Increase protein before training to improve your performance - advises Arnold

Arnold Schwarzenegger, seven-time Mr. Olympia winner, focused on the importance of eating protein before training in the latest issue of his newsletter, Arnold's Pump Club. Traditionally, the emphasis has been on protein intake after exercise, but Schwarzenegger points to new studies that highlight the benefits of pre-workout intake of this macronutrient.

Schwarzenegger reports that increased protein intake before exercise can lead to significantly less muscle fatigue and faster recovery. He refers to a study in which one group of participants consumed 60% of their daily protein intake two hours before training, while the other group spread their intake evenly over three meals, taking in 33% of their daily amount before training. The results showed that the group with the higher pre-exercise protein intake experienced less muscle fatigue during and 24 and 48 hours after exercise, and also felt less tired and better recovered.

"The study was interesting because the researchers had everyone consume the same amount of total protein per day.

The difference was that one group had 60% of their total protein for the day about 2 hours before exercise, while the other group had the same amount of protein spread over three meals (about 33% of their daily protein before exercise)."

The researchers looked at markers of muscle fatigue and recovery, including performance in jump tests, sprint times and subjective ratings of fatigue."

The explanation for this phenomenon is that protein intake prior to intense activity helps to "prime" muscle protein synthesis and improve amino acid availability during and after exercise, facilitating muscle fiber repair and speeding recovery.

Schwarzenegger stresses that it is not necessary to rely solely on protein drinks; any source of quality protein is suitable. He recommends increasing protein intake before training compared to other meals during the day. Still, he reminds that total daily protein intake is still the most important for achieving overall goals.

Furthermore, Schwarzenegger mentions that the body can use an almost unlimited amount of protein. Intake of higher amounts of protein, such as 100 grams, can promote muscle growth for up to 12 hours after consumption.

In conclusion, Schwarzenegger recommends incorporating higher protein intake before training as part of an overall strategy to improve performance and speed recovery, emphasizing the importance of total daily protein intake for optimal results.

Source: fitnessVolt