Other Pointers for Proper Protein Timing
A. Mixing Protein with Carbs for Maximum Intake
Your muscles have just been working hard so they’re primed to absorb nutrients. Protein and carbs in this post-workout window are like pulling the trigger on the muscle development machine. Why? Carbs increase insulin, which helps replenish glycogen stores and pull amino acids from the protein into your muscles more efficiently. So, the next time you are done training, grab a protein shake, add a banana or some rice for maximum gains.
B. Hydration and Protein Absorption
Want to make sure that protein is being spent on something productive? Stay hydrated. And water isn’t only to quench thirst, it’s also for digestion and absorption of nutrients, such as protein. Digestion becomes sluggish due to lack of water and can make your muscle building efforts useless. So if you want to get results, make water a priority at the gym and beyond.
C. Whole Foods vs. Supplements
For protein, pills such as whey and casein make sense, but they’re meant to support, not supersede, a healthy diet. Meats such as chicken, fish, beans, and eggs are all good sources of protein since they are rich in nutrients and satiating. Use supplements as a filler when you’re short on time or just want a quick pre- or post-workout booster, but trust real food to do the work.
These supplementary tips will help not only make your protein timing optimal, but will also boost your muscle growth. You’ve got to make every bite count!