Post-workout nutrition plays an important role muscle recovery and muscle growth. Specifically, post-workout nutrition serves to replenish glycogen stores, repair any potential tissue damage caused by the workout, and promote growth of new muscle tissue.
Optimal post-workout nutrition includes proper dosing of protein, carbohydrates, and amino acids.
Consume 35-40 grams of protein within 60 minutes post your workout.
Consume 75-80 grams of carbohydrates within 60 minutes post your workout.
Consume 5 grams of l-glutamine.
If your protein powder is plant-based, please consider a branched chain amino acid supplement containing leucine, isoleucine and valine. These amino acids naturally occur in whey protein; however, if your recovery is not optimal (prolonged soreness, fatigue), and you are consuming a whey protein based shake, additional branched chain amino acids may be indicated.