Do you drink muscle building powder before running or after running

Drinking muscle building powder after running has a better effect, and supplementing within 30 minutes after exercise can help with muscle repair and synthesis. The main components of muscle building powder include whey protein, branched chain amino acids, etc. The intake should be adjusted according to the intensity of exercise and individual needs. Supplementing with muscle powder before running may increase gastrointestinal burden and affect athletic performance. Protein absorption efficiency is low on an empty stomach, and high-intensity running may cause gastrointestinal discomfort. Some people may experience bloating, diarrhea, and other reactions when consuming high lactose muscle building powder before exercise. After exercise, it is the golden window period for protein supplementation, during which muscle fibers are in a minimally damaged state and the absorption and utilization rate of amino acids is significantly improved. Whey protein can quickly provide essential amino acids, while branched chain amino acids can reduce muscle breakdown. Pairing with an appropriate amount of carbohydrates can further promote insulin secretion and accelerate nutrient delivery. However, it should be noted that the single intake should not exceed 30 grams of protein to avoid exacerbating the metabolic burden on the kidneys.

It is recommended to adjust the supplementary strategy according to the training objectives: those who focus on endurance training can reduce the amount of muscle gain powder used, while those who focus on strength training need to ensure sufficient protein intake. In daily diet, priority should be given to obtaining protein from natural foods such as eggs and chicken breast, and muscle gain powder should be used as a dietary supplement. Patients with metabolic diseases such as renal dysfunction or diabetes should be consulted before use to avoid health risks caused by blind supplementation. Timely hydration before and after exercise helps transport nutrients and eliminate metabolic waste.