Protein After A Workout Increases Muscle Mass
Author: Mark Velov
Time for reading: ~1
minutes
Last Updated:
August 08, 2022
A healthy diet and the correct distribution of calories in the daily menu guarantee the preservation of the amount of muscle mass despite advancing age ...
Healthy eating and proper calorie distribution in the daily menu are issues that excite everyone who cares about good physical shape, but especially athletes and active exercisers.
According to the results of a new study, it is best to take protein in the form of drinks or shakes not before but after a workout. According to experts, the intake of protein in the body after exercise improves the accumulation of muscle mass in both young and older individuals.
The conclusions are based on a study among 48 physically and mentally healthy men from two age groups - from 20 to 30 and from 70 to 80 years.
The volunteers were divided into two groups, with those in the first undergoing 30 minutes of physical activity and those in the second not.
After this period, men in both groups drank a solution containing 20 grams of protein, after which the levels of amino acids in their blood were measured.
To determine how muscle protein levels change, a sample of quadriceps muscle tissue was taken from each participant immediately before and 6 hours after protein intake.
It was found that in the first group, which is subjected to physical activity, the increase in muscle protein is greater than the inactive group.
Elevated protein levels were reported in both young and older volunteers from the active group.
Muscle mass decreases with age. According to some scientists, this is due to the reduced efficiency of protein synthesis by the body.
However, the results of the new study reveal a completely different picture - to prevent age-related loss of muscle mass, regular exercise and a balanced diet are needed.
The intake of protein after training allows the better use of the proteins taken with the food, the authors of the research are categorical.
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