The 4 goals of recovery nutrition are:
– Replenishment of glycogen stores
– Muscle regeneration and building
– Reduction of oxidative and inflammatory stress
Immediately after exercise, a protein intake of 20-25g optimally stimulates muscle protein synthesis. High-quality protein with a high content of essential amino acids should be selected, as this stimulates muscle protein synthesis the most.
Since intense physical exertion is associated with increased oxidative stress and inflammation, it seems to make sense to specifically select antioxidant and anti-inflammatory foods in sports nutrition to reduce muscle pain and soreness.
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