Why Do You Need Protein?
Protein is essential for muscle growth and recovery. It helps balance muscle protein synthesis (MPS) and muscle protein breakdown (MPB), key factors in maintaining or building muscle. Eating enough protein throughout the day ensures you stay in a positive balance.
How Much Protein Do You Need?
For those aiming to build muscle, research suggests 0.6 – 1.1 g of protein per pound of body weight daily.
Should You Eat Protein Before Your Workout?
If you haven’t eaten a meal with 20+ g of protein within 5 hours of your workout, aim to get 20 g of protein within 2 hours before exercising. A shake or light snack is best.
Should You Eat Protein After Your Workout?
The consensus is to aim for 20-40 g of protein within 2 hours post-workout. However, overall daily protein intake is the most critical factor.
Best Protein Sources
Animal proteins (meat, dairy) are complete sources, while plant proteins (nuts, beans) are also effective when mixed. Protein powders are a convenient option, with whey protein being quick-digesting and ideal for muscle growth.
Takeaway Point
Timing protein intake around workouts can help, but hitting your total daily protein goal is most important. Focus on overall calories, protein, and consistent strength training for the best results.
Article by Theo Brenner-Roach from Lift Learn Grow