Protein included with each meal provides amino acids for protein synthesis which contribute to muscle and connective tissue repair. Protein consumed in your pre-exercise meal helps stabilise blood sugar and aid satiety. Carbohydrates and fat are primarily used for energy however, when all other energy sources are exhausted, the body will break down its own protein for energy.
During exercise muscles develop micro-tears, which stimulates the body to build bigger and stronger muscles in recovery. Amino acids from protein sources help to rebuild muscle tissue. On a heavy training day
it is beneficial to consume additional protein in your evening meal, as the body regenerates during sleep. Minerals and amino acids are often absorbed in parallel, which is why taking one sachet of Totum Sport immediately post exercise enhances protein absorption.
Muscles are composed of a number of different proteins. Proteins are constructed from 20 amino acids, 8 of which are termed essential amino acids because they cannot be synthesised and must be consumed in the diet. An ideal dietary protein contains the same balance of amino acids as required by the body and is therefore the most efficient source for muscle repair. Animal sources such as meat, dairy and eggs contain all the amino acids. Most individual plant sources are incomplete as they are limited by one or more essential amino acids. It is therefore important to combine protein sources to optimise amino acid intake.
It is important to properly fuel for both training sessions and recovery. Depending on the timing of your exercise will also determine what you should consume at which meal times. It is important to plan for performance and recovery so that you optimise your training nutrition.