Micronutrients & recovery
Endurance athletes should consume approximately 20-25g of high-quality protein (specifically rapidly digested, leucine-enriched sources like whey) within the first 30-60 minutes post-exercise to maximize muscle protein synthesis and facilitate muscle remodelling.
After your endurance workout, consume 20-25 grams of high-quality protein (like whey) within the first hour. This specific timing and dose maximizes your body's ability to repair and remodel muscle tissue, leading to better adaptations over time. Do not delay this feeding by more than 3 hours, as the anabolic window closes.
the ingestion of dietary protein in the first 30–60 min after endurance exercise should be recommended to maximize rates of skeletal muscle protein synthesis and enhance recovery.
Why this rating
Based on a review of multiple studies (Breen, Camera, Coffey, etc.) showing moderate to large effect sizes on MPS, though direct long-term performance data is noted as lacking.
Source
Beyond muscle hypertrophy: why dietary protein is important for endurance athletes
Daniel R. Moore et al. · Applied Physiology Nutrition and Metabolism · 2014
DOI 10.1139/apnm-2013-0591
More from this paper
- Endurance athletes should distribute their daily protein intake into multiple feedings of approximately 20g every 3-4 hours to maximize chronic muscle remodelling and net protein balance.Good
- Protein ingestion during prolonged endurance exercise (>1h) may attenuate muscle protein breakdown and improve whole-body net protein balance, though its ergogenic value for performance is limited.Moderate
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