The Protein Round-Up and How to Nail Your Post Workout Routine

January 7, 2021 by
Image Credit: Viktor Långsved @viktorlangsved

If you have spent any amount of time in the fitness world, whether that is in the CrossFit, bodybuilding, or sports specific avenue, you probably have experience with protein powders of some sort. They are so well marketed that even the casual exerciser will be reaching for their blender bottle post workout in order to tap into that “anabolic window.”

Protein is absolutely vital for muscle growth and retention. Think of it as the lumber that builds the house. If you don’t supply the raw material, there will be no construction! Unfortunately, we do not make protein (although our tissues are occasionally harvested for protein) so we have to get it from our diets. People who are less active do not need to eat as much, only enough to prevent muscle wasting. Those of us who strength train however will need to consume more, around 0.7-1.2 grams per pound of body weight. When we are eating that much protein, we are not only providing the raw materials needed to build muscle, but we are providing a strong signal to build muscle in the form of leucine. Leucine is one of the most limited amino acids but is found in higher concentrations in animal and (some) plant proteins. Think of leucine as the boss man for that house we were building earlier. Sure, the house will get built eventually, but when the boss shows up, it gets built faster.

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