Do you have to consume protein meal or protein shake immediately after a workout?
Myth or reality:
You have to consume protein meal or protein shake immediately after a workout
Did you forget to consume 30 grams of protein immediately after your last workout? Well, then you can say goodbye to your progress! It sounds like a joke, but I can not even tell you how many times I heard these words be expressed by all the athletes in gyms.
The so-called “anabolic window” is the time after your workout, when your body is most receptive to receive nutrients, especially carbohydrates and proteins and deliver them to your muscles and make the recovery.While once believed that this window was open only for 30-60 minutes after workout,now know that there for much longer.In fact, it extends several hours after completing your workout.
When it comes to create muscle mass, they are not as important as once thought that they must immediately 30-60 minutes post workout should receive a protein shake or protein meal.This seems to be more important,is the amount of protein we consume all day. Regular doses of about 30 grams of protein is usually sufficient to support growth and your muscle recovery. Despite the fact that diet after training is important (it is the best time to maximize the growth of your muscles, when protein synthesis is at its highest point) should focus throughout the day, rather than the 30-60 minutes immediately after the workout.
Must taking nutrients not focus only immediately after workout, but the next part of a day after the last workout, clearly post workout time represent the time of maximal protein synthesis MPS, however, will have to show great focus and dedication to protein intake throughout the course of the next few days
In conclusion if you think that after the workout sipping your protein drink makes more consistent then do so, but certainly do not have to count the minutes.