The ingestion of protein before the workout and throughout the day, is associated with numerous benefits. Come learn what!
The impact of the meal pre-workout in the yield and increase muscle mass is an evidence undeniable. Indeed, the ingestion of protein before the workout is already considered a must for those who want to get the best results.
But today, even if too much importance is attached to this meal, neglecting the daily intake fractional of protein, which is nowadays considered as the key factor of the increase in muscle mass.
In fact, to build muscle, it is necessary to eat about 20-30 g of protein of high biological value to each 3h, accompanied by an energy intake suitable, for only thus will be able to create an anabolic environment conducive to muscle development.
And this assumption is independent of the training, that is, a meal rich in protein stimulates the organic synthesis of muscle mass even though you do not go into a workout the following.
Already the limit of 30g per meal, with respect to the maximum amount of protein able to stimulate aa protein synthesis after a meal.
That is, if you ingest more than 30g protein in a meal, the excess will not be used to build muscle mass, but for other purposes, such as, for example, serve as an energetic substrate.
Thus, if you ingest protein sources in each meal (three hours), you will eventually train between meals and ensure the amount of protein needed before your workout.
BURN FAT MORE QUICKLY
It is in the form of food or supplement, the intake of protein before a workout seems to be the strategy most suitable for those who want to burn fat more quickly.
This is due to the increase in resting energy expenditure promoted by the protein. With this increased resting energy expenditure, the body will burn more fat.
Thus, consuming protein before training helps to increase resting energy expenditure and, consequently, the metabolism, the basal, on the day following training.
PROVIDING AMINO ACIDS DURING THE WORKOUT
If you consume protein before a workout, increases the availability of amino acids to be used by the muscle during and after exercise, an important factor to take maximum advantage of the training.
In this way, and allied with an intake of protein post-workoutto ingest protein before a workout is essential to promote the synthesis and increase in muscle mass.
TO AVOID MUSCLE CATABOLISM
The protein intake will keep the body in anabolic state during the workout, thus reducing catabolism (breakdown) of muscle.
THE BEST SOURCES OF PROTEIN FOR BEFORE WORKOUT
Before training, should opt for protein of high biological value, since it has an amino acid profile similar to that of the muscle, containing all the essential, and a good digestibility.
In this sense, the protein sources of animal origin are those that have a higher biological value.
PROTEIN SHAKE WHEY
The Whey protein is the champion of the protein supplements, the supplement is most sought after for the purpose of increasing muscle mass and performance.
Corresponds to the protein of the serum of the milkbeing extracted during the process of manufacture of the cheese. Thus, it is a protein of the highest quality, quickly absorbed and very easy to be consumed.
Although the majority of the recommendations point as a height ideal for your consumption post-workout, it can also be consumed pre-workout to enhance the gain in muscle mass and combat the muscle catabolism inherent in the training.
Lean meats such as chicken or turkey without the skin are great options, especially if your meal pre-workout is lunch or dinner.
Provide protein of high biological value, low fat (if you take the skin, of course!). The ham made on the base of birds, it is also a good alternative for a meal pre-workout.
Is fat (salmon, sardines, mackerel) or slim (daffodil, cod, hake), the fish is also a great option for a breakfast before a workout rich in protein of high quality.
The tuna natural, thanks to its versatility, it can also be consumed at other times of the day, particularly in snacks pre-workout.
The egg protein has been recognized as the reference point for all other sources of protein, due to its high quality.
Effectively, the protein of the egg, usually extracted from egg white, has an amino acid profile complete and fully meets the needs protein before a workout.
This protein, in addition to presenting a reduced content of calories, is virtually fat-free and cholesterol, playing a critical role in the construction, repair and maintenance of body tissues.
5. FRESH CHEESE, SKIMMED CHEESE AND QUARK
The fresh cheese slim is more of a source of protein of high biological value, but lower digestibility than the previous ones, by the fact that it is a food rich in casein, a protein digestion and absorption is slower.
As such, should only be included in a meal pre-workout if this is ingested up to two hours before training.
The cheese quark, one cheese who all speak is, in fact, the family of the fresh cheese.
It is a cheese more mild, with a creamy texture, very similar to Greek yogurt. This type of cheese is virtually free of fat, with less fat than any other cheese, including some that have the label of light.
Of high nutritional value, is very rich in protein and contains a very low proportion of carbohydrates.
Such as the fresh cheese and the yogurt, it may be a good option if your meal prior to workout is consumed two hours before the same.
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