In order to have a healthy and fit-looking body, nutrition and fat burning are as important as the exercise program. People who want to build body and do sports for long hours use protein powder to increase muscle volume and sports performance and to get the necessary nutritional values. Protein powder, which is used to provide energy before and after intense sports programs, contributes to muscle formation. If the protein taken in addition to a correct nutrition and sports program is not adjusted correctly, it can do more harm than good. For the correct use of protein powder, it is absolutely necessary to get support from trainers and experts.
What is protein powder?
One of the basic needs of our body is protein. Protein supports cell growth. Protein, which prevents anemia and strengthens body resistance and muscle tissue, is consumed in two ways as animal protein and vegetable protein. Protein powder is generally made from milk, soy and egg protein. Some photo and chemical processes are applied during the making of protein powder. These chemical treatments may raise concerns about whether they are harmful to health. The main purpose of protein powder is to supplement the protein needed by the body. Especially if you are doing muscle building exercises, you may need more than the amount of natural protein in your diet. In these cases, you can benefit from protein powder and complete your missing protein needs. However, before you start using protein powder, you should definitely get help from an expert.
Protein powder is used to prevent muscle breakdown. After intense sports activities, some muscle destruction is definitely experienced. Protein powder does not prevent this destruction, but prevents unnecessary and harmful muscle destruction that may occur afterwards. Protein and amino acids that support muscle building support muscle building in the body. It strengthens the bones with the calcium it contains. Even if the protein that supports fat burning is natural, it does not directly burn fat on its own. You can accelerate fat burning with a regular exercise program and the right nutrition plan. You should definitely get help from a specialist to determine the amount of protein your body needs and the time of use.
Is protein powder used before or after sports?
Protein powder can be used before and after sports. Since the muscles will experience some traumas after sports, they need protein support to repair these traumas. Post-exercise is the period when the muscles are most sensitive to nutrients. Drinking protein powder between 30-60 minutes after sports delivers protein to the muscles and accelerates the repair. Protein powders consumed before sports provide muscle repair, but the use of protein powder before sports is not recommended. If you are going to use protein powder before sports, you should consume it at least 1.5 hours before training. Protein powder should be used after necessary health checks under the control of a specialist.
How to use protein powder?
Protein powder should be used in the right amount and at the right times. There are ideal times when protein powder should be used. These times may differ depending on the type of protein powder used and the sport. However, in general, the protein powder usage ranges are as follows:
- When you wake up in the morning, the muscles are left without food. This leads to conditions such as muscle fragmentation. For this reason, you can prevent muscle breakdown by consuming protein powder after waking up.
- Although it is not recommended to drink protein powder before training, if you drink protein powder before training, you should definitely drink it 1.5 hours before training.
- After intense training, the muscles experience some trauma. It needs protein to repair these traumas. Protein powder consumed 30-60 minutes after the end of the workout helps to meet the protein needed for the repair of the muscles. You can use protein supplements after training.
- During sleep, muscles experience a lack of nutrients. It consumes carbohydrates and uses fats for energy. As a result, muscle breakdown occurs in the body. For this reason, you can make a protein supplement before sleep to prevent the muscles from being deprived of nutrients.
The amount and time of protein powder may vary depending on the type of sport you do, what you drink protein powder for, your training schedule, and the protein powder you use. For this reason, it is necessary to get the advice of a trainer and doctor for the most correct use.
Does protein powder build muscle?
Proteins or protein powder alone do not build muscle. For this, it should be included as a support for the right exercises and regular nutrition. Protein, which is needed for the development of muscles, accelerates muscle building when taken in the right amount. Is the protein powder used by many athletes harmful?
Some cells in our body create peptide bonds. It needs protein to build and develop tissue. Some people use protein powder so that the body can meet this protein need. Supplementary food is not harmful when consumed at the right times and in the right amounts. However, it can cause some harm when consumed excessively and incorrectly.
What are the benefits of protein powder?
When protein powder is not consumed at the right time and in the right amount, it causes some diseases and disorders. Wrongly used protein powder damages are as follows:
- Osteoclasis
- Digestive and excretory system problems
- Weight loss and heartburn
- Heart diseases
- Kidney stones and liver problems are among the main problems.
Does protein powder make you gain weight?
Protein powder is not effective in weight gain. In the process of digesting protein, the body spends more energy. Thus, using protein powder supports increased fat burning and weight loss. So you can lose weight in a healthy way.