Most sports nutrition experts recommend at least 20 to 25 grams of high-quality protein within the first 1 or 2 hours after exercise to maximize protein synthesis.
The stimulation of muscle protein is mainly stimulated by the resistance workout and ingestion of protein. Protein intake is essential to maintain the nitrogen balance in the body. Protein recommended by the International Society of Sports Nutrition emphasizes on consuming egg protein, soy protein isolate, and milk-based whey protein to receive the essential amino acids in the body. Such proteins will be utilized by the muscles immediately to regulate the nitrogen balance in the body. Muscles are most sensitive after a workout and protein consumption post-exercise would boost protein synthesis and muscle recovery.
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