A new way to quickly rebuild muscles after a workout

In a recent study it was shown that the particular combination of food and exercise increases by 30% the synthesis of protein, which helps to recover faster after exercise.

How to restore the muscles after training: the opinion of scholars

In the study,Resistance Exercise Augments Postprandial Overnight Muscle Protein Synthesis Rates. , Whose results were published in the Official Journal of Sports Medicine American College of Medicine & Science in Sports & Exercise, it was noted that the combination of protein foods and strength training shortly before bedtime makes it easier to recover muscles.

In a study conducted at the University of Maastricht (Netherlands), was attended by 24 young people. After two hours after dinner, shortly before bedtime, they drank a protein shake. Just before serving cocktails, one group of participants spent strength training to work through the lower body. The other group did not do anything.

Those who trained before taking a protein shake overnight protein synthesis increased by 30% compared with the participants, just taking protein before bed, without physical exertion.

In earlier work of this group of scientistsProtein Ingestion before Sleep Increases Muscle Mass and Strength Gains during Prolonged Resistance-Type Exercise Training in Healthy Young Men. already been proven that consuming foods rich in protein, Shortly before bedtime, can increase muscle protein synthesis during the night.

This discovery is useful not only bodybuilders but also to other athletes, such as runners. Long runs too heavy muscle damage. After a hard workout to help recover muscle fibers so that the muscles adapt quickly to serious stress. Increasing the recovery rate using this technique, the runners will be able to quickly adjust to increasing loads.

Principal Investigator Trommelen Jorn (Jorn Trommelen) asserts that as a result of this techniques in the muscles produce more mitochondria, due to which increases aerobic capacity body. The combination of stress and food rich in protein, maintains the number of mitochondria in muscle, thus not only improves power rates, but also endurance.

How to train and what to eat before going to bed

Training, which is engaged in the studied, lasted one hour and includes:

• 15 minutes on an exercise bike;
• six sets of 10 repetitions of leg press in the simulator;
• six sets of 10 repetitions of lifting the legs in the simulator.

However Trommelen claims that less intensive training will also be effective.

Any amount of physical activity can stimulate protein synthesis, although to a lesser degree.

For example, just walking distance only slightly increased production of a protein in the muscles. The most effective strength exercises with the weight of his own body, or dumbbellsEspecially if you repeat them to failure muscles.

Trommelen advises choose to exercise before going to bed three sets of push-ups and three sets of pull-ups. The number of repetitions - to muscular failure.

Another good option exercise - a combination of squats, leg lifting and exercises for the hamstrings (the rise in the shins simulator, with the weight of his own body, with weighting).

As for food, protein shake, used in the study contained 20 grams of protein. Here is an example of a conventional food containing the same amount of protein: 600-700 grams of low-fat milk, three eggs, or 100 grams of tuna. Food with less protein, too, will increase the rate of muscle recovery, but not as much.

Trommelen believes that the combination of weight training and protein meal before going to bed will be the most effective way to restore athletes after a day of hard training.

Do you have a great opportunity to test this assertion. Try a new technique, and share your impressions in the comments.