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Although any flip through an exercise magazine will leave you inundated with protein supplement ads, the data on taking amino acid supplements is inconclusive. For most people, adequate protein can be obtained by eating complete sources of protein such as dairy, meats, eggs, and fish.
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It depends on how much protein you consume from food and your training goals. All healthy athletes can attain their protein requirements from traditional foods but "protein-type supplements" (powders that also have carbohydrates) are extremely important to all athletes when it comes to recovery from exercise and maximizing exercise-induced results. Following a good workout, in order to maximize exercise-induced results, you want to consume a formula containing 10-20gms of protein, ~20-50 grams of carbs and less than 5 grams of fat. The ranges are determined by your day’s total calories allowed, body size and length of workout. The smaller you are the fewer calories you need so you would be at the lower end of the range and vice-versa. It's within the first 60 minutes following a workout when the body is most nutrient sensitive, meaning it's at its highest state of readiness for rebuilding thus requires immediate nutrition in order to take advantage of this short window that will close. The pre/post snack is usually in liquid form for the quick nutrient delivery to muscles, but you may substitute equivalently formulated nutrition bars (i.e. carbohydrates higher than protein and low fat). See below for ideal workout formulas. Below is the proper nutrition protocol including timing and supplements for maximizing exercise-induced results, enhancing recovery and reducing muscle soreness.
Training meals and supplement timing instructions:
Training meals and supplement timing instructions:
- Pre-training/event full food meal consumed ~2-3 hours before your major activity
- If you train first thing in the morning with no time for full meal, use pre-workout formula only
- Pre-workout shake/bar: consume 10-40 min before activity
- Post- workout shake/bar (same formula as the pre): immediately after workout
- Post-training/event full food meal consumed ~1-2HRS post training
- Take 2 scoops 10-40 minutes before workout or use favorite dotFIT® bar for convenience
- Take 2 scoops (or dotFIT bar) immediately post workout
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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.