Whether you’re a seasoned athlete or fitness enthusiast, recovery after exercise is just as important as your training. Optimizing recovery helps you minimize injuries and train at your highest level—and enjoy being active even more. Yes, rest and sleep contribute to recovery, but what you consume post-workout also has a huge impact. Set yourself up for your best training season yet with these tips for fast and effective recovery.
1. What They Say About Protein Is True
Protein gets a lot of attention when it comes to recovery—and for good reason. When we exercise, our muscles experience minor tears and damage, which triggers a process of repair and growth known as muscle protein synthesis. Consuming protein after exercise provides the necessary building blocks (amino acids) to repair and rebuild damaged muscle tissue.
Aim for 20 to 30 grams of protein within 30 minutes to an hour after exercise to maximize muscle protein synthesis and prime your muscles for the next training session. For a quick way to guarantee you hit your protein quota, add protein powders like NOW® Sports Whey or Pea Protein to a smoothie…
