From hair strands to nail tip, we have proteins all over in our body. The importance is amplified for people in intense workout regime. Their pre- and post- exercising diets are well structured to make sure that are rich in nutrients important to support building and repairing of muscles and body fibers.
Athletes and gym enthusiasts undergo a lot of muscle damage during their practice sessions so their body demands proteins increases. One must not miss out protein diet post workout because daily damage needs daily treatment to put the body back on track for next day session. Also, it creates more free radicals in the body which are harmful to skin tissues.
Protein is a polymer chain of amino acids which are the tiny building blocks. It breaks down when comes in contact with stomach produced hydrochloric acid and protease enzyme. There are 9 essential amino acids which can’t be biosynthesized and consumed in dietary form only. But what is the ideal amount that should be consumed?
It is always nice to know the limits because overdo is bad. Similarly, protein has to be restrained after the body’s maximum demand. Everyone’s body has different requirements but to broadly classify, it can be said:
- For beginners, 0.4-0.8 grams per kg of body weight per day.
- For athletes or physically active people, 1.00-1.50 grams per kg of body weight per day.
However, average men protein intake could be around 56 grams and for women, it is 46 grams a day.
The best individualistic advice is given by the dietician. It was observed in a study, protein diet taken in every 4 hours can help to maintain lean body mass but a muscle strengthening diet should be taken just after the exercise because body stays in highest demand to digest and use amino acid for repairing damaged tissues.
Ways to consume:
Whey Protein Powder
The smaller size increases the efficiency of digestive protein. Hence, it is taken in form of powder giving advanced benefits which are the need of the hour after workout. People prefer shakes and smoothies made with whey powder for better taste. It is an inexpensive way for quality and concentrated way to take protein in the body.
Lean beef is high in protein and amino acids are known as a low-calorie diet. It is consumed to improve body’s muscle growth. Lean beef proteins are easily digested. Also, when you cut down on carbs, it is best replenishing diet as it saves body cells from destroying themselves and provides energy for a high-intensity workout.
Fish meal, especially Tuna fish, is a rich source of protein which is loaded with Vitamins and Omega-3. This low-fat meal can be a daily supplement of protein.
Protein and eggs go hand in hand. Eggs are the first choice of athletes when it comes to the natural source of protein intake. This post workout food keeps the hunger pangs away and nourishes vital nutrients.
This leafy diet is full of Glutamine, an essential amino acid. It is also rich in Iron, Magnesium, Vitamin A, C, B2, B6 and E. Vegetarian, and Vegan can simply catch up with all the benefits that an animal protein diet gives.
It is the purest form of casein protein which is the slowest digesting protein. It helps to avert the digestion of body’s own cells to produce energy. It improves body lean mass.
The natural protein intake post workout is always great for body maintenance. One must consult a dietician to know what their body demands as everyone has different metabolism.
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