"Crouse recommends the athletes she works with consume 20-30g of protein within 30-60 minutes of finishing a resistance training session. The act of exercising our muscles increases the breakdown of muscle proteins, she says. In order to restore, or hopefully improve them and get gains such as increased muscle mass or strength we have to consume amino acids in protein."
"Crouse says eating protein within an hour of working out decreases muscle protein breakdown and increases the rate of the repair and rebuild process known as muscle protein synthesis. It improves the muscle adaptation response to the exercise, which leads to growth in size, strength and lactate tolerance. That said, Crouse adds, if you're just a casual gym-goer (doing resistance training three or four times a week), it's better to focus on consuming three balanced meals in the day,"
Athletes should consume 20–30 g of protein within 30–60 minutes after resistance training to reduce muscle protein breakdown and supply amino acids for repair. Exercising increases muscle protein breakdown, and timely protein intake decreases breakdown while increasing muscle protein synthesis, enhancing adaptation, growth in size, strength, and lactate tolerance. Casual gym-goers training three to four times weekly should prioritize three balanced meals with carbohydrates, protein and vegetables and select healthy snacks rather than obsessing over immediate post-workout timing. Whole-food options such as a large glass of milk can provide substantial protein and serve as convenient post-exercise nourishment.
Read at www.theguardian.com
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