The protein that is provided to the body is essential in the recovery period to provide the muscles with the building blocks to support muscle growth, as the muscles are more sensitive to protein during the recovery period immediately after exercise (within 30-90 minutes) and therefore a high-quality protein must be provided, such as Optimum Gold Standard Way protein 100% Optimum Nutrition Gold Standard 100% Whey ™ Protein during this time which will contribute to muscle improvement.
Consuming whey protein in the close periods of exercise is an excellent option to support the growth and recovery of muscle mass as protein is supplied to the muscle quickly, and it contains a high amount of BCAAs (branched amino acid chain) especially Leucine which acts as a catalyst for the formation of MPS protein where Stimulates muscle growth as soon as it reaches it. However, it is important to understand that the rest of the amino acids present in whey protein are necessary to maximize muscle growth during the recovery period to achieve optimal muscle growth and recovery.
Research has found that eating a dose of 0.3 grams per kilogram of body weight, which is usually equivalent to 20-40 grams of protein, is optimal to support muscle growth and repair after exercise. Therefore, if your weight is 70 kg, you should consume approximately 21 grams of 100% whey protein available in the 100% Optimum Gold Standard Way protein (0.3 grams x 70 kg) to support muscle recovery. It is also known that athletes or people who exercise regularly require more daily protein between 1.2-2.3 grams per kilogram to facilitate muscle recovery and training. It is better for muscle growth for protein to spread evenly throughout the day at doses of 20-40 grams rather than consuming larger doses in one to two meals, and although daily protein intakes should mainly come from food, only 100% of the available whey protein can be used In the Optimum Gold Standard 100% Whey ™ Protein protein to complete the diet to help achieve these goals, as well as provide an appropriate and delicious solution to reach the ideal protein level after the training session.
Ultimately, protein plays a crucial role in supporting muscle growth and recovery during the recovery period, as protein consumption is required at every exercise, especially if this exercise has a high intensity or great strength to train the muscles so that the athlete can increase adaptation to each training session. And achieve his performance goals
Here are 8 natural protein sources that will help you a lot.
1. Sweet potato
Sweet potatoes are good foods for bodybuilders, which can be eaten as a snack after a workout. They are rich in fiber, vitamins and complex carbohydrates that refill glycogen stores after exercise.
It also contains carotenoids, vitamins B6, C, E, D, iron, copper and magnesium necessary for a healthy body, being loaded with fibers.
Sweet potatoes also help control appetite, burn fat and maintain healthy digestion. You can eat it with another good source of protein, such as roast chicken.
Egg whites contain protein, the primary component of muscles, and all nine essential amino acids needed to restore and build muscle, as well as precious minerals such as calcium, zinc, and iron.
Egg yolk is a rich source of vitamins including A, E, K, B12, riboflavin and folic acid, which are necessary to accelerate the metabolism and convert fats into energy.
You can eat one to two eggs a day to get healthy muscles and an attractive body.
3. Chicken breast
Chicken breasts are a great source of protein, which is readily synthesized to repair muscle tissue and other cells that have been damaged during heavy training.
It also contains other body-friendly nutrients such as: niacin, vitamin B6, iron, selenium, and zinc.
Milk is a good muscle food. It contains two types of high-quality proteins, whey and casein.
Whey protein quickly converts to amino acids and is absorbed into the bloodstream, while casein is slowly digested, giving the body a steady supply of small amounts of protein for a longer period.
Milk is also loaded with vitamins and minerals, and the healthy carbohydrates and fats your body needs to build muscle.
Milk also helps replenish the body’s fluid in sweat during exercise and keeps your body hydrated.
You need to drink a cup of skim milk after each training, you can add chocolate to it.
Fish, especially salmon, are among the best foods to build muscle.
Salmon can help you build lean muscle, and burn fat because of its long-chain omega-3 fat content, vitamin B and proteins.
Salmon also contains other nutrients such as magnesium, selenium, calcium and iron that help build muscle.
Eat some grilled salmon with salads or green vegetables one to two times a week, or supplement fish oil.
6. Flax seeds
Flaxseed is a high-fiber food that helps increase energy, and essential omega-3 fatty acids and proteins that prevent muscle inflammation or pain after each training.
Flaxseed also contains many important nutrients for losing body fat and building muscle. You can eat 1 tablespoon of flaxseed with yogurt and berries before bed, or add them to salads, grains, and soups.
7. Olive oil
Olive oil contains 70% of monounsaturated fats, which protect the body from heart disease and cancer, and help build muscle.
You can add a tablespoon of two olive oil to the salad and eat it after each training as a snack.
Spinach is an alkaline food that prevents muscle and bone mass loss, and protects the body from cancer and heart disease due to its high nutrient content.
Spinach contains calcium that helps in relaxing muscles to prevent spasms during training, and the iron necessary to build muscle.
Do not forget to drink water throughout the day, along with these nutrients, as it is an important part of building muscle, as muscle tissue consists of about 75% of the water, which helps maintain muscle moisture and increase its strength, maintains energy levels and proper digestion.