If you’re supplementing with protein powder…
Consider taking: probiotics
Yes, a capsule full of bacteria might be exactly the boost your workout needs. “Most guys don’t know probiotics can not only reduce inflammation but also improve protein absorption,” Bogden says. Improving your gut fauna—that’s a fancy term for “a good amount of bacteria in your stomach”—has a host of other dietary benefits, and may even improve your mood.
When to take: Post-workout with your protein shake, since probiotics can help your body make the most of your supplemental protein intake, Bogden says.
How much to take: The standard measure of a probiotic’s effectiveness is 1billion cfu/g, which is representative of how many good bacteria are packed into a given supplement.
You should know: “Ask a physician about a recommendation for a particular probiotic,” Bogden says.
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