Everything You Need to Know about Protein Powder
If you’re hoping to build a good amount of muscle, you’ll not only need to spend time weightlifting, but you’ll also have to make sure that you have the necessary nutritional support. Protein is an essential part of any weightlifters diet as it helps to repair and rebuild damaged muscles after an intense workout. While you may think eating plenty of chicken and red meat will be enough to support your efforts at the gym, it’s not quite as simple as that. If you’re looking to reach your target of 1.4-2g of protein per kilogram of bodyweight per day, you’ll like have to eat more than an extra chicken breast and a handful of nuts. This is where protein powder comes in!
Do I Need Protein Powder?
You’re going to need more than the recommended daily intake of 55g of protein if you’re hoping to bulk up and protein powder is an easy and convenient way to increase this. Whey is a fast-digesting protein which is especially convenient after training, while casein, a slow-release protein, is perfect for just before bed so that muscle-building amino acids are slowly released into your bloodstream overnight to repair muscle damage while you sleep. When it comes to protein powder, it’s important to remember that it should only be used as a supplement and cannot be used to replace a complete and varied diet.
How Do I Eat Protein Powder?
Protein powder is almost as convenient as online gambling NZ and is one of the most versatile ways to get an increased intake of protein as it can be mixed with water, flavoured fluids such as coconut water or milk, or blended into a fruit smoothie for a filling and delicious snack. Protein powder can even be used in cooking and there are plenty of recipes online to help you use protein powder in the most efficient way possible. For example, blend your protein powder with an egg and a banana then fry in a pan to create high-protein pancakes.
How Much Protein Powder Should I Consume?
The typical serving suggestion for protein powder is approximately 30g and there’s a good reason behind this. Research has found that 30g of protein is the ideal amount to repair the damage caused by intense training and initiate the laying down of new muscle tissue, a process known as muscle protein synthesis. Studies have also shown that a high-protein diet may also help reduce body fat levels, so you’ll become leaner and stronger.
When Should I Consume Protein Powder?
Your muscles need a protein boost right after you work out in order to being repairing compromised muscles, so this is the best time to consume protein powder. Its recommended that you drink whey protein mixed with cold milk or water within 30 minutes of finishing your workout in order to flood your bloodstream with amino acids, which are quickly pushed into your muscle cells to create new muscle tissue.