In this guide, nutrition experts from PowerBar talk us through the different kinds of protein, and why it is important to have a mixture of protein, at the correct times, in order to aid recovery.
How much protein do you need after training, and what kind?
It is clear that type, amount and timing of protein intake, can have an impact on muscle maintenance and growth.
After intense, or key endurance, or resistance training sessions, recovery naturally takes top priority; because, after all, you want to reap the benefits from your training.
In the period immediately after exercise, metabolism remains elevated, and due to the earlier training stimulus the build-up of muscle protein is initiated. This is when ingesting the right amount of the right type of protein has a synergistic effect, as it is necessary to repair the damaged muscle tissue, and to promote training adaptations e.g. muscle growth.
For young healthy adults, it is recommended to consume approx. 20-25 grams of high-quality protein as soon as possible after the session, then continue to include protein in meals and snacks spread over the day, and before bed.
What is high quality protein?
Proteins are comprised of individual components called amino acids, which are linked together in chains. Nine of these amino acids are classed as 'essential', which means that the human body cannot synthesize them, so they must be provided in the diet.
High quality protein sources contain all the essential amino acids you need to build and maintain muscles.
Good sources of high quality animal protein in sports nutrition products are milk protein, its main protein fractions: casein and whey, or egg protein. Soy protein is a protein that is isolated from soybeans and is considered as high quality complete plant protein.
PowerBar high quality protein products:
- PowerBar ProteinPlus
- PowerBar Recovery Drink
- PowerBar Protein Plus Drink
- PowerBar Natural Protein Bar
The great range of protein products from PowerBar will ensure that you get the correct mix of protein sources