Post-workout diet is critical for recovery and muscle growth. Whether it is endurance training or gravity training, it will consume a lot of glycogen in the muscles and cause muscle tissue damage. Therefore, proper dietary supplementation, especially protein intake, is crucial to promote recovery and improve training performance.
Golden period for protein absorption
Research shows that 24 to 48 hours after exercise is the "golden period" for muscle protein synthesis. During this time, the muscle's demand for and ability to absorb protein reaches its peak. Therefore, getting enough protein during this critical period is crucial to promote muscle repair and growth.
Instant protein supplement after exercise
The 30 minutes to 2 hours after exercise is called the "protein absorption window." During this time, the body's absorption of protein is at its highest, quickly providing the amino acids needed for muscle repair. Therefore, consuming high-quality protein during this period can more effectively promote muscle protein synthesis.
High quality protein source
High-quality protein sources include chicken, fish, eggs, soy products, etc. Among them, whey protein powder is a convenient and efficient choice. Whey protein is easy to digest and absorb, can quickly provide the amino acids needed by muscles, and promote muscle repair and growth. Whey protein powder is an excellent choice for busy urbanites.
The importance of consistent protein intake
Although immediate protein replenishment after exercise is very important, continued protein intake during the "golden period" is equally critical. Maintaining a steady protein intake for 24 to 48 hours after exercise can continue to provide the nutritional support needed for muscle repair and growth. It is recommended to consume protein-containing foods every 3 to 4 hours to ensure that the muscles continue to receive sufficient amino acids.
