If you’re serious about building bigger muscles, post-workout nutrition is key, and protein is your best friend. After a tough workout, your muscles are in recovery mode, needing fuel to repair and grow. To maximize muscle growth, aim for 30-50 grams of high-quality protein within 30 to 60 minutes post-workout. This range is optimal for muscle protein synthesis (MPS), ensuring your muscles get the amino acids they need to rebuild stronger.
For a quick, effective boost, try a protein shake with whey protein, or opt for whole foods like chicken, eggs, or Greek yogurt. I like to have a shake immediately after my workout then eat a solid meal or snack also packed with protein roughly an hour after that. Stay consistent with your intake, and you’ll see those gains stack up!
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