Post Workout - Muscle Breakdown
When we're in the gym or doing anything requiring muscle exertion, our muscles beginning to fatigue. When exerting, we are continually pushing to the point where we create microtears in our muscles. This is the process of muscle breakdown. In order for us to recover properly, we need to understand the why and the how.
With our muscles broken down, we need an efficient and potent way to rebuild and maximize recovery. Having post workout protein is the spotlight here. Protein helps facilitate muscle recovery by increasing muscle protein synthesis aka repair the damage.
Protein- Essential vs. Non-Essential
Protein is made up of building blocks known as amino acids. There are essential and non-essential amino acids. Essential is when it must be taken from an outside since the body does not produce certain amino acids. Protein when eaten, which can come in multiple forms, provides us all with essential amino acids, or EAA. Non-essential means it is already produced within the body. In total, there are 15 amino acids with 11 being essential and 9 being non-essential.
EAA and Whey Protein
In regard to EAAs, leucine is considered one of the more important amino acids that begins protein synthesis, or the creation of protein. Although important, the absorption rate of protein becomes even greater when paired with other EAAs, such as isoleucine and valine. JISSN has a great clinical trial on this.
Dosing Post Workout Protein
The RDA (recommended daily allowance) for an adult age 18 or older to have an intake at least equivalent to this equation, 0.8 grams per kg of total body weight. However, if you are in a calorie deficit (trying to lose body fat) and looking to build lean muscle tissue (tone up) you may go as high as 1 gram of protein per lb of body weight. This is to make sure you are getting enough protein in the body to preserve or build muscle while dropping body fat. For post workout protein, 20-30 grams will suffice.
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