io ti consiglio una trentina di grammi di proteine da fonti facilmente digeribili, poi la fonte la scegli tu e dei carbo ad alto I.G. per ripristinare le scorte e stimolare la produzione di insulina.
cito:
Summary of post-exercise nutrient ingestion findings
Post-exercise (within 30 minutes) consumption of
CHO at high dosages (8 10 g CHO/kg/day) has been shown to stimulate muscle glycogen re-synthesis [15,65].
Adding PRO (0.2 g 0.5 g PRO/kg/day) to CHO at a ratio of approximately 3: 1 (CHO: PRO) has been shown to stimulate glycogen re-synthesis to a greater extent [69].
Post-exercise ingestion (immediately after through 3 hours post) of amino acids, primarily EAAs, have been shown to stimulate robust increases in muscle PRO synthesis [73,74,83]. The addition of CHO may increase PRO synthesis even more, while pre-exercise consumption may result in the best response of all [9].
During prolonged resistance training, post-exercise consumption of CHO + PRO supplements in varying amounts have been shown to stimulate improvements in strength and body composition when compared to control, placebo, or CHO-only conditions [10,87,90].
The addition of Cr (0.1 g Cr/kg/day) to a CHO + PRO supplement may facilitate even greater adaptations to resistance training [84,88].
fonte:
International Society of Sports Nutrition position stand: Nutrient timing.