Increase muscle size and quality and support protein synthesis.

Re-fuelling post workout, or Game, is essential to ensure maximum muscle growth and repair from this workout and to make sure you are ready to go for the next.


Post workout or Game:

Post-workout, or Game, needs can be met by combining foods rich in carbohydrate and protein, or foods that naturally contain both. To optimize muscle synthesis and recovery, athletes should consume 20-40 g of protein in conjunction with carbohydrate within 30 minutes of finishing a workout or a Game.

Example:

  • Chocolate milk (carbohydrates and protein) = bagel (carbohydrates) + peanut butter (protein)
  • Protein shake (carbohydrates and protein) = oatmeal (carbohydrates) + peanut butter (protein)
  • Smoothie (carbohydrates and protein) = yogurt (protein) + granola (carbohydrates)
  • Protein bar (carbohydrates and protein) = hard-boiled eggs (protein) + frut (carbohydrates)
  • PB&J(carbohydrates and protein) = cottage cheese (protein) + fruit (carboidrati)
  • Deli sandwich (carbohydrates and protein) = pita (carbohydrates) + hummus (protein)
  • Trail mix (carbohydrates and protein) = cheese (protein) + crackers (carbohydrates)
  • Cereal + milk (carbohydrates and protein) = nuts (protein) + granola bar (carbohydrates)

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