Do you drink protein before or after exercising

The timing of supplementing protein powder before and after fitness should be adjusted according to the training objectives. It is recommended to consume it within half an hour after exercising to increase muscle mass, and to supplement before exercising for weight loss or endurance training. The main functions of protein powder are to promote muscle synthesis, relieve exercise fatigue, supplement energy gaps, maintain nitrogen balance, and optimize training effectiveness.

1. After muscle building training, supplement [SEP]. Within 30 minutes after strength training, it is the golden window period for muscle synthesis. At this time, supplementing whey protein can quickly provide essential amino acids and stimulate the rate of muscle protein synthesis to increase. Whey protein is rich in leucine, which can directly activate the mTOR signaling pathway to promote muscle fiber repair. supplementation after training should be accompanied by an appropriate amount of carbohydrates, and insulin secretion helps to transport amino acids to muscle tissue. It is recommended to choose separated whey protein or hydrolyzed protein powder for higher absorption efficiency. It should be noted that the single intake should not exceed 30 grams, as excessive intake may increase the burden on the kidneys.

2. Supplementing before weight loss training

Supplementing casein or plant protein 30 minutes before aerobic exercise can prolong satiety and avoid hunger during training. Slow release proteins can continuously release amino acids, reducing muscle breakdown metabolism during exercise. Mixing whey protein with dietary fiber can stabilize blood sugar fluctuations and is suitable for fasting training populations. Hypertensive patients should choose protein powder with a low sodium formula to avoid sudden increases in blood pressure during exercise. It is necessary to control the single intake within 20 grams to prevent gastrointestinal discomfort from affecting exercise performance.

3. Combination of endurance training before and after

Marathon and other long-term exercises can adopt a segmented supplementation strategy before and after. Drink protein drinks containing branched chain amino acids one hour before training, and supplement 5 grams of hydrolyzed protein powder every 45 minutes during exercise to maintain blood ammonia levels. Supplementing whey protein with fructose within 2 hours after training can accelerate muscle glycogen synthesis. Elderly fitness enthusiasts are recommended to use protein powder containing vitamin D, which helps absorb calcium and prevent sports injuries. When supplementing protein, it is necessary to increase water intake simultaneously, with 3 milliliters of water per gram of protein.

IV. Special population adjustment

diabetes patients should choose isolated whey protein without added sugar to avoid blood sugar fluctuation after exercise. Lactose intolerant individuals can choose plant-based proteins such as pea protein or rice protein. It is recommended for teenagers to obtain protein through natural foods. If protein powder is needed, it should be done under the guidance of a doctor. The daily intake of protein powder during the postpartum recovery period for pregnant women should not exceed 1.2 grams per kilogram of body weight. Individuals with renal dysfunction must undergo medical evaluation before using protein powder.

Fifth, Protein Type Selection

Whey protein is suitable for the vast majority of fitness enthusiasts, with a fast absorption rate and high biological value. Casein is suitable for supplementing before bedtime and can maintain the supply of amino acids at night. Soy protein contains phytoestrogens, making it more suitable for female fitness enthusiasts. Composite protein powder mixed with multiple protein sources can meet all-weather needs. Collagen peptides have special benefits for joint ligament repair and are suitable for high-intensity trainers. When selecting, please refer to the ingredient list to avoid products containing artificial sweeteners. The recommended daily total protein intake for fitness enthusiasts is between 1.4-2.0 grams per kilogram of body weight, with no more than 50% supplemented through protein powder. Long term use of protein powder requires regular monitoring of liver and kidney function, and timely supplementation of vitamin B after training to help with protein metabolism. High quality proteins such as fish, chicken breast and eggs in natural foods should be eaten together with protein powder. Those with dairy allergy can choose soybean milk or quinoa as alternative protein sources. Pay attention to avoiding high-fat diets within two hours before and after training to avoid affecting protein absorption efficiency. It is recommended to adjust the protein supplementation plan every 3 months and make personalized adjustments based on changes in body fat percentage and muscle mass.