You can feel the difference the right fuel makes after your run

Many of us put so much mental energy into the rigors of keeping a running habit we forget to look further into how good nutrition within an hour of the run makes a significant difference.

Within an hour of the run, intake:

• **^(1)**20 - 40g of whey or pea protein since these absorb the fastest,
• **^(2)**all 9 essential amino acids to deliver an immediate supply to the bloodstream, plus
• **^(3)**L-Glutamine: this amino acid reduces muscle damage and tilts the body more into the rest and recovery (anabolic) phase.

The three of these are meant to work together for immediate and sustained support of your body's recover processes. Compared to no post-workout intake, starting this habit has significantly reduced how sore you feel the day after a hard training session. Try it out!

Sources:

• 1. https://www.youtube.com/watch?v=tJpdPYedWjc [the science behind your body's limit on how much protein it can use from one sitting for post workout repair and muscle synthesis]
• 2. https://www.youtube.com/watch?v=slkjsTlNbIY [Quick and easy break down of the 9 essential amino acids]
• 3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8234492/ [L-Glutamine is shown to attenuate exercise induced muscle damage]