods with protein content, but a protein shake may also be suggested.
The consumption of protein is essential to be able to recover and encourage the muscle growth following the workouts. People looking for physical changes consume approximately 1.8 to 2.2 grams of protein per kilo on a daily basis.
Masa muscular. Foto: Getty Images
These shakes provide amino acids in athletes to achieve an increase in muscle mass being used in the correct proportion. What it does is generate a caloric surplus by increasing muscle or deficit to achieve fat loss.
Muscle training. Photo Shutterstock.
Do we ingest the protein before 30 minutes?
According to a study conducted by MHSalud it is argued that, no need to eat protein before 30 minutes since that anabolic window where the muscles are able to acquire these proteins can be up to 24 hours following training.
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