NUTRITION FOR SUSTAIN & MAINTAIN

Effective muscle development after exercise and rebuilding muscle tissues requires a well-balanced diet that is high in protein. It’s the protein in your diet that feeds your muscles. Around 1.5g of protein should be consumed per kilogram of bodyweight a day to sustain your protein levels balanced. Try to take your protein spread through the day, with food for muscle maintenance and nutritious snacks, but also try to consume right type and rate of protein.
  • Why protein should be used after exercise?

    A heavy resistance or strength training increases protein synthesis and muscle breakdown rates for at least 24 hours, which may cause pain and fatigue the next day. Though this sounds bad, it actually forms the first step for stronger muscles. However, if protein-rich foods are not taken during the recovery period after training, muscle destruction will be prolonged and this will lead to loss of muscle mass.
  • How much protein and when?

    Research shows that 20 g protein intake after exercise significantly increases protein synthesis. However, over than 40 g protein intake does not provide further effect (Tipton et al, 2009). Although post-exercise protein intake is main point, studies have shown that consumption of protein with smaller doses and more frequently provide longer and better protein synthesis.
  • Which form of protein is best?

    Protein food sources such as meat, fish, dairy, beans and nuts are all good protein sources, but due to their amino acid make up, along with other nutrients (carbs, fats etc) they contain, all will have varying digestion rates. The change in amino acid profile is also used to assess the quality of a protein. Food sources such as dairy, meat and fish all contain the ideal balance of the essential amino acids to support protein synthesis


Performance Nutrition Eat Smart!

Nutrition for Training

This is to apply balanced and healthy diet plan according to your sports and excersise style. Balanced nutrients concumption...

Sustain & Maintain

Effetive muscle development after exercise and rebuilding muscle tissues requires a well-balanced diet that is high in protein...

Strength & Power & Mass

Increasing your strength and power is about feeding your muscles the high-quality protein and micronutrients they need to support...

Nutrition for Endurance

Carbohydrates are main fuel source for endurance training and sports. They are stored glycogen in body and when level of these store...



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