Jonathan Salcido

Nutrition 1A
Facts About Post-Exercise Consumption of Protein Supplements
Scientist have proven that eating protein before or after an intense exercise can greatly increase
muscle mass and much more in a matter of weeks unlike other ways.
Research concludes that resistance training has shown that protein consumption prior to
resistance training can be effective. But research shows nutrient timing ( a process where you
wait a hour after training to consume your protein) is crucial and has better results.

The average person needs 0.8 g bodyweight of protein a day to maintain mass. Resistance
training athletes need 1.7 g bodyweight of protein a day.
Fast digesting protein that contains high levels of essential amino acids, mostly leucine
are more effective in stimulating MPS than other proteins.
Protein ingestion and resistance exercise both stimulate the process of new muscle
protein synthesis (MPS) and growth.
If someone ingest to much protein the nitrogen levels in the body will be thrown off or
unbalanced.

Excess protein is also excreted through urine but not all of it can be. Ingestion of excess protein
supplements can cause stress and harm to your kidneys. Results can conclude to calcium loss,
dehydration and gastrointestinal problems.

Protein found in meat or food tend to be a more healthier option because in this way of
consuming protein, you CANT exceed your amount you get what you can eat.
Food protein, high in quality of dairy protein, containing all EAA and high leucine may
be more effective than any other protein sources.