Do you eat muscle powder after exercise or before exercise

It is recommended to take the muscle increasing powder within 30 minutes after exercise for better results, as taking it before exercise may affect athletic performance. The timing of taking muscle building powder mainly depends on the training objectives, personal tolerance, and ingredient characteristics. After exercise, it is the golden window period for muscle synthesis metabolism, during which muscle fibers are in a minimally damaged state and glycogen reserves are consumed more. Whey protein based muscle building powder can quickly provide amino acids to promote repair, while carbohydrates help restore muscle glycogen. This stage of intake can increase protein utilization, especially for strength trainers who aim for muscle hypertrophy. However, it is important to avoid consuming high-fat foods together to prevent delayed absorption. Some trainers may take a small amount of muscle building powder containing branched chain amino acids one hour before exercise, which helps reduce muscle breakdown during training. But high sugar formulas may cause discomfort in the stomach during training, and stimulating ingredients such as caffeine may trigger palpitations. People who train on an empty stomach in the morning can use this method as appropriate, but the single intake should not exceed 20 grams.

Regardless of whether taken before or after exercise, it should be accompanied by sufficient drinking water to promote metabolism, and the daily total protein intake should not exceed 2 grams per kilogram of body weight. Individuals with renal dysfunction should consult with lactose intolerant individuals to recommend the use of isolated whey protein formula. continuously observe the body's reactions, and adjust the medication plan if digestive disorders or skin allergies occur.