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How much protein should be consumed after strength exercise to promote muscle building?

By sports nutritionist Nilo Ghajar-Williams To maximally stimulate muscle building, research has shown that 20-25 g of high quality protein consisting of approximately 8-10 g of essential amino acids should be consumed after resistance exercise. Examples of high quality protein sources include lean beef, chicken, turkey, fish, whey protein, yogurt, kefir, fermented soy (i.e. tempeh), and eggs. […]

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