is to eat sufficient complete proteins.
Indeed, a caloric surplus of protein should be maintained at all times, to keep nitrogen balance positive. It is advisable to eat about six meals (each spaced two-three hours apart), each containing around 30-40-grams of protein, per-day.
The protein sources listed in this article are the most complete sources and should be eaten at each of these meals. Indeed, the idea is to continually increase the uptake of amino acids into the muscles. With this is mind, some key pointers can be followed:
- To spare muscle protein breakdown during training, increase insulin (an anabolic hormone, which increases the uptake of amino acids and glucose into the muscle) by consuming a liquid meal containing protein and carbohydrates one-hour before training.
- Immediately following training, consume the same protein/carbohydrate drink to saturate the muscles with amino-acids, and enhance protein synthesis.
- Directly before bed, consume a drink containing both whey and a slow release protein like micellar casein, to tide the muscles over during this catabolic (fasting) period.