proteina post entreno window cuanto

[VetSantos]

proteína post-entreno window:

mito 'anabolic window 30min': research moderna no support strict window.

realidad: anabolic window es 4-6 hrs post-workout. 30g whey isolate dentro de 2 hrs ideal pero NO crítico.

yo post-workout: shake 30g whey dentro 30min. comida sólida 1-2 hrs después.

 

[VetraRG]

leucine threshold 30-40g protein per meal. 4-5 meals optimal.

 

[BebeCoach]

para clientes busy: 3 meals + 2 shakes practical.

 

[OldSchool]

+1. meal prep domingo 5 días. time saved + macros control.