Should I drink muscle powder before or after exercising

It is recommended to consume the muscle increasing powder within 30 minutes after exercising for better results. It can also be adjusted to be replenished before exercising or before bedtime according to training goals. The timing of consuming muscle building powder mainly depends on training intensity, personal absorption efficiency, and protein supplementation needs. After exercising, it is the golden window period for muscle synthesis and metabolism, 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 promote muscle fiber repair, and when combined with appropriate carbohydrates, it can accelerate glycogen reserve recovery. Supplementing with 30-40 grams of protein and 50-60 grams of carbohydrates after high-intensity strength training can help suppress cortisol secretion and activate muscle growth signaling pathways. Some trainers choose to drink a small amount of muscle building powder 30 minutes before exercising, mainly to prevent protein breakdown during training. This method is suitable for people who train on an empty stomach or have not eaten for more than 4 hours, but attention should be paid to avoiding gastrointestinal discomfort in lactose intolerant individuals. Supplementing with casein based muscle building powder before bedtime is suitable for people who need continuous amino acid release to increase muscle mass, which can reduce nighttime muscle breakdown metabolism.

The use of muscle building powder needs to be adjusted in conjunction with the daily total protein intake. Ordinary fitness enthusiasts can meet their needs by consuming 1.6-2.2 grams of protein per kilogram of body weight. It is recommended to obtain most of the protein through natural foods and supplement with muscle powder. Lactose intolerant individuals can choose to isolate whey protein, while those with renal dysfunction should control protein intake under the guidance of a doctor. Only by combining regular resistance training and sufficient sleep can we maximize the muscle building effect.