Research
Macro partitioning
Post-exercise ingestion of high-quality protein (0.3–0.5 g/kg body mass) stimulates net muscle protein anabolism and contributes to faster tissue growth and repair.
After your workout, consume 0.3 to 0.5 grams of high-quality protein for every kilogram of your body weight. For a 70kg person, this is 21-35g of protein. This helps build and repair muscle tissue.
GoodSupportsHIGH confidence
Post-exercise ingestion of high-quality protein (0.3—0.5 g/kg body mass) and creatine monohydrate (0.1 g/kg body mass) supports tissue growth and repair.
Why this rating
Supported by professional organizations (ISSN, UEFA, DGE, AND, ACSM) and cited reviews.
Source
The 4Rs Framework of Sports Nutrition: An Update with Recommendations to Evaluate Allostatic Load in Athletes
Diego A. Bonilla et al. · Life · 2025
narrative_reviewCited 5×
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