Protein also helps enhance muscle mass, energy, and energy. Fat is slower to digest, so consuming too much may make you feel tired and sluggish. After exercising, it’s essential to replenish your physique with nutrients like glycogen, protein, and insulin to assist enhance your energy levels, protein synthesis, and muscle restoration. Within 4 to 6 hours after excessive intensity exercise, consider consuming 1 to 1.5 g of carbs per kg of body weight and 0.4 g of protein per kg of physique weight. After resistance coaching, consider consuming 40 g of protein and 0.5 g of carbs per kg of physique weight. Learn more about pre-workout nutrition and submit-workout nutrition. Some analysis suggests that taking sure supplements may assist improve muscle mass, restoration, and power while selling fat loss. Taking supplements like caffeine and nitrate before exercising may additionally help enhance muscular power, which may help preserve muscle mass. Before taking any supplements, it’s a good idea to speak with a healthcare skilled.

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