Do you think you are getting enough protein through your diet to meet your goals? The results of 22 recent studies on the subject show that the recommendation of 0.8 to 1.2g of protein per kilo of body weight is insufficient to build muscle and gain optimal strength.
How much protein?
The greatest increase in muscle mass and strength was assessed around 2 g/kg body weight. Taking a whey protein supplement after exercise provides the body with highly absorbable protein that will be used to repair muscle tissue and promote better recovery, thereby optimizing muscle growth.
The most interesting thing is that people who have used protein powder alongside a training program gained 38% more muscle but also 33% more strength compared to those who did not consume it.
On average, protein supplementation increased muscle mass by 0.69 kilos compared to the placebo group. Protein intake added by supplementation averaged 50 grams per day, in addition to the normal diet.
Protein promotes fat burning
So taking protein after training gives more strength and muscle mass, but what about fat loss?
Yes, it promotes fat loss as long as a higher protein intake helps maintain muscle mass while reducing calories and continuing intense training. Nevertheless, the protein is not the main factor that dictates fat loss but the general caloric deficit, the restriction of carbohydrates, the right food choices but also the training program.
The rule of thumb for fat loss is to drink about 30g of whey protein after the effort and to bring the rest of the protein contribution by frequent high-protein meals and low in carbohydrates.
Also to read
Frequently asked questions about protein
Choose your protein wisely
When and how to take your whey?