van Loon explains that rapidly digested and absorbed protein sources rich in the amino acid leucine, such as whey protein, are most anabolic following exercise.
van Loon explains the amount of carbohydrate needed after a workout and what sources athletes should look to consume.
Ingesting about 20-25 grams of protein is sufficient to allow a maximal post-exercise muscle response.
Larger athletes may need to eat more protein after exercise because they require larger doses of protein to stimulate new protein synthesis.
Phillips recommends 20-25 grams of protein to stimulate the rate of new muscle synthesis; however, the specific amount of protein within this range depends on the size of the athlete.
Phillips explains why there is not a significant difference between protein isolates, concentrates and hydrosylates with respect to post-exercise recovery.
Phillips explains the types of protein athletes should choose post-workout.
Endurance-trained athletes, similar to resistance-trained athletes, should eat ~20-25 g high quality protein for recovery.