recovery

Properties of anabolic post-exercise protein sources

Properties of anabolic post-exercise protein sources

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.

The amount and type of carbohydrate athletes need for recovery

The amount and type of carbohydrate athletes need for recovery

van Loon explains the amount of carbohydrate needed after a workout and what sources athletes should look to consume.

THE AMOUNT OF PROTEIN TO CONSUME AFTER A WORKOUT

THE AMOUNT OF PROTEIN TO CONSUME AFTER A WORKOUT

Ingesting about 20-25 grams of protein is sufficient to allow a maximal post-exercise muscle response.

ATHLETES MAY REQUIRE BIGGER DOSES OF PROTEIN BASED ON SIZE

ATHLETES MAY REQUIRE BIGGER DOSES OF PROTEIN BASED ON SIZE

Larger athletes may need to eat more protein after exercise because they require larger doses of protein to stimulate new protein synthesis.

THE AMOUNT OF PROTEIN ATHLETES SHOULD CONSUME POST-WORKOUT

THE AMOUNT OF PROTEIN ATHLETES SHOULD CONSUME POST-WORKOUT

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.

CLEARING UP THE DIFFERENCE BETWEEN PROTEIN ISOLATES, CONCENTRATES AND HYDROSYLATES

CLEARING UP THE DIFFERENCE BETWEEN PROTEIN ISOLATES, CONCENTRATES AND HYDROSYLATES

Phillips explains why there is not a significant difference between protein isolates, concentrates and hydrosylates with respect to post-exercise recovery.

TYPES OF PROTEIN ATHLETES SHOULD CONSUME POST-WORKOUT

TYPES OF PROTEIN ATHLETES SHOULD CONSUME POST-WORKOUT

Phillips explains the types of protein athletes should choose post-workout.

Recovery Protein Needs for Endurance Athletes

Recovery Protein Needs for Endurance Athletes

Endurance-trained athletes, similar to resistance-trained athletes, should eat ~20-25 g high quality protein for recovery.