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Episode 2772:
After strength training, consuming leucine-rich protein and carbohydrates soon afterward may maximize muscle growth. Timing plays a role, especially for those who practice intermittent fasting, as protein breakdown increases when training on an empty stomach. Dr. Neal suggests aiming for 20 grams of protein and enough carbohydrates proportional to body weight within 30 minutes of working out to facilitate better muscle recovery and growth.
Quotes to ponder:
“After strength training, researchers are discovering that consuming 20 grams of leucine-rich protein is often recommended.”
“Consuming some carbohydrate after a workout is also beneficial because carbohydrates can help our bodies absorb that leucine-rich protein more efficiently.”
“Some studies have found that consuming these foods within 20-30 minutes of finishing your workout may help with muscle growth and repair.”
Episode references:
American College of Sports Medicine: https://www.acsm.org
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