Protein after training?: what is the indicated portion and the myth of the 30 minutes

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Protein is one of the essential macronutrients for the body and crucial for better muscle function. Besides, it’s always there Doubts about the appropriateness of consuming them after physical activity.

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In this regard, the Runtastic website clarifies that ingesting large doses of protein after a workout does not mean absorption is complete. Instead, the recommendation is to add 20 grams of protein. Some studies indicate that this dose would stimulate the synthesis of this nutrient.

In addition, the Runtastic note indicates that the body would store the excess as fat.

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When to eat protein?

The best will be Do this intake between 30 and 60 minutes after playing sports. For better absorption, it is essential to combine with carbohydrates.

Protein shakes are ideal for post-workout.

Protein shakes are ideal for post-workout.

The benefit of protein shakes

A practical and quick alternative are protein shakes.

In this type of preparation, whey protein is already broken down and the nutrients are more bioavailable than powdered protein. This means they are ready to be absorbed by the body.

As for supplements, the general recommendation is that they should be referred by a professional. Instead, it is convenient to consume quality protein, without artificial ingredients or chemicals.

Lentils are an important source of protein. Shutterstock Photos.

Lentils are an important source of protein. Shutterstock Photos.

Foods with more protein

Of animal origin

– Meat, whatever its origin

– Egg

– Milk and milk derivatives.

of vegetable origin


– Chickpeas

– Beans

– Tofu

– Pumpkin seeds

– Oatmeal

– Seitan

– Almonds

– Quinoa.

Source: Clarin

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