For example, endurance sports cause your body to use more glycogen than resistance training. The rate at which your glycogen stores are used depends on the activity.
Your body’s glycogen stores are used as fuel during exercise, and consuming carbs after your workout helps replenish them. One study found that eating protein pre-workout and post-workout has a similar effect on muscle strength, hypertrophy, and body composition changes ( 12).īut if you’re specifically aiming to build muscle, eating high quality protein within the first 2 hours after a workout may stimulate your body to create the building blocks for new muscle tissue ( 1). In addition, eating protein before exercise may decrease the amount you need to eat after without affecting recovery ( 1). Studies have shown that ingesting 20–40 grams of protei n seems to maximize the body’s ability to recover after exercise ( 9, 11). Depending on your body weight, 20-40 grams of protein every 3 to 4 hours is recommended ( 1). So you’ll want to eat protein as part of small meals spaced throughout the day.
It’s recommended to split up your protein intake across the entire day, at 3-hour intervals.
It also gives you the building blocks required to build new muscle tissue ( 1, 7, 8, 9, 10). The rate at which this happens depends on the exercise and your level of training, but even well-trained athletes experience muscle-protein breakdown ( 1, 2, 3, 4, 5, 6).Ĭonsuming an adequate amount of protein throughout the day gives your body the amino acids it needs to repair and rebuild these proteins. Protein helps repair and build muscleĮxercise triggers the breakdown of muscle protein. These days, experts rely on a mix of older and newer studies to make recommendations ( 1). Sports nutrition researchers have been studying nutrient timing for more than 40 years. The timing of your meals is also important. That’s why it’s important to have the right mix. Each macronutrient - protein, carbs, and fat - is involved in your body’s post-workout recovery process.
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