No matter what phase you’re in, building AND preservation of muscle should be your NUMBER☝🏾 priority! 💪🏾
And the first way you can ensure that is with your protein consumption!
Why protein?
1️⃣ Muscle Maintenance and Growth: Protein is essential for building and repairing muscle tissues.
2️⃣ Satiety: Protein consumption triggers the release of hormones that signal fullness to your brain. Two key hormones involved in this process are leptin and cholecystokinin (CCK).
3️⃣ Recovery: After exercise, especially resistance training or high-intensity workouts, your muscle fibers can experience microtears. To repair and rebuild these muscle fibers, your body relies on a process called muscle protein synthesis (MPS). Protein, and more specifically the amino acids it contains, are the building blocks for this repair process. Consuming protein-rich foods or supplements after exercise provides the necessary amino acids to support MPS, aiding in muscle recovery and growth.
4️⃣ Hormones: Many hormones and enzymes in the body are made from proteins. These hormones are involved in a wide range of bodily functions, including growth, metabolism, and the regulation of mood.
5️⃣ Digestion: Protein-rich foods tend to be digested more slowly than carbohydrates, particularly simple sugars. Slow digestion means that the energy from protein is released gradually into the bloodstream, providing a steady source of energy and helping to maintain feelings of fullness over a longer period.
6️⃣ Overall Bodily Function: Protein is a fundamental macronutrient that plays a vital role in numerous bodily functions. It is involved in a wide range of physiological processes, making it essential for overall health and well-being. Here’s how protein helps with various bodily functions.
👉🏾LA’s BEST TIP: Timing Matters: Consuming protein within a certain time window after exercise, often referred to as the “anabolic window” or “protein window,” can enhance muscle recovery.
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