I rarely take in a meal without including some form of protein unless it is during vigorous activity like a 10+ mile run. During recovery, protein is never overlooked but neither are carbohydrates. A better suggestion is to research which ratio of these macronutrients is best for recovering from the specific training you have done. Oh,… and always consult a professional nutritionist or dietitian as I am neither.
Hi Leondro. All of the recent research that I’ve come across suggests that it’s a combination of carbs and proteins that work best as a post-exercise recovery ‘meal.’ As a matter of fact, just yesterday I read another research piece in the August 2012 issue of NCSA’s Strength and Conditioning Journal on this issue.
I agree with jason.
Normally for a post workout a ratio of 5/3 is recommanded.
for 5g of carbs you ll take 3 g of protein.
After all will depend of your goals if you want to gain weight the maximum of protein recommanded is 2g/kg/day
so if you are 80 kg ( sorry guys I’m not good with lb , but the ratio is the more important) you’ll take 160g of protein per day. don’t forget the protein in your meals , shaker are just add one!