certified fitness instructor Liz Baker Plosser said that he originally had a heavy dinner like a normal person, but he didn't start tracing his protein intake until he was 42 years old. He suddenly found that he only ate 40 or 50 grams of protein a day, so he changed his diet and took 100 grams of protein. He found that his results were amazing, his physical strength was more stable, he recovered faster after training, his mood improved, and he slept better. According to reports from "Parade.com", Proser used to think that he ate very healthy. He ate a few good foods or a banana for breakfast, and had normal lunch but rarely ate it. Only after dinner could he add most protein. He ate fish slices plus salads or anything in the refrigerator, pay attention to the heat, and thinks that his diet should be fine.
But after 42 years of age, Prosthese learned that he only consumed 40 or 50 grams of protein a day, less than half of the amount that needs to be restored by physical training. Most sports nutrition experts recommend that fitness workers take 0.8 to 1.5 grams of protein per pound to gain muscle or maintain muscle.
Prose suddenly woke up and should have changed three meals and eat protein at the beginning of the day instead of waiting for dinner to eat a bunch of them.
Proser pointed out that when doing strength training, you will send messages in the body, and you must start repairing and building muscles. When the message reaches its peak, you will benefit the most from eating protein materials. For example, if you eat protein immediately after impedance training, it will help you with muscle protein synthesis, which is much better than if you wait two hours later.
Proser pointed out that human muscles have two patterns during the day: decomposition and construction. Weight training indicates that the body's muscles will break down, and the muscle fiber will produce a light and minor tear, which must be repaired; protein is something that instructs the human body to return to construction mode. Scientists call this myoprotein synthesis.
Proser pointed out that a study in the journal Nutrients pointed out that the benefits of muscle building for people who distribute protein throughout the day are greater than those who eat protein one or two times a day.
Therefore, Proser currently distributes protein 4 times during the day, 25 to 30 grams each time, after fitness and three meals. If you are hungry than usual, add another snack.
Proser pointed out that since eating more than 100 grams of protein a day, he found that the difference was very large, his physical strength was more stable, he recovered faster after training, improved mood, and better sleep. Even his appearance was different, and his body finally reflected his efforts to exercise four times a week, which made him stronger.