7 Tips for Maintaining Protein Levels During Training
Training regimens need to focus as much on diet as on exercise. Eating the right amounts of protein provides muscles with the food they need to grow and repair themselves after strenuous workouts. Consuming a variety of proteins will ensure there are adequate amounts available to the muscle tissue at all times. Experts recommend that active individuals consume one gram of protein per pound of body weight at a minimum. This means that a person who weighs 200 pounds should take in at least 200 grams of protein every day. There are a range of supplements on the market. Here are seven ways to keep protein levels stable during intense training routines.
1. Whey protein
Whey protein is one of the most commonly found protein supplements. This product is derived from the cheese making process and is known as a fast acting protein. The body finds it easy to digest whey. Whey protein is ideal to take immediately before or after a workout.
2. Casein protein
Casein protein is a protein that is needed as well. Casein protein is found in milk and other meat products. This protein is known for its slow absorption rate. The body takes longer to digest casein than whey. Casein protein is an excellent supplement to consume before bed. While asleep, the body is regenerating, and casein protein will feed the rebuilding process.
3. Lean meat
Lean meat is another great way to add protein to the diet. Lean meats are essential because they do not have the fat content of other foods. Consuming lean ground beef, steaks or chicken can provide the body with protein that is steadily available and promotes the growth of muscle tissue.
Eggs are another excellent way to add protein to the diet. A large egg has about seven grams of protein. Adding three eggs to a hearty breakfast is a great way to start the day off right. Protein will provide a sustained amount of energy that will help fuel the entire morning.
5. Consume protein every two or three hours.
Studies have shown that the body can only consume about 30 grams of protein per hour. Instead of eating a huge meal, it is better to eat several smaller meals throughout the day. Continually adding protein to the body will ensure that there is always an abundant supply. Adding a boost before and after a workout with a quality whey protein shake will ensure that the body has the fuel it needs for an intense workout.
6. Add complex carbohydrates
Adding complex carbohydrates to the body provides the energy that is needed for regular activities. Keeping a moderate blood sugar level will help promote the growth of muscular tissue.
7. Avoid sugar
Avoiding sugar is another great way to boost the protein levels that are found in the body. Sugars will tend to cause fluctuations in the blood sugar and can promote the consumption of protein for energy. The body will often turn to muscle tissue to feed itself when there are inordinate amounts of sugar added to the diet.
Try following these types and trying to add any of the above mentioned best supplements for building muscle and you will be well on your way to reaching your fitness goal!
Emily is a health and fitness blogger with a particular interest in nutrition. She is constantly trying to learn new ways to take her fitness to a higher level through supplementation and exercise.