Hard workouts, sports lifestyle toughen you up and help you become a better person. The more and more you train, the faster and better results you will get later, but there is a point that prevents you from achieving the desired results and continuing to train with pleasure. Insufficient recovery is this point that prevents you from training and getting the desired results. Muscle soreness, crepature, lowered immunity can put a pause on your efforts and set back your progress by a few weeks. Overtraining and lack of recovery elements can lead to lower immunity, and moreover affect the overall quality of everyday life.
MUSCLE RECOVERY PROTEIN
When it comes to muscle recovery, you should start with a basic supplement such as protein. Protein is translated as regular protein, which we can get from foods rich in it. Chicken, fermented cottage cheese, eggs and other animal products are excellent types of protein that contain amino acids that help build and repair muscles. In order to have a full recovery and foundation for the body, from which it will take resources not only to repair muscles, but also to build new ones, it is recommended to consume at least 1.5 grams of protein per kilogram of lean body mass. Usually, these norms can vary according to your goals and the amount of exertion you get during exercise. For example, if a person has decided to lose weight and preserve the maximum amount of muscle fibers, he needs to raise his protein intake to approximately 2 grams. The so-called protein can be obtained from different types of animal and plant origin. About the main and best types of protein we will talk further.
BEST TYPES OF PROTEIN
Often people opt for budget-friendly types of protein such as soy protein, pea protein, and rice protein. Of course, if you do not consume animal products, such an alternative will not be bad in order to preserve your muscles. However, these types of protein are much worse in terms of amino acid content and when compared to regular meat. This suggests that less of the right amino acids will have a much worse effect. Here are the best kinds of proteins that will supply your muscles with all the necessary components:
- Whey protein concentrate: the most popular type of protein in the world. It contains all the essential and substituted amino acids that improve muscle growth. This protein is made from whey and is sold in powder form with pleasant flavors. Such protein is quickly digested and brings the desired results;
- Whey protein isolate: compared to concentrate, this is a more purified protein, without fat, lactose and sugar. It is fast digesting and ideal for people with lactose intolerance and weight loss;
- Casein: it is a type of protein found in milk and has a complex structure. What makes this protein exceptional is that its digestion time is 4-6 hours. Casein forms a thick gel in the stomach, which promotes the gradual release of amino acids into the body. It is commonly used to protect against overnight muscle breakdown. Casein is an excellent evening protein and also comes in handy for people who want to lose weight as a dinner;
- Egg white: this is a high quality protein found in eggs. It contains all the necessary amino acids for building and repairing tissues in the body. Like whey protein, it is quickly digested. The advantage is that it is suitable for people with complete lactose intolerance.
HOW AND WHEN TO TAKE PROTEIN?
Once we have determined the importance of protein for muscle growth and repair and have chosen the type of protein that is right for our body, the next step is to determine when to take it. In fact, if we choose a regular fast-digesting protein, the main goal will simply be to get enough protein throughout the day. Ideally, this is the consumption of protein between meals, or when we realize that our meals do not contain enough of the protein we need. In this case, 200ml of water or milk and 30g of whey protein powder will be a great addition to the diet. The only time our body really needs and can absorb more protein is a few hours after a workout. Therefore, most studies say that taking protein directly after a workout will give the best response to the body to help repair and build new muscle.
Casein is best taken in the evening 30 minutes before bedtime, as its digestion time is much longer than regular protein. The gradual release of amino acids into the bloodstream will provide improved recovery during sleep, which will protect the body from excessive crepitation and promote faster healing of muscle micro-traumas.
AMINO ACIDS FOR RECOVERY
Amino acids are the building blocks of proteins and are important for repairing tissues, including muscles, after physical exertion. Indispensable amino acids, i.e. those that the body cannot synthesize on its own, are particularly useful elements for muscle recovery and growth. The main amino acids are L-leucine, L-valine, L-isoleucine, L-lysine, L-threonine, L-methionine, L-phenylalanine, Tryptophan Isoleucine. The list of these essential amino acids is responsible not only for recovery after exercise, but also contributes to the adaptation of the nervous system after exertion and improves the general condition of the body.
All these amino acids are important elements in our body, especially for those who have additional physical activities. Therefore, you can get them from foods such as eggs, milk, cheese, fish, chicken or from high quality supplements in free form or in the form of protein.
The main building material for muscles is protein. It is through protein that the repair and construction of new muscle fibers takes place. Protein is a basic supplement that is recommended to have in your diet due to the fact that it is quite difficult to get the right amount of high-quality protein. The main types of protein are whey concentrate, isolate, casein and egg protein. These types contain all the essential and non-essential amino acids, which play an important role in recovery after training. In order to get the necessary amount of protein, you should consume 1-2 protein shakes per day, which will improve the condition of your muscles and give them a stimulus for growth.
