Protein plus carbohydrate to restore muscle after activity.
After training, muscle protein synthesis is elevated for several hours. Providing complete protein with carbohydrate during this window is associated with restored glycogen and repair of contractile tissue.
Protein and carbohydrate together support muscle protein synthesis and glycogen replenishment.
Triggers muscle protein synthesis via the mTOR pathway.
Supplies all essential amino acids required for repair.
Replenishes muscle glycogen stores.
Tap "Why it helps" for the mechanism behind each food.
A weeknight bowl built around long-chain omega-3s, complete plant protein, and dark leafy greens.
A weekend dinner emphasising oily fish, cruciferous vegetables, and roots.
A room-temperature grain salad with plant protein, fibre, and Mediterranean fats.
This platform provides general nutrition information and is not a substitute for medical advice, diagnosis, or treatment. Nutritional needs vary between individuals.