Sports Nutrition #3: BUILD MUSCLE PROTEIN by doing resistance exercise followed by a shake with the right amount of protein and carbohydrate-not just protein.

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BUILD MUSCLE PROTEIN by doing resistance exercise followed by a shake with the right amount of protein and carbohydrate-not just protein. Proteins are digested releasing amino acids into the blood. In order to build muscle, the levels of amino acids in the blood need to be higher than the levels inside your muscle cells. Carbohydrates lead to an increase in insulin levels in the blood. Insulin promotes protein synthesis and the uptake of amino acids into muscle cells. You need to drink your protein shake with 20 grams of protein within 30 to 60 minutes after you finish exercising. By two hours after exercise the ability to build muscle protein with nutrition is reduced as shown by the decrease in a key amino acid called leucine between one and two hours. In one of the next Sports Nutrition posts, I will discuss the type of exercises that optimize muscle building. #drdavidheber #drdavidhebertraining #protein #carbohydrate #exercise to learn more go to www.drdavidheber.com and www.herbalifenutritioninstitute.com

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Categories: Nutrition

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