Updated: Nov 19, 2020
Don't forget protein after your workout to help in muscle recovery! Ever heard that statement? Partially true! Read further to understand that idea plus some other facts about protein I've learned.
When you exercise, you damage your muscles, which your body then needs to repair, often making them more resilient and bigger/stronger in the process.
The raw material for this repair is the protein you ingest, and yes, after exercising, your muscles are more sensitive to the anabolic effect of protein, thus creating a window of opportunity — the “anabolic window”.
“You need protein right after your workout” may not be a myth so much as an exaggeration.
What matters most is your daily protein intake, but yes, ideally, you’ll want a post-workout consumption of protein of your desirable minimum: .5-.8 grams/protein per pound of body weight is ideal for performance and muscle gain. Easy way to calculate: body weight/2=protein in grams (ex. 130/2=65).
If you’ve been exercising on an empty stomach, you’ll be in negative protein balance, so consume protein soon after exercise. Otherwise, within the next couple of hours — the exact size of your “anabolic window” depends on how much protein you’re still digesting.
💪🏻Protein is an essential Macro-Nutrient (you must consume protein to live).
💪🏻Protein is made up of 20 amino acids, your body can produce 11 of these amino acids and 9 are essential because they must be obtained through diet.
💪🏻The essential amino acids are: Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, Valine.
💪🏻Protein is found throughout the body in muscle, bone, skin, hair and tissue.
💪🏻The supplement and muscle building industry typically recommends high levels of protein consumption with little to no confirmed benefit and may in fact be detrimental to health.
💪🏻Common sources of protein are meats, seafood, poultry, dairy, eggs and legumes.