The protein window and recovery: protein and glutamine after training
After training, muscles kick off repair and growth. How to help them and which 'window' myths are long debunked — according to meta-analyses.
How much protein you actually need
A meta-analysis showed protein supplementation enhances gains in muscle mass and strength with resistance training, with returns plateauing around 1.6 g of protein per kg of body weight per day [1]. A quality isolate is a convenient way to hit the target.
The myth of the narrow 'anabolic window'
The idea that you must eat protein within 30 minutes post-workout is oversimplified. Total daily protein and consistency matter more. Still, a post-workout serving is genuinely convenient: it guarantees you won't skip the dose.
Glutamine for recovery
Glutamine is the most abundant amino acid in the body and is depleted by intense training. In a study in athletes, glutamine supplementation reduced markers of muscle damage [2]. That's recovery support, especially in a dense training block.
MY4 SPORT FINISH — close out the session
MY4 SPORT FINISH is whey protein isolate and glutamine with cordyceps and reishi, sugar-free. One stick after training and recovery is underway — no bulky shaker needed.
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References
- [1]Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. Br J Sports Med. 2018;52(6):376–384.
- [2]Córdova-Martínez A, et al. Effect of glutamine supplementation on muscular damage biomarkers in professional basketball players. Nutrients. 2021;13(6):2073.
- [3]Chen S, et al. Effect of Cs-4 (Cordyceps sinensis) on exercise performance in healthy older subjects: a double-blind, placebo-controlled trial. J Altern Complement Med. 2010;16(5):585–590.
This material is informational and not medical advice. MY4 products are dietary supplements, not medicines. Consult a specialist before use; do not exceed the recommended dose.
