Recovery After Training and Racing – How Much Protein Do I Need?
Have you started your demanding training programme?
We will give you some tips for faster recovery.
By consuming the recommended amount of protein for your body weight within the first 30 minutes after training, you support your muscles, helping to reduce soreness and recover faster.
To find out how much you need, multiply your body weight in kilograms by 1.4 to 1.7, depending on the intensity and type of your exercise.
This gives you the amount of protein (in grams) you should consume daily.
Therefore, a 75 kg athlete undertaking intensive training should consume approximately 128 grams of protein daily.
Whey Protein vs. Soy Protein
Comparison of amino acid profiles useful after exercise (approximate amounts per gram of protein).
| Whey Protein vs. Soy Protein | ||
| AMINO ACID |
Whey Protein
|
Soy Protein
|
| Leucine |
100 mg
|
56 mg
|
| Isoleucine |
51 mg
|
35 mg
|
| Valine |
36 mg
|
16 mg
|
| Methionine |
17 mg
|
9 mg
|
| Cysteine |
33 mg
|
9 mg
|
Soy Protein vs. Whey Protein
Comparison of amino acid profiles useful during exercise (approximate amounts per gram of protein).
| Soy Protein vs. Whey Protein | ||
| AMINO ACID |
Soy Protein
|
Whey Protein
|
| Glutamic acid |
138 mg
|
103 mg
|
| Alanine |
31 mg
|
9 mg
|
| Histidine |
19 mg
|
16 mg
|
| Aspartic acid |
84 mg
|
78 mg
|
| Phenylalnine |
38 mg
|
32 mg
|
| Tyrosine |
27 mg
|
7 mg
|
How do we use Recoverite?
https://www.youtube.com/watch?v=Ix7LNIpgksA
