People who exercise heavily tend to have a greater appetite, and they usually get enough protein from normal food without the need for a special high-protein diet or supplements. But they may also contain unexpected – and undisclosed – ingredients such as prohibited stimulants, steroids, diuretics and heavy metals. Supplements aimed at bodybuilders and sports people sometimes contain added extras like certain vitamins and minerals, as well as creatine and legal stimulants such as caffeine. So consider having these products, rather than 'low-carb' alternatives. Simple carbs also cause an increase in insulin levels in the blood, which increases the uptake of amino acids and further boosts muscle growth. Having some sugar, honey, maple syrup or other simple carbohydrates after exercise helps restore glycogen. When you work out, your body uses glycogen, a glucose-based form of energy stored in muscles and the liver. But milk, yoghurt, smoothies and breakfast cereal with milk are also recommended. Protein supplements aimed at recovery should contain a mix of protein and carbohydrates, and can be a convenient option, especially if you're travelling or your next meal is a long way off. Vegan supplements, made from soy, pea and/or rice protein, are increasingly popular. It's also cheap and readily available as a waste product in the cheese-making process. Whey protein found in milk is considered an ideal protein choice because it's high in the key muscle-building amino acid called leucine, and is digested quickly, so it's available when the body's ability to make muscle tissue is at its peak.
Muscle repair and growth continues over 24 hours, so you can continue to reap the benefits from subsequent meals. There's much debate about how long this muscle-synthesis window of opportunity is – some experts say it's as little as 30 minutes, but it's likely 1–4 hours. The optimal amount of protein for a post-workout snack is thought to be about 20–30 grams. How much and when?Īfter working out, muscles are receptive to making use of protein, so eating protein shortly after training gives the maximum benefit. The recommended amount of protein per day for athletes ranges from 1.2–2.0 grams per kilogram of body weight.
To do this, it uses amino acids, the building blocks that make up protein.
Working your muscles hard breaks them down, and when you rest and recover, your body gets to work rebuilding them. While it's true that athletes have higher protein needs than less active people, it's debatable whether they really need a supplement. Protein supplements are often targeted at active people – everyone from weekend warriors and gym junkies to elite athletes.