What are the key nutrients for optimal muscle recovery after?.

Key Facts

• Protein: Essential for muscle repair, aim for 20-30g post-workout.
• Carbohydrates: Replenish glycogen stores; consume 1-1.5g/kg body weight.
• Hydration: Adequate fluid intake is crucial to prevent dehydration.
• Electrolytes: Sodium and potassium help restore balance lost through sweat.

Examples or Use Cases

• A post-workout meal might include grilled chicken, brown rice, and vegetables.
• Protein shakes with added carbs can be effective immediately after training.

FAQs

• How much protein is needed for recovery? Aim for 1.2-2.0g of protein per kg of body weight daily for recovery.
• Can I recover without supplements? Yes, whole foods can provide necessary nutrients effectively.