Many people who exercise have a habit of supplementing protein right after the workout because they believe that this is the most important time to develop muscle. However, this understanding is not complete.
After exercise, the body increases the use of protein to repair and build muscles, especially in the first 30 to 60 minutes. However, Dr. Benjamin Gordon, lecturer in motor physiology at the University of Florida (USA) said that not supplementing protein right at this time does not affect muscle development. According to him, the body continues to use protein to restore and build muscles for hours before or after exercise, as long as the total amount of protein in the day is guaranteed.
Protein provides amino acids to repair and build muscle tissue. Therefore, supplementing protein both before and after exercise is beneficial. However, more important is the total amount of protein consumed throughout the day.
Dr. Ashley A. Herda, a lecturer in physical science at the University of Kansas (USA), recommends that exercisers supplement protein in each meal. This distribution helps the body maintain a stable source of amino acids, thereby supporting better muscle development.
Regarding specific needs, adults need about 0.8g of protein/kg of weight per day to maintain health. For people who exercise to gain muscle, the amount of protein should reach from 1.2 to 2g/kg/day.
In addition, supplementing with high-quality protein in the hours before and after exercise can help increase muscle more effectively. Muscles continue to use protein to recover for a long time after exercise, not just limited to a short period.
Regarding supply, Dr. Emma Laing, a nutritionist at the University of Georgia (USA), believes that protein from foods such as meat, fish, eggs, milk and beans should be prioritized. She emphasizes that supplements should only play a supporting role when they cannot meet the needs from a normal diet.
Besides protein, other factors also directly affect muscle development. According to Dr. Ashley A. Herda, drinking enough water helps the body recover and maintain a stable state. Dehydration can reduce the effectiveness of recovery after exercise.
Carbohydrates provide the necessary energy for training and muscle building. At the same time, she emphasized that strength training is an indispensable factor. Just supplementing protein without proper training will not bring obvious results.
To increase muscle effectively, it is necessary to ensure enough protein each day, distribute it reasonably in meals and maintain exercise. The time to supplement protein can be flexible and does not need to be limited to a short period of time after exercise.
