YOU HAVE AN HOUR LONG ‘PROTEIN WINDOW’ AFTER TRAINING IN WHICH TO REPAIR YOUR MUSCLES

Is your time really limited to get your muscle recovery started?

According to Sarah

Danaher, this one is not only untrue, but people who believe in it can often hamper their recovery.

“What I often see is a lot of protein being taken, leaving no room for carbohydrates. For quick recovery, it’s rehydrating and refuelling with fluid and carbs that is more important than immediately having protein. You don’t need to panic about getting the protein in within minutes of finishing a session, as long as you get 20-40g of protein in over the next few hours, and then in ’pulses’ every two to three hours. The protein taken following an endurance session won’t be building much new muscle, but rather building mitochondrial proteins that sit beside the muscle to provide it with power. They are extremely important for endurance athletes - we have much more mitochondria than weight lifters!“