Week 10 Sun Run InTraining: Protein Timing
Several studies agree that consuming 25-30g protein at every meal maximizes muscle building in both young and older adults. We can get this much protein in:
- 2 eggs + 1 cup milk
- ¾ cup greek yogurt and whole grain cereal
- Sprouted grain bread ham sandwich
- 1 can tuna
- 1 small chicken breast
When it comes to timing protein around resistance workouts, we get the greatest muscle recovery benefits from taking a small amount of protein with carbohydrate within 30minutes after exercise. Want to continue to build muscle while you sleep? Some early research supports also eating a serving of protein immediately before sleep to stimulate overnight muscle building after exercise.
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