Muscle = energy+protein+anabolic nutrients. As can be seen from the previous formula, protein is a very important substance in the process of muscle synthesis. Protein is a general term, which mainly includes 20 kinds of amino acids. Different amino acid combinations become different substances needed by the body, such as myoglobin, hemoglobin, globulin and so on.
Why should we supplement protein powder for fitness?
Because exercise consumes a lot of energy, protein's catabolism is aggravated, and even protein's negative balance may appear. Therefore, the intake of protein, especially high-quality protein, should be increased to ensure the metabolic needs of the body and promote muscle synthesis.
Function of protein powder in fitness;
Appropriately increasing the intake of protein plays an important role in supplementing the loss of protein during exercise, increasing muscle strength, promoting the synthesis of hemoglobin and eliminating fatigue. Because whey protein is rich in branched-chain amino acids, it can promote the synthesis of muscle protein, which is more suitable for sports and fitness people. If the purpose of fitness is to gain weight and muscle, it is a good choice to supplement protein powder appropriately.
Because of its excellent physiological value, higher than the biological value of eggs and beef, protein powder is highly valued by fitness enthusiasts, so we must pay attention to the timing of taking it.
When the human body is on an empty stomach, it is best to eat food to meet the energy needs of the human body first, and then to repair and accumulate the body. So don't eat protein powder on an empty stomach, otherwise it will be digested by the human body as an energy substance, wasting protein. It is best to eat a few hours after meals, usually 30 minutes after morning. If you are in a hurry to go to work and have no time to wait, you can eat other foods before eating protein powder.
Athletes, bodybuilders, bodybuilders, because high-intensity exercise consumes muscle protein, which is not good for muscles, can't insist on when is the best time. They must supplement protein after exercise. Therefore, they can eat protein powder half an hour after exercise to prevent muscle damage caused by protein deficiency.
Standard management methods:
Drink 65438+ 0~2 powder of fitness protein powder within 30 to 40 minutes after exercise. Why do you drink after exercise? It is because the muscles that have been trained are congested and swollen, which will achieve the effect of training where it is big and where it is small. But girls should not be nervous. If you want to build big muscles, you need to do extremely heavy weight training to get bigger, and appropriate weight can decorate beautiful lines.
Drink a cup of protein powder before going to bed, with whole wheat food, egg products and so on.
Sleep is an ideal time for growth hormone secretion and muscle synthesis, and it is also the peak of nutrient reserve consumption. Supplementing protein can provide nutrition for growth and supplement the decomposition of nutrients in the body during sleep. With whole wheat food or eggs, it can prolong the absorption time of protein, provide nutrition for the long-term sleeping body, and be beneficial to muscle growth.