After exercise, your muscles are highly sensitive to nutrients. Consuming the right ratio of protein and carbohydrates within 45 minutes of training initiates tissue repair and restores depleted glycogen stores.
Aim for a 3:1 or 2:1 ratio of fast-digesting carbohydrates to high-quality protein. This triggers a mild insulin response, driving amino acids directly into muscle cells to speed up recovery.
Whey protein is absorbed rapidly and contains high levels of leucine. However, high-quality plant-based protein blends (pea and rice) offer similar recovery benefits.
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