The recovery and muscle recovery time after exercise usually lasts from 24 to 48 hours. In particular, about 30 minutes to 1 hour after the exercise session is considered the golden time to supplement nutrients, supporting muscle development more effectively.
During this period, the body needs to consume enough high-quality protein and carbohydrates, with an ideal ratio of 3-4 carbohydrates per 1 portion of protein. Some good options include carbohydrates such as sweet potatoes, oats, white rice. Protein includes chicken breast, fresh milk, soy milk.
Amino acids are the building blocks of proteins. When you eat protein-rich foods, your body needs time to digest and break down into amino acid molecules before absorbing them. This usually takes about 3-4 hours, depending on the amount of food and each person's digestibility.
Therefore, if you want to speed up recovery and build muscle after exercise, you can directly supplement free-form amino acids instead of waiting for your body to digest protein from food. This method helps the body absorb faster and more accurately, especially right after the exercise, when muscles need to be nourished promptly to develop.
