Complete protein intake during training: an optimal approach to muscle growth
When it comes to maximizing muscle growth, maintaining lean mass or optimizing recovery, what you consume during your workouts is almost as important as your efforts in the gym. Many turn to BCAAs (branched-chain amino acids) or EAAs (essential amino acids), which are excellent options, especially if you're on a low-calorie diet or looking to preserve muscle mass while losing fat. However, for those aiming to maintain or gain muscle mass, it may be worth considering the use of complete proteins during your bodybuilding sessions. Yes, it may seem a bit of an odd approach when you're used to hearing that it's best to consume your shake after training, but I'll explain my point of view, based on the most recent studies!
Why are complete proteins a good option?
BCAAs and EAAs have their place in a supplementation program, particularly to support muscular endurance and prevent protein breakdown. They are effective options, especially in specific contexts such as fat loss or periods of caloric restriction. However, if your goal is mass gain or muscle maintenance while ensuring optimal recovery, complete proteins offer a broader and more comprehensive amino acid profile.
Unlike BCAAs, which provide just three of the nine essential amino acids, or EAAs, which provide all of them but in isolated form, complete proteins (like whey isolate, for example) contain all these essential amino acids in ideal proportions, in addition to other beneficial nutrients. A recent study published in the Journal of the International Society of Sports Nutrition showed that consuming complete proteins during training promotes increased muscle protein synthesis, while stimulating IGF-1 levels (a key factor in muscle growth).
My favourite intra-workout recipe
Here's a strategy I personally use and recommend to my clients to optimize nutrition during training. Rather than consuming your proteins after your workout, why not integrate them directly during exercise? This allows you tofuel your muscles throughout the session, maintaining your energy levels and facilitating immediate recovery.
My intra-workout recipe:
- 1 scoop of carbohydrates (maltodextrin, dextrose or a fast carb of your choice)
- 1 to 2 scoops of complete protein (whey isolate or vegan)
- Bonus 1 scoop of electrolytes to stay hydrated
I mix it all up in my shaker and sip it throughout the workout. This approach helps stabilize my energy levels, without overloading my digestive system, and provides my muscles with all the amino acids and carbohydrates they need to promote muscle anabolism and limit catabolism.
Here are my Shop Santé choices for your intra-workout drink:
The benefits of complete proteins during training
Ideal absorption By consuming complete proteins during training, your muscles benefit from a constant flow of essential amino acids, optimizing protein synthesis and accelerating muscle recovery.
Enhanced anabolism: Complete proteins promote better stimulation of IGF-1, an insulin-dependent growth factor crucial for muscle mass gain.
Convenience Convenience: This approach frees you from having to take a post-workout shake immediately, as your muscles have already received the nutrients they need during exercise.
Try to incorporate complete proteins during your workouts if you're looking to maximize your muscle anabolism, and adjust your supplementation according to your training phases!
Félix Daigle, Shop Santé Ambassador
