Many people may have a problem with determining when it is better to deliver protein to your body – before or after training? Which protein nutrients to choose – is whey protein the best choice? This article should resolve any doubts. With his help, you’ll get your own opinion and choose the best products.
- Before training, take care of the right diet
- Pre-workout conditioner – BCAA
- Protein after strength training
Before training, take care of the right diet
A high-protein diet or a protein diet based mainly on the proteins themselves is not necessarily indicated. A well-balanced diet plays a very important role in strength training, which takes into account our current form as well as the training goal.
Many people do not like to practice on an empty stomach, which is still encountered with mixed opinions, so a safer choice is definitely to workout after eating. In principle, it is also dependent on free time. Some have it in the morning, then it is worth to do a workout after breakfast or only in the evening, when up to that time you should eat up to 4 meals.
It should be ensured that each meal provides the right amount of protein (1.6-2 grams per kilogram of body weight), fats (0.7 grams per kilogram of body weight) and carbohydrates that take up the rest of the demand.
If you want to count them, firstly calculate the daily caloric demand and then spread them into 30% of protein, 50% of carbohydrates and 20% of fats.
Conditioner before exercise – what to choose?
Before starting the exercise, it seems reasonable to consume 5 BCAA games. During training, the BCAA contained in the muscles is burned. Thanks to such a move and introduction into the BCAA circulatory system from the outside, the catabolism of muscles that occurs during increased physical activity decreases.
It has also been proven that the consumption of just one measure of protein before training results in increased protein synthesis and increased fat burning up to 24 hours.
Protein after strength training
After strength training, you should immediately consume protein corresponding to the equivalent of protein in one meal. For example, if we plan to consume 200 grams of protein per day according to a diet plan, we break it down into 5 meals – which gives 40 grams of protein in one meal – this is also what we provide after training.