Post exercise, hydration is your first priority followed by
the consumption of a 3-4:1 ratio of carbs to protein. So think 30-40 g of carbs and 10 (up to 20 g) of
protein.
What is the best type of protein to consume post workout?
- Whey
- Soy
- Casein
- All three protein types have the essential amino
acids needed for muscle repair, but whey contains branched chain amino acids
including leucine Whey is the optimal protein for after workouts because it is
rapidly digested for greater muscle repair.
- Soy is quickly digested and is a plant-based
protein that is rich in the antioxidant isoflavines. Soy has shown to have a
positive impact with 10-15 g, 25 g for reduction in heart disease.
- Casein is digested slowly and is best when
combined with whey (such as chocolate milk)
Estelle L Benoit, RD, LDN
IDEA Fitness Journal