There is a lot of information on how much protein an athlete should consume and how it should be ingested properly. Of course, we must regulate and control the volume of proteins in our body to promote recovery and protein synthesis that motivate muscle growth. However, the importance of proteins for athletes is not only found in their influence to gain muscle mass, but they also play a fundamental role in recovery after training.
For this reason, we are going to detail below when and how often you should take protein and how you should ingest it both before and after your workouts. Do not forget that the opinion of your doctor or nutritionist is essential to follow a proper diet adapted to your physical conditions.
Take protein, before or after training?
We know that proteins are one of the most important nutrients in the diet of athletes, since they participate in the development of muscle tissues and fibers, as well as being essential in recovery after intense training at home or in the gym. Many athletes consume protein shakes to get the necessary amounts of this nutrient and thus be able to cope with the demands or effort involved in training. If this is your case, you are probably wondering what’s best time to consume protein, before or after training.
As a general rule, proteins are usually consumed after workouts to provide the extra supply that the body needs of these nutrients to recover from the activity carried out. Therefore, in addition to following a diet rich in protein for good muscle development, you can get quick protein with an energy shake after training. But, yes, it is important that you consult previously with a sports nutritionist who explains how you should prepare them and how much protein powder you should use to make them.
However, it is advisable to consume protein before training, in order to prepare the muscles for training and thus promote protein synthesis. In this way, higher performance will be achieved, fatigue will be delayed and the risk of suffering a muscle injury will be reduced.
What proteins do I have to take if I want to lose weight?
There is no protein that has slimming properties. No food has them. Only the whole of your diet has these properties. If your goal is to lose weight, obviously you are not going to leave protein aside, but you should take into account which source of this macronutrient is the most appropriate.
Protein shakes, for example, help to satisfy the appetite and burn fat thanks to their energy expenditure. If you choose to buy shakes of these characteristics in the supermarket or in specialized stores, you should bear in mind that they are full of calories and carbohydrates, so losing weight will be much more complicated than if you bet on homemade protein shakes.
“To follow a varied and balanced diet , it is important to choose a diet in which fruits and vegetables are mixed, with healthy fats and without refined sugars or unnecessarily sugary foods,” recommends nutritionist José Luis Diaz Cruz.
It is very important that you speak with a sports nutritionist who clarifies all your doubts about what protein to take when your goal is to lose weight in the time you set. It also doesn’t hurt that you have the opinion of a personal trainer to advise you on the right training plan to lose weight.
