How to Maximize Muscle Protein Synthesis

Within sort of 60 to 180 minutes post-exercise you are more sensitive to carbohydrate and protein where the you care depends on context. The two things we're pretty much concerned with are maximizing muscle protein synthesis which is hypertrophy or restoring muscle glycogen which is recovery right so energy production those answers are slightly different depending on which one of those two you're after. It's different for protein versus carbohydrates so protein ingestion looks like the window is about 24 hours.