How a lot protein you may want after your exercise depends upon your physique weight. The Worldwide Society of Sports activities Vitamin article suggests 0.25 to 0.40 grams of protein for every kilogram of physique weight. In the event you weigh 150 kilos, that is 17 to 27 grams of protein to stimulate muscle protein synthesis.
Whereas a tough muscle-building exercise requires protein for muscle synthesis, you may additionally want so as to add some carbs to assist your physique take up protein and replenish misplaced muscle glycogen. Your physique will want 0.8 grams of carbohydrates for every kilogram of physique weight, which is about 54 grams of carbs for somebody weighing 150 kilos.
You may simply attain these targets with a blueberry banana smoothie. A cup of blueberries, a medium banana, and a scoop of whey protein provide you with 51 grams of carbohydrates and 26 grams of protein (relying in your model of protein powder). In accordance with a 2013 article within the Nestle Vitamin Institute Workshop Sequence, whey protein is greatest after a exercise as a result of it is absorbed by your physique extra quickly to get to work on constructing that muscle.