Post-workout nutrition is more complex. Its purpose is to supply your body with everything it needs to repair, replenish, recover and adapt to the training stimulus that the workout provided.
More specifically, post-workout nutrition helps to:
- Minimize muscle damage/muscle protein breakdown
- Assist in building muscle/increase muscle protein synthesis
- Replenish muscle glycogen (the stored form of carbohydrate)
- Reduce cortisol (stress hormone) levels
- Reduce muscle soreness
To do that, your body once again needs these two things:
Protein after exercise
Eating protein after exercise prevents protein breakdown and stimulates synthesis, leading to increased or maintained muscle tissue. So, it’s a great strategy for better recovery, adaptation, and performance.
you can choose whichever type of protein you want for your post-workout meal.
Any high-quality complete protein should do the job, as long as you eat enough. That means about 40-60 grams for men and 20-30 grams for women.