Recovery
Is the timing of my protein intake relevant for my running recovery?
Yes. The timing of protein is crucial to boost post-exercise Muscle Protein Synthesis (MPS) rates and glycogen replenishment thereby driving recovery.
Why is the timing of when I take my protein relevant for recovery?
Timing of your protein intake is crucial for recovery, at different time slots:
- First 3h post-exercise: Consuming protein within the first three hours after your rub leads to the highest MPS rate and supports glycogen restoration, contributing to the initial steps of recovery.
- Throughout the day:Protein spreading ensures a steady amino acid supply, stimulating MPS throughout the day, hence supporting the process of long-term recovery.
- Evening snack: During the overnight recovery period no meals will be consumed, leading to a negative muscle protein balance. Enhance MPS during sleep by consuming a slow-digesting protein (casein) evening snack to support long-term recovery.
How do I get the timing of my protein intake on point?
Use the FoodCoach app to structure your running sessions and receive customized protein recommendations for every meal. Strive to adjust each meal to meet your protein target. Keep in mind, every meal is a chance to enhance your performance!
The FoodCoach app makes it easy to achieve your protein goals in a practical way using real foods. Discover new high-protein performance nutrition meals, proven at World Tour level. Tune your own meals with real ingredients to maximize protein intake, maintain energy balance, and seamlessly fit them into your eating routine.
Popular protein-rich meals and snacks
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Definitions
- - Muscle Protein Synthesis (MPS): The process that can be measured by which your body builds new by which the body builds new proteins, including those in muscle tissue. This is a critical component of muscle growth, strength and adaptation and is influenced by various factors, including exercise, nutrition, and hormonal responses.
- - Protein spreading: Consuming protein at regular intervals, such as every 3-4 hours, ensures a steady supply of amino acids throughout the day.
- - Glycogen: stored form of carbs in the liver and muscles, serving as a readily accessible source of energy for the body during periods of high energy demand.
- - Casein: high-quality protein derived from milk and dairy products that coagulates in the stomach, providing a sustained release of amino acids into the bloodstream. It is commonly used in nutrition and fitness for its slow digestion, making it an ideal choice for overnight or prolonged protein absorption.
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