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It doesn’t really matter what you eat after, as the timing is irrelevant. Carbs are not bad, neither fats. In order to build muscles you just need a positive nitrogen balance, aim from 1,5 to 2 g of protein per LBM in kilos.
Here's what you should eat after working out.
“What should I eat before and after my workout?” readers frequently ask. It’s a great question. Before we talk fuel, let’s discuss what kind of exercise you’re doing.
Combining carbohydrate and protein post-exercise improves muscle recovery.
After exercise We need more energetic and health food with lots of protein & minerals. After exercise we must require foods otherwise your muscles also get broken down and damaged.
Protein Limit protein as exercise time nears because protein slows digestion, and most people prefer not to exercise on a full stomach.
Combining a quality carb and protein source in every meal is important for whatever type of exercise and even if it’s a non-workout day.
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“The key after exercise is to maintain that stimulus that might be damaging.
Eating the right foods after exercise is important for your physique goals.