What advantages does post-workout protein offer? What harm could it possibly do? Find out the answers, as well as how to prepare it, in this article.
Protein is good for the body, especially if you want to gain muscle mass, so you might think about the benefits of eating it after exercise. Check out this short article to learn more about protein after exercise:
Post-workout protein: the benefits
Here is a quick summary of the advantages of protein before, during, and after exercise:
1. Increased muscle mass
One review found that eating it, particularly after resistance training, increased muscle mass. Consuming an adequate amount of protein daily helps to significantly increase muscle mass.
In a study, it was found that following vigorous exercise, the rate of protein synthesis was increased for several hours, and that protein consumption could increase this rate.
2. Maintain healthy bones
As up to one-third of all bone mass is made up of protein and proteins help bones better absorb calcium, bones also rely on protein to maintain their strength.
3. Promote metabolism
It has been demonstrated that a diet high in protein may aid in weight loss and the improvement of body mass because protein activates the fat-burning process. However, a diet high in protein must be followed along with exercise to achieve the desired weight.
4. Lowering blood pressure
There isn't much proof that increasing protein intake lowers blood pressure, but it has been shown that daily whey protein consumption may help with this. Obese people will notice this drop in blood pressure the most.
5. Strengthening muscles and speeding up their recovery
Protein may help speed muscle recovery after intense exercise.
6. Promote the health of the body as a whole
Consuming protein can help keep our organs functioning as we age because the body uses it to repair damaged cells.
Post-Workout Protein: Recipes
Here are some recipes through which you can prepare protein after exercise:
1. Banana Protein Recipe
It is prepared as follows:
- the components
Includes:
- 1 scoop of protein powder .
- 1 cup of milk.
- 1 piece of banana.
- 2 teaspoons of honey.
- 1/2 cup of ice.
- How to prepare
It is done as follows:
- Mix the ingredients to get a smooth and homogeneous drink.
- Serve the drink immediately while it is cold.
2. Natural Protein Recipe
It is prepared as follows:
- the components
Includes:
- 2 tablespoons of almond butter.
- 3/4 cup of almond milk.
- 1 sliced frozen banana.
- 1/4 cup of cashews, soaked in water a day before.
- 1 piece of chopped dates.
- 2 tablespoons of oats.
- 1 tablespoon of ground flaxseed .
- A pinch of cinnamon.
- How to prepare
It is done as follows:
- Mix the ingredients to get a smooth and homogeneous drink.
- Serve the drink immediately while it is cold.
Post-workout protein: The damages
Despite the advantages that protein may provide, consuming too much of it can have the following negative effects:
- Digestive issues: People who are lactose intolerant are more likely to experience gas, bloating, diarrhoea, and stomach cramps.
- Allergies: Individuals who are allergic to cow's milk develop an allergy to the protein, which results in hives, runny nose, facial swelling, stuffy nose, throat and tongue swelling, and other allergic reactions.
- Constipation: Because whey protein may slow down bowel movements, many people who consume it may experience constipation as a side effect.
- There is no proof that eating too much protein harms healthy people, but it may have a negative impact on those who have kidney disease.
- There is no proof that eating too much protein is bad for healthy people, but it might be bad for those who have liver issues.