How much protein should I supplement to build muscle after exercise? Best Answer…

If you want to effectively "gain muscle and lose fat", grasping the correct time to supplement protein before and after exercise is the key to success! However, although moderate protein supplementation after exercise has many benefits to the human body, experts remind that the more protein supplementation is not necessarily better! Long-term excessive protein intake may cause calcium loss and increase the risk of osteoporosis and fractures. It is recommended not to exceed 20 grams per meal!

Rely on it to repair body tissues! If you want to "gain muscle and lose fat", you need to supplement protein before and after exercise

Don’t underestimate the importance of protein! Every gram of protein can produce 4 calories. In addition to being one of the sources of energy supply for the human body, it is also an indispensable component for the human body to build and repair bones, muscles, skin, hair and other body tissues. If it is not supplemented appropriately in the daily diet, it may affect the osmotic pressure and pH balance of the human body's blood, and further cause abnormalities in the body's immune function and hormone secretion, which should not be underestimated!

In particular, if protein is not supplemented appropriately before and after exercise, it may lead to a large loss of muscle. Although the body loses weight, it also inadvertently loses muscle, making the body become loose and weak. Therefore, it is very important to know how to properly supplement protein before and after exercise!

Is it better to supplement protein after exercise? Be careful of fatigue and osteoporosis in the long term!

Although insufficient protein will affect many physiological functions of the human body, it does not mean that the more you supplement, the better! Wang Jinkun, professor of the Department of Nutrition at Sun Yat-sen University of Medical Sciences, mentioned in his book "Eat Like This and Get Your Physical Fitness Back to 20 Years Old" that the upper limit of protein absorption per meal is only 20 grams, so excessive intake will not help the body absorb and utilize it.

In addition, excessive intake of protein after exercise, especially animal protein, contains a lot of fat, which can prolong the residence time of food in the stomach and make us feel full easily. However, it will also take up the opportunity to replenish carbohydrates, resulting in insufficient glycogen reserves in the muscles, causing the body to become more tired. It is also worth noting that long-term excessive protein intake may cause calcium loss and increase the risk of osteoporosis and fractures, so be careful!

There is a science to supplementing protein! Experts teach you how to eat before and after exercise

How should we replenish protein before and after exercise so that we can eat correctly and not overeat? Professor Wang Jinkun emphasized that friends who have exercise habits and want to effectively "gain muscle and lose fat" are advised to supplement with a small amount of low-fat protein (such as low-fat milk or whey protein liquid) 1.5 hours to 2 hours before exercise to avoid feeling hungry during exercise and affecting exercise endurance.

During exercise, the synthesis rate of protein in the muscle fibers used in the human body will increase and last for 24 to 48 hours, in order to increase the effects of endurance and resistance training (weight training for specific muscles to maintain muscle strength and improve muscle function). It is recommended that you supplement 20 grams of faster-digesting soy protein or whey protein within 45 minutes after exercise, and supplement 20 grams of slower-digesting casein protein at dinner on the same day.