Spread Out Your Protein Intake
Protein helps repair muscle. But the sole focus on consuming protein within 45-60 minutes of leaving the gym is short-sighted. "This used to be the conventional wisdom, so you'd have all these guys rushing out of the gym to get a protein meal," says Keating. Your body can only process so much protein after a meal. So instead of one big meal, spread your protein intake out throughout your meals and snacks. Aim for about 1.4 grams of protein for every kilogram of bodyweight every day.