When exercising, muscle fibers are slightly damaged and need to be regenerated through protein synthesis. Proper protein supplementation not only helps increase lean muscle mass but also supports quick recovery and increases exercise performance.
According to research, the ideal protein intake for gym goers ranges from 1.6 to 2.2 grams of protein/kg of body weight/day. For example, a person weighing 70kg should consume about 112 - 154g of protein per day to optimize muscle growth. Pay attention to dividing this amount of protein into many meals, from 36 meals/day, to help the body absorb more effectively.
The timing of protein consumption is also very important. Consuming protein within 3060 minutes of a workout can promote rapid muscle protein synthesis. This is also known as the "shared window" - the time when the body absorbs optimal nutrients.
The quality of protein sources also needs to be noted. Protein-rich foods such as chicken, eggs, fish, milk, and soy are all good choices.
However, protein should not be overused. Consumption exceeding the required level can put pressure on the kidneys and liver if maintained for a long time. Therefore, gym goers should combine healthy eating, reasonable supplementation and scientific exercise to achieve optimal results.
