1) After returning from the gym muscle mass... decreases
In our body we distinguish three types of muscles: cardiac, smooth (from which internal organs are built) and skeletal. The last one is mostly made of protein and is responsible for movement.
During physical activity, as a result of the so-called catabolism process, skeletal muscle fibres break down. As a result, after physical effort (e.g. after a visit to the gym), the weight of muscle mass does not increase, but on the contrary: it slightly decreases.
Muscle mass increases during the process of anabolism, or regeneration. Proteins digested by the body are broken down into amino acids, which are the building blocks for muscles to create new protein.
2. several portions of protein per day
Men should consume 56 g of protein per day, and women - 46 g. However, these values apply to people with a sedentary lifestyle; the more physically active we are, the greater the body's need for protein. It is estimated that people engaged in sports should consume twice as much protein, i.e. about 1.8 g per kilogram of body weight (per day).
At the same time it must be remembered that a portion of protein in one meal should not exceed 20 g, as its excess may turn into fat. We should provide ourselves with this valuable ingredient throughout the day. For example, one package of Chicks&Sport snacks contains 39 g of chicken breast fillet; it provides 80 kcal and 17 g of pure protein.
3 Sources of protein
Some of the previously mentioned amino acids our body produces on its own, others we need to provide it with from outside. This need is met by so-called complete proteins, which contain all nine missing amino acids. We can find it e.g. in eggs, dairy products and meat.Source:newsrm.tv