We are told that in order to develop muscles, we must consume protein immediately after practice - What is the best way to do so ?
How to combine protein in your daily menu
The body cannot absorb and utilize large quantities of protein at once. Most studies suggest that, our body can take only 30 to 35 grams of protein at a meal. Other estimates recommend to eat 0.2 grams of protein per kilogram of body weight.
So what do we do?
Spread the recommended daily amount of protein throughout the day instead of trying to reach it in one big meal (or two of them). Building an agenda that includes two - three larger meals and two - three small meals is optimum. Anyway, you might want to have a meal that includes at least 25-30 g protein an hour after exercise, to allow adequate support for building your muscles.
How much protein do you need?
Some people use protein supplements to get the amount of protein they need, or as a substitute for a meal they don’t get to eat. Protein supplements come in the form of protein shakes, protein bars, drinks, powders and pills. However the intake of food supplements should be considered on the basis of Amino acids (in addition to regular food that has enough protein) is often unnecessary and in addition can also cause abdominal pain, bloating, flatulence and diarrhea. Also, excess protein may become fat.
What to watch for?
Proteins are one of the essential nutrients needed for our body to function, but the more is not always the better. There are some important rules to remember in order not to burden the body unnecessarily and avoid harm.
Be careful of a high workload
Great quantities of protein can cause a high workload of the kidneys and damage their functioning if the load is prolonged. Before adding large quantities of protein to your daily menu, it is recommended to perform a test of kidney function (this is a simple blood test).
Careful of a loss of fluids
Increased consumption of protein forces the body to urinate a lot in order to get rid of excess nitrogen.
So when you eat a lot of protein, it is also important to increase the consumption of fluids (10 to 12 cups a day).