The way to build muscle after a workout: What do you need to know about protein intake?

There is a difference between "slow" proteins, which are recommended to be consumed before bed and "fast" proteins, which will do the work for you after exercise.

How to choose the right one and what dedicated product you must know before the next workout?

Here are the answers

Cyclamen Arieli, in collaboration with Yotvata

25/11/2021

Thursday, 25 November 2021, 08:31 Updated: 08:34

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Adequate protein intake is important for all of us.

It contributes to maintaining muscle mass and bone health, and also helps maintain a healthy weight.

The evolving awareness of the subject also brings with it the development of new protein-rich products, such as yogurts, dairy drinks, protein bars and protein powders.

But what exactly should you consume and how do you choose?

Let's make an order.

Proteins are made up of chains of amino acids.

There are 20 of these, and our body needs them all.

The difference between the proteins lies in the number of amino acids in the chain, their type, the order of their connection and the spatial structure in which they are organized.

Of the 20 amino acids, the

was found to be most effective for consumption after physical exertion, as it contributes to the repair and renewal of muscle tissue damaged during physical exercise.

It is important to provide the body with what it needs after training (Photo: ShutterStock)

Proteins are found naturally in milk and its products, meat and its products, eggs, soy and legumes. The proteins differ between them according to the rate of their absorption in the body, with there being

increase of amino acids in the blood is slow, and

- the rate of increase of amino acids in the fast blood. "Slow" proteins, such as casein protein, should be consumed when the time window for building muscle is long, for example before bed. "Fast" proteins, such as whey and soy, are recommended for consumption when the time window for building muscle is short, such as at the end of a workout or between workouts.

There are many considerations for choosing the protein product we want to consume in different situations: the purpose for which it is consumed (part of a meal / meal after a workout / dinner), taste, type, quantity, quality, availability and more.

If you want to consume protein after physical exertion - the recommendation is 20-40 grams of whey protein, which contains 1-3 grams of leucine.

Cow's milk naturally contains about 80% casein protein and 20% whey, and in the process of producing dairy products, changes in the protein content can be made, thus affecting the amount and type of protein in the products.

A protein that has undergone an isolation process will contain the highest amount of whey protein, and the highest amount of the amino acid leucine and therefore will be

Today, you can find a variety of protein drinks that differ from each other in the process of protein production, in the nutritional values, in the added value in them and in their taste.

Yotvata Protein (Photo: Illustration)

Pro 20 Isolate drink is a product designed for consumption after physical training.

The drink contains 20 grams of isolated whey protein, convenient to use, clear and delicious, which makes it a great choice for you.

Cyclamen Arieli, Clinical and Sports Dietitian, Shaare Zedek Sports Medicine Center

• health

• Nutrition and diet

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