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Post-workout ★★★★★ Strong Protein and carbohydrate together within a few hours of finishing.
Protein plus carbohydrate within a few hours of finishing supports both repair and glycogen replenishment.
Protein contributes to the maintenance of muscle mass; carbohydrate replenishes glycogen.
Key nutrients
Protein (0.3 g/kg) ★★★★★ Strong Supports muscle protein synthesis.
Carbohydrate ★★★★★ Strong Restores muscle glycogen.
Nutrient / 100 g Nutrient / 100 kcal Plant-based first Animal-based first Lowest calories Highest fibre Tap "Why it helps" for the mechanism behind each food.
Recipes for this goal
Meals that fit This platform provides general nutrition information and is not a substitute for medical advice, diagnosis, or treatment. Nutritional needs vary between individuals.
Inside Food
An evidence-based encyclopedia of raw and minimally processed ingredients — what they contain, how the body uses them, and what to consider when eating them.
This platform provides general nutrition information and is not a substitute for medical advice, diagnosis, or treatment. Nutritional needs vary between individuals.
The only 6 sources this site cites
USDA anchors nutrient composition. EFSA, NIH ODS, WHO and PubMed provide the scientific evidence. The Harvard T.H. Chan Nutrition Source helps translate that evidence into practical guidance — never as a replacement for the primary sources. Anything not confirmed in one of these six is marked on-page with a redUnverified badge so you can review it.
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