Nutritional protocols supporting muscle and connective tissue repair after exercise-induced damage.
Mechanism
- Supply of essential amino acids to rebuild structurally damaged muscle fibers.
- Stimulates protein synthesis and accelerates overall recovery kinetics.
Practical Applications
- High-quality protein sources: Whey, casein, eggs, and fish.
- Timing: Ideally within 30 to 60 minutes post-exercise (the anabolic window).
- Dosage: 20 to 40 g of protein, adjusted based on individual body mass and total training intensity.
Benefits
- Reduction of DOMS (Delayed Onset Muscle Soreness).
- Increase in lean muscle mass accumulation.
- Long-term improvement in both strength and muscular endurance metrics.