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These vitamins and minerals will make sure you are getting what you need to keep going, ensure proper recovery, avoid injury and keep your energy levels up! Calcium. Calcium is a mineral not only essential for bone health, but itâs also required for muscular contraction. Once muscle cells receive a signal from the corresponding nerve, calcium floods into the stimulated muscle cells and binds with a protein called troponin.
In spite of the natural increase in testosterone and growth hormone after exercise, protein synthesis remains low. All the essential amino acids must be present in the muscle in order for proteins to be made. After exercise, however, the limited availability of amino acids and energy will limit protein synthesis. A recent study found that addition of just 10 grams of protein to the post-exercise carbohydrate resulted in a net increase of protein uptake. Take in about 20 grams of protein for an optimal response. You can easily accomplish this with a scoop of whey powder added to your post-exercise sports drink or smoothie. Unfortunately, beer is not a good source of carbohydrate. Alcohol taken after exercise depresses testosterone secretion in men.