You understand the importance of protein for muscle repair and recovery, and you probably use protein powders to get an immediate post-workout fix to kickstart that process. But knowing what kind of protein to take, how much, and when, can greatly improve how effectively you bounce back from hard training sessions.
Protein forms part of the structure of all cells and tissues. It is essential to the formation, repair and growth of muscle tissue. Proteins are made up of smaller molecules called amino acids. They link together to form complex structures – nine of which are essential and must be obtained from the diet.
Branched chain amino acids (BCAAs) are important here – especially leucine. Leucine triggers muscle protein synthesis (MPS), the natural process of producing protein to repair muscle damage caused by intensive exercise. Without leucine, muscle protein synthesis can’t take place.
Protein powders offer a convenient and measured way to consume protein, ensuring a good balance of amino acids to support MPS after training. There are many types of protein powders, but they can all be categorised into either milk-based or plant-based....
BENEFITS OF MILKBASED PROTEIN POWDER
Casein and whey are derived from milk. Whey is the most used protein in the sports industry. It’s a by-product of cheese production, as the liquid part (whey) separates from the milk.
هذه القصة مأخوذة من طبعة May 2023 من Men's Fitness UK.
ابدأ النسخة التجريبية المجانية من Magzter GOLD لمدة 7 أيام للوصول إلى آلاف القصص المتميزة المنسقة وأكثر من 9,000 مجلة وصحيفة.
بالفعل مشترك ? تسجيل الدخول
هذه القصة مأخوذة من طبعة May 2023 من Men's Fitness UK.
ابدأ النسخة التجريبية المجانية من Magzter GOLD لمدة 7 أيام للوصول إلى آلاف القصص المتميزة المنسقة وأكثر من 9,000 مجلة وصحيفة.
بالفعل مشترك? تسجيل الدخول
SCIENCE SAYS...EXERCISE CAN HELP IMPROVE MEMORY
We all know that exercise W delivers proven physical benefits. Most smart watches can tell us whether our endurance levels are improving. But what about the mental health benefits? These metrics have always been more anecdotal - and therefore harder to measure.
DON'T DROP THE BOMB
Could a 100g post-workout protein-bomb actually work?New science has just overturned the standard advice on protein with some surprising results for post-workout nutrition
ROLL WITH IT
It won't have escaped your notice that the equipment inventory for most gyms now includes recovery items such as foam rollers, massage guns and spikey balls, all of which can be used in self-myofascial release, which growing evidence suggests is essential for maintaining your muscles in peak condition.
DUMBBELLS & GYM BALL INTRODUCTION
A set of dumbbells and a gym ball can give you serious muscle gains
EVERYTHING'S GONE GREEN
A new breed of eco-friendly running shoe is hitting the streets. We take a look at the main contenders
THE HIGHS & LOWS
Following on from the success of his Sunday Times bestselling The Good Bite's High-Protein Meal-Prep Manual, Niall Kirkland is back with a new collection of delicious and indulgent high-protein recipes - all under 500 calories.
CUT TO THE QUICK
Speed, balance and co-ordination are all benefits of agility training. So isn't it about time you added it in to your programme?
Confessions of a HYROX VIRGIN
Turning a cyclist into a runner is one thing, but can you target a Hyrox in four months in your fifties? Frank Bauer finds out
THE GYM COMMANDMENTS
To get bigger, stronger or leaner, you must master the basics of training. Adhere to these ten rules from the best in the business and build a better body
RETREAT INTO YOURSELF
Allowing yourself time to retreat from the everyday can have a powerful impact on your mental wellbeing. Joe Minihane investigates
