Hey all I hope this entry finds you well. In this entry I'm going to discuss
everything that you need to know about protein. What is protein responsible
for? What are the best sources? And why do you even need protein?
At the end of the day, how does this whole process of
muscle growth and strength take place? Basically, the resistance training
is the stimulus to break down the muscles and cause minor tears within the
muscles. In order for those muscles to become stronger and hypertrophy,
recovery is needed. Without recovery, there is no progress. So how do we
recover? This is where your protein comes in.
Protein is responsible for building, maintaining, and repairing
muscle tissue. By giving your body adequate protein intake, it allows
sufficient amino acids to be available throughout the day to aid in recovery.
Given proper rest, in addition to this protein intake, muscles then recover,
grow, and get stronger. So what are good sources of protein?
When taking a look at protein sources, we want protein that is
what's considered a complete protein with good ratios of amino acids, with the
essential amino acids available. Good sources of complete protein include
eggs, meat, dairy, whey, turkey, fish, etc. Now that we know sources, when is
the best time to ingest?
Theoretically, you want to take in protein every 2 to 3 hours
throughout your day. However, right after your workout is what's considered
the anabolic window. The anabolic window basically means that your body is
more receptive to protein intake, and will assimilate protein ingested very
quickly. After a workout, I recommend having a whey protein shake as opposed
to food. The idea being we want to get protein absorbed by the muscles ASAP,
whereas food needs to be broken down and absorbed.