Proteins make up about 42% of the dry weight of our bodies. Proteins are made of smaller units called amino acids. They are needed for the structure, functions, and regulations of the body’s tissue and organs. People who exercise to build muscle need to eat proteins as these help in building muscle. It is very important to eat the proper amount of protein as neither deficiency nor overabundance is good for human body. They should also be taken on a proper time to digest proteins and derive as much benefits as we can.
There is a lot of confusion about whether it is good to eat proteins before or after workout. When some prefer eating before workout, some people differs from them.
Proteins before workout: Proteins are foods that need time to be digested. If a person eats a heavy meal consisting of protein that needs 6-8 hours to get digested, and starts workout or attend yoga classes after 3 hours, he does not need any more proteins. The quantity of amino acids present in his body will do the job. Eating more will do no good for him. These proteins cannot help in building muscles and strength. Thus your meal and timing decide whether you need proteins before workout or not.
It is not altogether a bad idea to have proteins before workout. If a small meal is taken 3-4 hours before workout or before you hit your health club, you will need some proteins and these will surely help you. In this case 20 gms of proteins will do the job. If you feel hungry just before workout, this quantity of proteins will do the good for your body.
Proteins after workout: Research shows that intake of proteins after workout can help to gain muscles and strength. After training, muscles response quickly. At this time the proteins do the best for you. As proteins break down rapidly after workout, intake of proteins becomes important. Intense workout takes a toll on the muscles. As muscle proteins break down during exercise, muscles undergo repairing process after workout. The amino acids help in building muscles and repair them. Thus 20-40 gms of protein meal after workout always helps.
High quality proteins provide all the essential amino acids the body needs. From food we get nine “essential” amino acids – Phelalanine, Valine, Theonine, Tryptophan, Methionine, Leucine, Isoleucine, Lysine and Histidine. Food-based protein supplements also provide nutrition, like carbs, healthy fats, vitamins and minerals. Animal proteins including milk products are a good source of high quality proteins. Whey protein is considered as very good for our body.