In this guide, nutrition experts from PowerBar talk us through the different kinds of protein, and why it is important to have a mixture of protein, at the correct times, in order to aid recovery.
How much protein do you need after training, and what kind?
It is clear that type, amount and timing of protein intake, can have an impact on muscle maintenance and growth.
After intense, or key endurance, or resistance training sessions, recovery naturally takes top priority; because, after all, you want to reap the benefits from your training.
In the period immediately after exercise, metabolism remains elevated, and due to the earlier training stimulus the build-up of muscle protein is initiated. This is when ingesting the right amount of the right type of protein has a synergistic effect, as it is necessary to repair the damaged muscle tissue, and to promote training adaptations e.g. muscle growth.
For young healthy adults, it is recommended to consume approx. 20-25 grams of high-quality protein as soon as possible after the session, then continue to include protein in meals and snacks spread over the day, and before bed.
What is high quality protein?
Proteins are comprised of individual components called amino acids, which are linked together in chains. Nine of these amino acids are classed as 'essential', which means that the human body cannot synthesize them, so they must be provided in the diet.
High quality protein sources contain all the essential amino acids you need to build and maintain muscles.
The most common source of high-quality protein in sports nutrition products is milk protein: including whey and casein proteins. Egg protein is also a high-quality protein source. For those looking for protein from plant-based sources (e.g. vegans), then soy protein is a protein that is isolated from soybeans, and is considered a high-quality option.
PowerBar protein products contain a wide variety of protein isolates, to provide you with the most complete amino acid mix possible:
- PowerBar Protein Plus Bars contains casein, whey and soy protein
- PowerBar Recovery Drink contains casein, whey and soy protein
- PowerBar Protein Plus Drinks contains casein, whey and soy protein
- PowerBar Natural Protein Bars contain soy, peanut and almond sourced protein, and are suitable for vegans