A 2001 study at the University of Texas found that consuming drinks that contain protein and carbohydrates can increase muscle protein formation. Exercise can increase blood flow to all body tissues. So, drinking protein and carbohydrates before exercise can make the absorption of amino acids in the muscles greater. Try to eat a combination of 20 grams of protein and 35 grams of carbohydrates 30 to 60 minutes before you exercise. If you want a simple way, you can try bcaa with stevia.
After you’ve done your hard workout for the day, try to find some time to rest the next day. Research shows that moderately vigorous resistance training can increase the protein-building process for up to 48 hours after a training session ends. Muscles will start to grow and form while you are resting. For that, try to rest with enough sleep the next day.
In order to recover quickly after exercise, the body needs enough carbohydrates. If the intake of carbohydrates in the body is sufficient, the body does not need to take reserves of protein from muscles for energy. So that this will not reduce muscle mass. In addition, eating foods that contain carbohydrates after exercise can also increase insulin levels, which can slow down the process of breaking down protein by the body.
You need to eat often so that your body can continue to make new protein. You can divide your daily needs into six different schedules. Make sure to consume a minimum of about 20 grams of protein every three hours so that the formation can continue. The combination of protein and carbohydrates is also good if consumed 30 minutes before bedtime. That way, as long as you sleep later, the body will rely on carbohydrates that have been entered as the main energy source and do not break down protein for energy. In addition, you can also consume casein protein, which will be digested by the body longer and become the right type of protein to build muscle during sleep.