Prep that protein shake to have after your next set of miles for muscle-boosting benefits. 💪
This vanilla or chocolate flavored mix provides 20 grams of protein per serving and tastes good enough to mix with just water.Packed with ingredients such as pea, organic pumpkin seed, organic sunflower seed, and alfalfa, this tub contains 30 grams of protein per serving, plus BCAAs and glutamic acid.
In terms of how much you need, van Loon said 30 grams seemed to be sufficient enough to produce a measurable increase in muscle recovery—effects that lasted for hours after consumption—but you don’t get an extra muscle boost simply by having more than the recommended amount. However, that doesn’t mean it gets wasted.
“Protein not used for muscle protein synthesis can be used for synthesis of other proteins besides muscle,” he said. “It can also be partly converted to fat to be used later as an energy source.” Although the study was done on young, healthy men, van Loon said there has not been much data to suggest there are large differences between men and women—or between older and younger people—when it comes to protein getting absorbed into muscles after exercise. But he did add that the optimal amount of protein may be less for women than men if they have a lower amount of active muscle tissue.
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