“You can have a protein shake to replace your recovery meal,” says Astrid Kaspergine, RD, a sports nutritionist at Karas Specialist Nutrition. “The recovery meal contains a protein source for muscle recovery and is actually a regular meal (breakfast, lunch, dinner or snack) renamed the ‘recovery meal’, because you ate it right after your workout.”
According to Kasbergen, a recovery meal can be anything, as long as it’s full. “Three indispensable components of a complete healing meal are a protein source, a whole grain carbohydrate source, and a raw fruit or vegetable or vegetable. A good example is an omelette with some fried vegetables on two whole wheat halves, a piece of whole wheat wrapped with dairy fat, chicken breast and watercress, and a bowl of cheese with nuts, fruit and muesli or a regular evening meal with potatoes, vegetables and meat.”
Spread the proteins throughout the day. Your body cannot process a lot of protein.
Astrid Kaspergine, sports nutritionist
According to a sports dietitian, not all protein sources and protein shakes are complete as “complete protein.” “You may get enough protein, but if an amino acid is missing, your body can’t use it. The most complete protein source is animal; eggs, meat, and dairy are good too. With a vegan diet, you can get complete protein through Combine different protein sources.”
Excess protein is converted into fat
Sometimes athletes take a protein drink in addition to their regular diet. “These are basically extra calories that can add to your weight,” says nutritionist van der Stilt. Or athletes shake, and within an hour have a meal with meat, fish or meat substitutes, which can also easily contain 30 grams of protein. That’s (a lot) of protein in a short time, while the body can’t build more than it should It is repaired and built, so that the extra protein can also be converted into fat, because the body is always using all the calories.”
Kasbergen also warns to “spread the proteins out throughout the day.” “Your body can’t process a lot of protein, so having five tablespoons in one protein shake is overkill.” Take a source of protein with every meal to provide long-term muscle recovery with building materials drop by drop, she says. “Your sugar stores have also been used extensively during exercise and should be restored. In short: a protein shake is practical and quick, but not as complete as a meal.”