Busting The Myth: Exercising And Consuming Supplements
Protein is a macronutrient that is essential to building muscle mass. Our everyday protein requirement can be met from our diet and the remaining from supplements. But there are many myths around exercising and consuming supplements. To answer this, we need to understand what protein does to our body and how exercising helps in breaking down protein and digestion. Why Protein? Protein is essential for exercise. Anyone undertaking any kind of exercise routine is definitely going to need more protein than someone who doesn’t. While exercising, you are tearing and breaking muscle fibres apart, which then need to be repaired by the body, thus requiring protein to do so. What happens to my body if I consume Protein without exercising? Protein can help build muscles. Consuming a protein and carbohydrate snack or meal after a workout aids protein synthesis and decreases muscle breakdown. This is possible because of quick absorption rate of protein, which makes digestion an easy process. When you don’t workout, your muscles are not challenged enough to need that extra protein. Protein contains calories — the same as carbohydrates — and eating too many calories leads to weight gain. If your body can't use the extra calories in protein to aid muscle growth, it stores them as fat. For example: 1 roasted chicken breast without skin has 284 calories and cottage cheese (paneer) contains 194 calories.
What happens to my body when I exercise and consume Protein?
Now that we know what happens to our body when we consume only protein without exercising, it is also important to understand the other side of it. Heavy resistance exercise increases the rates of both protein synthesis and breakdown in muscle for at least 24 hours after a workout. Unless a protein-containing meal is consumed during recovery, the breakdown will exceed synthesis, resulting in the loss of muscle mass.
After a workout, an individual should consume a recovery beverage or snack that contains a significant amount of high-quality protein with adequate carbohydrate in order to repair/stimulate muscle proteins and also replenish muscle glycogen.
An ideal workout diet chart
PRE-WORKOUT
DURING WORKOUT
Fruits, Smoothies, Dried Fruits, Protein bar with Oats, Granola Bar, Eggs, Proburst Aquatonic
POST-WORKOUT
carbs, Milk, Yogurt, Muesli, Proburst Isoburst,
Proburst
Proburst BCAAs (useful for
Supreme,
Proburst
hydration)
Monohydrate
Whey Creatine
Therefore, protein becomes an essential element when it comes to muscle recovery after an intense workout of let’s say 45 minutes. So, what is the ideal protein intake? The ideal protein intake for any active individual is 1.8g per 1kg of bodyweight and depending on the body type the number increases. For Example: If you weigh 60kg, then multiplying it with 1.8g, you need 108g protein. Here, Proburst Whey Supreme can be your ideal protein supplement, as it will help you recover faster and also absorb quickly in your body.