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28.12.2013

Best post workout protein food, exercise of making abs - Review

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The magic results from amino acids (tiny parts of proteins), which act as a building block for muscle. Protein shakes offer one method of getting in some muscle-building nutrients after a workout.
A similar study showed that individuals chugging protein could jump higher following a training program than their shake-less counterparts.The effect of resistance training combined with timed ingestion of protein on muscle fiber size and muscle strength. Getting in protein after a workout looks to be a definite way develop an Arnold-worthy physique, but the form and variety may come down to personal preference.Nutritional strategies to promote postexercise recovery. Protein shakes, bars, and gels are marketed to be as essential as anything for an effective workout.


Consuming protein has been shown to speed up recovery time and increase strength before the next gym session.Nutritional strategies to promote postexercise recovery. After pumping iron, eating (or drinking) foods high in protein supplies the body with amino acids to start repairing the damaged tissue (mainly muscles).Exercise, protein metabolism, and muscle growth.
Certain varieties are hydrolyzed (a fancy term meaning partially broken down), which means they can be absorbed faster into the muscle—hence quicker recovery.Ingestion of a protein hydrolysate is accompanied by an accelerated in vivo digestion and absorption rate when compared with its intact protein. While it can provide a convenient post-workout fix, whole foods should comprise the bulk of any diet. It appears that 20 grams of protein taken within two hours after exercise is the most effective amount to maximally promote muscle growth.Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men.


The most widely used variety, whey protein, may not be appropriate for lactose-intolerant folks or those living a vegan lifestyle (although vegan-friendly varieties like hemp, soy, and brown rice are now available). Whey protein isolate attenuates strength decline after eccentrically-induced muscle damage in healthy individuals.



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