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A high protein diet is an absolute necessity, especially for the ones who are into fitness and body building. With the new evolution and dietary plans on action, protein shakes have the limelight, as it s a quick, easy and effective way of protein intake.
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What Is The Correct Protein Necessity? A healthy diet plan must contain 30-35% of protein intake. However, the cork-screw plan is to calculate the protein intake as per dietary necessities, following being the weighted chart- • Sedentary (inactive) being-0.5 grams of his/her body weight as calculated. • Average being (growing phase)-1- 1.5 gram protein per two pounds. • Average working individuals- 0.55 grams of his body weight. • Physically active with a hardcore fitness routine- 0.77-0.8 grams of his/her body weight.
Reasons For Intake Recommendation A well practiced dietician and fitness mentor recommends intake of protein especially before bedtime due to the many benefits it could enhance. This would not only boost how the protein is accepted in the body, but also would enhance the quality regulation as per the protein shake intake. Therefore, even by doctors, high protein drinks are recommended to be taken before bedtime
Following Are The Many Benefits It Could Induce When Taken Before Bedtime- • Enhances muscle quality • Healthy muscles direct towards healthy and fit body and good muscles mass is a sign of a physically fit body of an individual. • Our muscles go through growth and repair phase during our sleep, the overnight cycles being called as Muscle Protein Synthesis cycle. • Muscles mass is supported and built by the amino acids in protein, and to resist excessive muscle protein breakdown in sleep, high protein drinks could prove to be great resources. • It not only enhances muscle protein synthesis, but also aids in muscle recovery overnight. • Supports muscle recondition hence increasing strength and endurance.
Energy Enhancement • 2016 studies have said, protein drinks could result in high energy synthesis in the body. • Muscle reconditioning is aided through high protein drink intake. • 40 grams of protein shake is recommended to be taken before bedtime for healthy structuring of the body. • Protein intake before bed time is proven to be a source for better skeletal muscle adaptive response.
Weight Loss Acceleration • Physique concerns and body builders are often keen in building healthy muscle mass, thereby losing unhealthy fat. • Protein intake aids in the process of maintaining the calorie intake and a balanced diet, thereby breaking down unwanted fat, restricting fat intake and accelerating weight loss. • Intake of protein before bedtime enhances the body to have less cravings and better dietary intake.
Improved Sleep Cycle And Sleep Quality • Intake of high protein drinks before bedtime induces amino acid tryptophan push in the human body system, which aids in the production of hormones serotonin which is known to be a wonderful stress buster. • It also is known to induce the production of melatonin, which improves sleep quality. • Intake of protein drinks aids in the process of reconstruction and repair of healthy muscles and improves muscle strength in an individual.
The market these days are rich with high quality protein shakes, available for every individual as per their need. It is recommended to consult the physical trainer or doctor, dietician before investing in the right kind of protein drink for one’s body type as per their daily activities.
