But the study did not confirm that it was useful or useless. About half of the long-term studies say that "the timing of protein intake" is effective, but half of the studies say it is not effective. Studies have shown that these benefits are short-term and have many limitations. Aragon cites an article published in the American Journal of Clinical Nutrition, which is a comprehensive analysis of 22 studies. It found that protein supplements improved net weight and muscle strength. Because most studies require participants to take up protein after exercise, the study found that "ingestion timing" did lead to greater muscle gain.
Aragon points out that these participants consume an average of less protein than active normals (about 0.5 grams of protein per pound of body weight), while protein intakes allow them to reach maximum levels (about 0.8 grams per pound of protein). ). The help of protein intake may be just "the whole intake of protein" rather than the timing of the intake. From the research point of view, there is no way to independently derive the benefits of "time" or "overall protein intake".
You need to know the timing of protein intake. Here are three truths: 
1. "The window of magic" is longer than you think
Some experts say that you should take protein within 20 minutes of exercise, while others speak for an hour. In fact, you have a longer time. Studies have shown that muscle sensitivity increases protein for at least 24 hours. In fact, the 2012 study recalled that muscle protein synthesis may last for 24 to 48 hours. The effect of ingesting immediately after exercise is higher and decreases over time, but this does not mean that the "magic window" is closed after an hour.
This means that in theory you want to take protein immediately, but over time, the synthesis of muscle protein does not drop significantly, you don't have to rush to take protein whey. why?
2. Overall protein intake is more important
For athletes who want to stay healthy and lose weight on average, if you don't meet other nutritional needs, the timing of protein intake does not make much difference. It is not that "time" is not important, but that "time" is not the most important factor in building muscle and reducing weight. In addition to ongoing training, you need to get enough protein in a day.
Sub-intake of protein may be of maximum use. Published in the Nutrition & Metabolism literature in 2012, it was found that men are more likely to build a net weight than they are (uptake 8 times a day, 10 grams each) or have a low frequency of intake (one day). Ingested twice, 40 grams each time, "Ingestion every three hours in a day, a total of four times" is more effective. Researchers have noted that moderate amounts may be more effective in stimulating muscle protein synthesis. In addition to the benefits of muscle, protein has a significant satiety, so this will also help to "weight loss." The good news is that most of us eat three or four meals a day, just make sure your diet is balanced and contains protein.
3. It is also effective before eating.
Depending on the amount of your meal, the levels of amino acids, glucose and insulin in the blood peak in 1 to 3 hours after eating, and the muscle absorption state is the most acceptable for protein. After that, after 3 to 6 hours, these blood levels will fall back to the baseline, which is a big window. So, if it's convenient, you can take a protein-rich meal 1 or 2 hours before training to get the benefits. If your trip can't arrange a meal before exercise or because you are afraid of hurting your stomach, avoid eating. This is no big deal, just make sure you eat something after exercise. In the literature on endocrinology and metabolism, it was found that taking 20 grams of whey protein before exercise was as effective as taking it 1 hour after exercise.
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12.000pcs |
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50-55days |
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