Proteins cannot be missing in the diet of those who train often and constantly and sportsmen, even amateur ones, know this well.
Fundamental for anyone because they are an integral part of the pyramid of the Mediterranean diet and considered irreplaceable by all nutritionists, for those who make efforts such as those necessary to complete a workout, they are even more so.
If the gym and proteins are therefore an inseparable combination, it is good to know why we are so important and how and when to consume them.
Indeed they exist basic rules to follow regarding timing and quantity, and mistakes that it would be better not to make.
Importance of proteins for those who play sports
Il role main protein in relation to training is to aid and broaden muscle developmentespecially through a process called protein synthesis.
Furthermore, during the fitness session the body needs a lot of energy and muscle proteins can be synthesized to obtain it.
The requirement changes depending on the intensity of the training and must be adjusted accordingly.
That’s how much protein it takes to build muscle.
How much protein to take
In general, a person of average height and weight who leads a standard life should consume about 0.9 grams of protein per kilo of body, but those who practice regular physical activity are advised to increase the doses up to at least 1.6 grams or even more if the training is particularly intense.
In addition to the quantities, the times must also be taken into consideration and for this reason it is important to divide the protein intake into each meal and snack of the day and according to the timing of the training.
To get the most out of protein synthesis, on average, an adult who doesn’t play sports at too high levels could take about 90 g of protein per day.
Here are the foods with the most plant-based protein and how to increase your intake.
When to take protein
When you have been fasting for several hours, the demolition, and therefore the reduction, of proteins starts; while the opposite happens when this element is added to a meal.
The amino acids obtained from food proteins remain in circulation for many hours; that’s why, especially those who don’t follow particularly high-load workouts, and who don’t follow a restrictive diet, protein timing has a relative importance.
However, for various reasons (e.g. digestibility, handling, etc.), a homogeneous protein intake is still ideal, divided into 5 or 6 daily meals between primary meals and snacks.
Proteins can be taken both before and after training. If you do first it is good to be sure to digest them without effortso as not to weigh too much.
If protein is taken After the workout is advisable to wait no later than 45 minutes. This facilitates the mechanism known as protein synthesisessential for the constriction of muscle mass.
This occurs over the course of the two days following your workout but not consistently. It is in fact at its maximum in the first 40 minutes following the session, remains high in the following 3 hours, halves after 24 and reduces to a third after 48 hours.
Taking into account these timings it is it is essential to take it as soon as possible after the workout a quantity of protein suitable to satisfy the demand of the muscles. In fact, not doing so means losing the effectiveness of the training.
A protein shake is the simplest and most functional post-workout solution to activate protein synthesis and help muscle development.
Here’s how to add protein to your meals.
How betaine helps protein synthesis
Betaine is one natural substance which plays an important role in contrasting cardiovascular disease but is very useful also to support muscle developmentprovided that it is combined with the appropriate amount of protein powder and if the timing of intake is used.
For this reason it should always be included in the diet of an athlete. Mainly contained in sugar beet and spinach, in quinoa, broccoli and oats, it acts through its cytoprotective mechanism of action which defends the intracellular volume by protecting it from the possible loss of creatine molecules.
The intake of betaine also serves to reduce dehydration in the event of prolonged training sessions or those conducted in a warm and closed environment, even better if combined with mineral salts.
Mistakes not to be made
As said therefore, proteins for those who train are very important but so is not to overdo it. Taking them in excessive quantities is in fact the most common mistake made by people who are dedicated to fitness, who fill their food routine with foods with a high protein content, especially of animal origin.
The ones that are the most popular are the classics chicken or turkey breast, eggs and egg whites and although eating them is absolutely beneficial, we must not forget that following a well-balanced Mediterranean diet is more than enough to give your body the protein intake it needs to better face your workouts.
Source: www.my-personaltrainer.it
