What are the effects and effects of drinking muscle building powder during running

Moderate consumption of muscle building powder during running can help replenish energy and promote muscle recovery, but it needs to be adjusted according to exercise intensity and individual needs. The main functions of muscle powder include supplementing protein, accelerating muscle repair, providing exercise energy, maintaining nitrogen balance, and reducing muscle breakdown. Excessive intake may increase gastrointestinal burden or lead to excess calories.

1. Supplementing Protein

The core component of muscle building powder is whey protein or plant protein. Drinking it after running can quickly fill the protein gap. Protein is a raw material for muscle synthesis, especially suitable for use after high-intensity interval running or long-distance endurance training. It is recommended to choose pure protein powder without added sugar to avoid additional calorie intake.

2. Accelerated muscle repair

The micro muscle damage caused by running requires protein involvement in repair. The branched chain amino acids in muscle powder can directly act on muscle tissue, shortening the recovery period. The effect is more significant for people who run more than three times a week or run more than 10 kilometers in a single run.

3. Provide exercise energy

Partial muscle building powder with slow-release carbohydrates can provide continuous energy for long-distance running training. This type of formula is suitable for use during marathon preparation, but it is recommended to choose the low sugar version after daily easy running or anaerobic training. Note that total calories should be included in the daily diet plan.

4. Maintaining nitrogen balance

The nitrogen elements produced by protein digestion help maintain the state of muscle synthesis metabolism. Drinking a small amount of muscle building powder on an empty stomach before a morning run can prevent muscle breakdown caused by exercise, but lactose intolerant individuals need to switch to isolated whey protein or pea protein products.

Fifth, reduce muscle breakdown

Long term aerobic exercise may consume muscle protein for energy supply. The leucine in muscle increasing powder can activate the mTOR pathway to inhibit muscle breakdown, especially for athletes with low body fat percentage or those on a low-carbon diet, it has a protective effect.

Runners who use muscle building powder should match their training goals, and during the weight loss period, the daily total amount should not exceed 1.5 grams of protein per kilogram of body weight. It is recommended to use muscle gain powder as a dietary supplement rather than a substitute, in combination with natural protein sources such as whole grains and lean meat. The absorption efficiency is highest within 30 minutes after exercise, and it is necessary to ensure sufficient daily water intake to promote metabolism. People with basic diseases such as abnormal renal function or diabetes should use it under the guidance of a nutritionist.