Go to the gym, do some workout and consume a portion of protein powder within 30 minutes, we all know this formula very well for muscle building.
But things have never been so simple. It is pretty much difficult to consume protein within 30 to 45 minutes after workout.
For best results, you need to consume a sufficient amount of protein every day by evenly distributing between workout and rest days.
So you must be thinking that which is the ideal protein powder schedule which you should follow for building muscles? Let us have a look at it.
You must be thinking that why people urge of talking proteins into the body within 30 minutes of workout? The reason behind this is that the protein uptake is faster after a workout, so it is advisable to start the recovery process as soon as possible. It is likely that you will burn all the nutrients and hormones for boosting up your workout, so it is a must that the body recovers from the damage as soon as possible. Consuming around 20-30 grams of protein after a workout can help you effectively gain energy and repair the damaged muscles.
The 30 minute window is at certain true to some extent, but the best time for consuming a portion of protein powder is basically influenced by the meal you consume before working out.
According to a meta-analysis published in the Journal of the International Society of Sports Nutrition consuming pre and post-workout meals within 3 to 4 hours of one another was proven to be very effective for muscle growth compared to the consuming post-workout only. This means that if you consume 20 to 30 grams of protein 30 minute prior to the workout can help you build an optimal bulk.
The reason behind this is that muscle glycogen levels will be low if you are going too long without consuming any food. It is likely that your body will start breaking down protein during exercise in order to get some energy. Consuming protein and carbs before carrying out a workout can keep you fueled till you finish your workout.
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