3-6 hours after exercise is the fastest time for muscle growth, which is the muscle growth window
There are two aspects to nutritional supplementation at this time, both of which are indispensable
First, rapidly absorbed carbohydrates can increase insulin secretion, increase blood sugar, and create an environment for rapid muscle growth. This is the basis
The second is high-quality protein, the raw material for building muscles
This is why it is necessary to replenish a large amount of nutrients in time after training
The protein content of muscle-building powder is usually about 30%, and the rest is carbohydrate (maltodextrin and the like). It is more suitable to be taken after training. However, the disadvantage is that the ratio of protein and carbohydrate is fixed and is not suitable for different people. The actual demand is so it is usually used as a meal replacement
The protein content of whey protein powder is usually above 80%. It is a very high-quality protein and is the best choice in terms of protein. However, the disadvantage is that it also needs to supplement carbohydrates (if you only eat protein without carbohydrates, the utilization rate of the protein will be reduced. (It is very low) Therefore, most bodybuilders take a spoonful of whey protein and eat some fruit bread after exercising