HOW MUCH PROTEIN IS IDEAL AFTER TRAINING?
In a study by Levenhagen DK., et al. The effectiveness of protein intake after training, along with carbohydrates and a small amount of fat, was investigated. The effects on nutrient combustion, protein synthesis and regeneration were determined. In addition, the total amount of protein required to have a positive effect on the formation of new protein was measured.
The post-workout drink contained 48% of the calories in the form of protein, 38% in the form of carbohydrates and 14% as fat, which corresponded to 30 g of protein, 24 g of carbohydrates and 9 g of fat. The protein content of the drink was varied.
RESULT:
IT WAS SHOWN THAT THE INTAKE OF 0.5 G PROTEIN PER KILOGRAM OF BODY WEIGHT LEADS TO AN INCREASING STRONGER PROTEIN BUILDING IN THE BODY. IN ADDITION, THE RESEARCHERS FOUND THAT AT LEAST 30 G PROTEIN AFTER TRAINING ARE NECESSARY TO START A SIGNIFICANT TISSUE RECONSTRUCTION.
Based on the available results, a protein shake of at least 30 g protein (optimally TRIPLE WHEY or ISO WHEY (for the fastest possible absorption) directly after training is recommended!