PROTEIN POWER

Three ways to optimise your protein intake for peak recovery

LITTLE AND OFTEN

Guzzling a protein shake is a good way to absorb protein immediately after your workout, but don’t kid yourself into thinking that’s all you need. “It doesn’t make sense to take on too much protein in one go if most of it is going to be expelled as waste,” says Parren. Aim to drip-feed protein into your body at intervals, with a handful of nuts, a glass of milk or a yogurt.

REAL MEALS

Supplements are a convenient way to get protein into your body, but real food will deliver all the extra nutrients your aching body needs.

“A small, protein-rich meal straight after your workout, followed by another protein-rich meal later that day, is best,” says Parren.

A bowl of tuna and rice is a good post-workout snack, while chicken or tofu and wholegrain pasta makes for a protein-dense post-gym dinner.

SLOW RELEASE

What kind of protein you take on is also important.

“Although some studies have found 20-30g protein per meal is the most you can efficiently absorb,” says Parren, “consumption of slower-acting protein sources – particularly in combination with other macronutrients – can delay absorption and enhance the utilisation of amino acids.”

Turkey, salmon, Greek yogurt and nut butters are all excellent sources of slow-release protein.