Is muscle gain powder eaten before or after exercise

It is recommended to take the muscle increasing powder within 30 minutes after exercise for better results, and a small amount can also be supplemented 1 hour before exercise. The timing of taking muscle building powder mainly depends on the training intensity, personal absorption efficiency, and type of ingredients. After exercise, it is the golden window period for muscle synthesis, during which muscle fibers experience minor damage due to training, resulting in a significant increase in the absorption and utilization of proteins and carbohydrates. Whey protein based muscle building powder can quickly provide amino acids to help repair muscle fibers; Sugar containing components can supplement muscle glycogen reserves. After high-intensity strength training, it is recommended to choose a composite muscle building powder with a carbon water to protein ratio of 3:1, paired with an appropriate amount of banana or whole wheat bread to enhance absorption. Supplementing with a small amount of hydrolyzed whey protein muscle building powder 1-2 hours before training can provide energy reserves for continuous training and avoid muscle breakdown. However, it should be noted that the single intake should not exceed 20 grams to prevent gastrointestinal discomfort during training. People who train on an empty stomach in the morning can choose muscle building powder containing branched chain amino acids to reduce the risk of muscle loss.

The use of muscle building powder should be accompanied by scientific training and a balanced diet. The total daily protein intake should not exceed 2 grams per kilogram of body weight. Lactose intolerant individuals should choose to isolate whey protein, and individuals with renal dysfunction should control their dosage under the guidance of a doctor. Timely replenish fluids after training to avoid increased blood viscosity caused by a high protein diet. It is recommended to adjust the supplementation plan through body fat percentage monitoring, and high-quality protein from natural foods such as eggs and chicken breast should still be the main source.