Question

When & how much protein should you eat post-exercise?

a. No need for protein post-exercise
b. Immediately after exercise, moderate amount
c. Several hours after exercise, large amount
d. Before exercise, small amount

Answer 1

Protein should be consumed immediately after exercise within the 'anabolic window,' usually in a moderate amount of 15 to 25 grams, through natural foods or protein supplements with a complete amino acid profile.

Step-by-step explanation:

The consumption of protein post-exercise is important for muscle recovery and growth. The recommended time to consume protein is immediately after exercise, typically within a 30-minute to 2-hour window, known as the 'anabolic window.' During this time, it's advised to consume a moderate amount of protein. Depending on the intensity and duration of the exercise, 15 to 25 grams of high-quality protein is often suggested. Foods like chicken, fish, eggs, dairy products, or plant-based sources such as lentils and chickpeas are excellent natural sources. Alternatively, protein supplements such as shakes, bars, and powders can be convenient post-exercise options. These supplements should ideally contain a complete amino acid profile for maximum benefit.