While protein needs differ between individuals, the consensus is that exercising individuals consume between – 2g/ kg/day. For those participating in resistance exercise this figure should lean towards the higher end to ensure positive nitrogen balance and to sustain an anabolic environment. Extra protein should also be ingested pre- and post- workout for maximum muscular gains. Not meeting these protein requirements can severely hinder your ability to gain muscle mass and to repair damage to the muscles from exercise. Aside from proteins effects on muscles, it may have additional benefits in terms of aiding weight loss. High protein meals are often more satisfying, making you feel fuller for longer and preventing binges throughout the day. Protein unlike carbohydrates does not create fluctuations in blood glucose which is one key drive for hunger response. Those consuming increased protein often have favourable fat mass/fat free mass ratios. That is, people who have higher protein diets have more muscle and less fat.
A protein rich diet is essential for lean muscle growth and repair. Amino acids are the building blocks of protein, helping to builds and maintain lean functional muscle, increase strength and promote the feeling of satiety, keeping you fuller for longer.
After training Following exercise your body is in an anabolic state, with your muscles requiring an influx of protein, rich in amino acids to promote protein synthesis and begin the recovery process. Immediately post-exercise is the best time to consume protein,
with a protein shake being the ideal option due to its convenience and fast absorbing nature.
This disregard of the hormonal aspects of insulin as a primary mode for nitrogen assimilation through ingested post workout protein powder or that the effects of nutrient timing are null is ridiculous. The methodologies of all the studies cited can be questioned. Tell any professional competitor that nutrient timing doesn’t matter and they will laugh in your face. Advanced exercise endocrinology should have proven the point that hormones influence body composition, especially insulin. Absorptive states are when nitrogen levels should be highest. Catabolism and anabolism occur simultaneously all the time.