Protein is an essential macronutrient responsible for the growth and recovery of muscle tissue.

Quantity

Multiple studies suggest that a daily protein intake of 1.6 – 2.2 grams per kilogram of body weight is optimal for muscle growth. For example, a person who weighs 80kg should consume between 128 – 176 grams of protein daily to maximise muscle-building potential.

A study published in the International Journal of Nutrients comparing protein requirements between males and females showed a protein intake of 1.6 grams per kilogram was adequate to support muscle protein synthesis for both genders, however, males displayed a significantly greater rate of protein synthesis.

Frequency

Research widely suggests a consistent protein intake at various intervals throughout the day promotes more potential for muscle building as opposed to consuming one large amount of protein in a single meal. This is because our bodies are limited to how much protein we can absorb and utilise in one given hit. Research shows that protein amounts of 20-40 grams are sufficient to stimulate muscle protein synthesis at an optimised rate for 3-4 hours. However, amounts in excess of 40 grams may be appropriate for larger individuals who need a higher intake of protein to activate muscle protein synthesis as achieving this is usually correlated to bodyweight.

Timing

3-4 hours is the optimum timing of protein intake to contribute to a positive protein balance. However, it is also well known that consuming protein after exercise may influence muscle growth.

Research suggests that consuming 20-40 grams of protein within 60 minutes post-exercise may be the best time to maximise protein synthesis. This timeframe is known as the ‘anabolic window’ and is where the body is most responsive to protein intake. The timing of protein intake during this window is important because the damaged muscle fibre requires sufficient protein intake to stimulate muscle protein synthesis for recovery and growth.

Summary

Protein intake is essential for maintaining and building muscle mass. The recommended amount is somewhere between 1.6 – 2.2 grams per kilogram of body weight per day in regular servings amongst 20-40 grams every 3-4 hours to optimise muscle-building potential by frequently triggering muscle protein synthesis. However, it is important to remember protein requirements and recommendations may vary based on individual factors such as age, gender, physical activity level, body weight, body composition, training status and stimulus.

What training should I use ZMA for?

Under this mysterious abbreviation there is a dietary supplement containing zinc, magnesium and vitamin B6 in the right proportions. ZMA products belong to category of preparations increasing the production of testosterone, the so – called testosterone boosters. The advantage of ZMA are the additional benefits  of its use – this supplement has a calming effect on the nervous system, while alleviating sleep problems and improving its quality.

Composition

At the top of the ZMA nutritional list is magnesium – one of the basic minerals found in our body. It performs many important functions, such as the transport of sodium and potassium, participation in the processes of building bone tissue and teeth, protection of the body against acidification, activation of enzymes necessary for the proper functioning of the body. In addition, it has anti – aging properties and reduces the negative effects of stress. Zinc is a micronutrient that facilitates the absorption of vitamins, improves intellectual performance, lowers cholesterol and determines the proper functioning of the body’s immune mechanisms. The last element in the ZMA products is vitamin B6. It supports the proper functioning of the nervous system, supports the body’s immunity, and helps maintain normal blood pressure and heart function.

Is ZMA a supplement for me?

Zma products are characterized by a wide range of applications – they are intended for people who practice various sports intensively. However they are especially recommended for strength and bodybuilding training, due to their action of anabolic hormones, such as testosterone, growth hormone or IGF – 1, and regulating the level of cellular metabolism. The use of ZMA may be very helpful in the period of increasing strength, muscle mass development and increasing the body’s efficiency, which will translate into increased training possibilities. In addition, this suplement is recommended for people who lead a stressful lifestyle and have problems with sleep.

Science has determined the best time to train strength.

If you are training strength and you do not know what time of day to choose for your training, this article will interest you. Have you ever wondered if science is interested in what is the ideal time of day to train? Well yes, science has discovered that there is indeed a better time of day to train strength. Although there is much debate about it, this is what science says and what we are going to tell you today.

Strength training is the best method to gain muscle and burn fat in gym routines and while not everyone has the freedom to choose what time to train, much if they are interested in knowing what time would be best.

Best time to strength train according to science

According to science, the best time to train strength is between 5 and 6 in the afternoon.

Training strength in these hours of the afternoon can imply for a person who has an average routine a greater performance. This is due to circadian rhythms, our biological clock that regulates the physical and chemical mental changes that occur in the body, changes such as alterations in the physiological system, metabolism, hormones, thermoregulation, and absorption of food.

In addition, there is scientific evidence that testosterone peaks are beaten in the late afternoon, which makes that time the best time to perform strength training. As we have mentioned before, testosterone improves protein synthesis and thus helps in the construction of new muscles.

The worst time to train strength

Contrary to what we have heard on several occasions, the worst time to train strength is the first thing in the morning, when blood flow is lower, as well as body temperature. So strength training in the morning is likely to be more difficult than late afternoon, and the risk of injury is multiplied.

To reduce the risk of injury by training in the morning, it is recommended that you wait 30 minutes before starting to train and do a good warm-up. The worst exercise performance has also been shown to occur between 6 a.m. and 10 a.m. If you have doubts about the difference between hypertrophy and strength training you can watch this video

What is the best time to do other types of training?

Although scientists have come to this conclusion, this does not happen in the same way in all people. Actually depending on your routine with your work, you eat the type of training you do, the end of the afternoon may not exactly be the best time to train.

Hormonal factors

Testosterone and cortisol levels are high at the beginning of the day according to classical research contributions. Two other periods when testosterone and cortisol are highest is before 12:00 noon or in the mid-afternoon around 6:00 p.m. It is recommended that you do not worry about trying to reach a certain time in which your testosterone production is highest.

Focus on the tension, metabolic stress, and muscle damage that occurs during exercise. There is the key that enhances the development of muscles. Also, keep in mind that the hormonal pulse is more stable in older people and therefore the theory of testosterone spikes is only applicable to young athletes. To compensate for not being able to train between 11 a.m. and 6 p.m., it is recommended that you focus on performing a better warm-up and that you exercise caution in movements with the spine. Now that you know the best time of the day to train strength, all you need to do is put these tips into practice and feel the benefits yourself.

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