The more protein you take, the more muscle you build? The answer turns out to be…

High-protein supplementation seems to have become the key to a good figure. Many people sweat in the gym, and before they have time to wash and change clothes, they can't wait to unzip their bags and take out some high-protein ingredients, such as milk, soy milk, tea eggs, high-protein milkshakes, etc., and eat them all up ravenously, and also express their expectations for perfect body lines as if they were drinking a prayer water.

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However, according to a news report from the "mail line", the key to building muscle through exercise is not actually high protein intake, but depends on "training intensity".

If you don't exercise enough, no matter how much high protein you take, it's useless

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The experiment in the article was divided into two groups, one for thin athletes and the other for lean athletes. They underwent the same training mode and were given 20 grams and 40 grams of high-protein powder after exercise. The researchers wanted to know the effect of protein intake on muscle growth. Would eating more protein make the muscles grow bigger and better? . Unexpectedly, there was "no difference" in muscle growth between the two groups.

In the experiment, in order to understand what factors are the key to muscle growth, the researchers decided to increase the intensity of exercise and drink 20 grams and 40 grams of high-protein powder again. With the increase in training intensity, the group that drank 40 grams of high-protein powder finally won the victory and made their muscles grow bigger and better. Interestingly, whether it is the skinny or the strong athlete group, they must undergo higher-intensity training and drink 40 grams of high-protein to grow more muscles.

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In addition, the ACSM journal also pointed out that even if you consume a lot of high-protein, if there is no corresponding exercise intensity, the excess protein will only turn into calories. If it is not consumed externally, it will still return to fat and accumulate in the body to become unsightly fat. The so-called "high protein" means supplementing about 25 grams of protein after exercise, which is about 3.5 tea eggs, or 850ml of soy milk (milk), or 3.5 taels of meat or fish. It is definitely not the rumor that the more protein intake, the more effective it is.

Excessive protein intake will still just be used as calories. If the daily activity level cannot achieve a balance between supply and demand, the calories will still turn into obesity, which will only cause you to lose both your figure and money.

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In addition to high protein, sugar supplementation after exercise is more important

In addition, is it the key to avoid colds and relieve fatigue both internally and externally to consume high protein or carbohydrates after exercise? Studies have shown that supplementing with enough sugar (about one gram of sugar per kilogram) after exercise can avoid the side effect of gastrointestinal blood redistribution - "colds", and can also replenish the body's glutamate content, reduce the damage to the human body caused by the stress of intense exercise, and also relieve fatigue after exercise. **So next time after exercising, don’t be stubborn and only drink high-protein drinks. The best choice is to drink appropriate amounts of sugar.

Finally, the report is targeted at young athletes and does not generalize to all groups, such as the elderly, women, etc. So, do you want to exercise and grow muscles next time? Don't rush to consume high-protein foods. The key is to prepare for an exercise intensity that suits you. **

This article comes from: Mango Social Enterprise

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