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
DOI 10.3390/life15060867
narrative_reviewCited 5×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- Post-exercise carbohydrate intake of approximately 1.2 g/kg body mass per hour for up to 4 hours is essential for restoring glycogen reserves, supporting immune system energy needs, and facilitating tissue repair.Good
- Pre-sleep nutrition, specifically casein- or protein-rich meals with slow digestion rates, has a restorative effect on the musculoskeletal, endocrine, immune, and nervous systems.Good
- Allostatic load (AL) represents the cumulative physiological stress and cost of adaptation, and can be measured using an Allostatic Load Index (ALindex) to guide nutrition and exercise interventions.Moderate
Related findings · Macro partitioning
- Total daily protein intake of 1.6 g/kg/day is sufficient for maximizing resistance training-induced muscle gains, with an upper confidence interval of 2.2 g/kg/day.Strong
- Resistance exercise training combined with sufficient dietary protein intake acts synergistically to maximize skeletal muscle hypertrophy, with protein intake saturating around 1.6 g/kg/day for general populations and potentially requiring 2.0-2.2 g/kg/day for resistance-trained individuals.Strong
- Trans fats should be completely eliminated from the diet, as they increase LDL cholesterol, decrease HDL cholesterol, and are directly associated with increased coronary risk.Strong
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