When you train, microwaves occur in the muscles. And the more intense the course is, the more such damage occurs. This applies to power exercises and durability exercises.
After education, the body begins to heal. This process is called “synthesis of muscle protein” (MPS). It may occur if only the body has amino acids. Studies show: Our muscles are the most sensitive to protein consumption immediately after education.
Scientists found that after the sport, consumption of 20-40 g (or about 0.25 g per body weight) stimulates muscle protein synthesis and improves muscle mass. This amount gives approximately 10-12 g essential amino acid – key blocks for the restoration and growth of muscles. You can only get them from food.
We should not forget the carbohydrates. After training, the body also needs them: to renew glycogen reserves (ie energy reserves). A combination of carbohydrates of a high -quality protein source is scientifically proven to be an effective strategy to increase the strength and composition of the body. It also helps to restore and increase muscles and energy reserves.
An important role is played by eating time. According to scientific studies, the best time for power after education is within two hours after the end.
News -law materials cannot be equalized to the doctor’s prescription. Consult a specialist before deciding.
Source: Ferra
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