Recently a nutrition expert posted the following guide to support optimal recovery following exercise. Go through each point, and explain/provide evidence to support the recommendation.

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4 RULES TO OPTIMIZE PROTEIN NUTRITION DURING RECOVERY 1 Target a protein intake of 0.3 grams per kilogram body mass at each feed 2 Prioritise high-quality protein sources that contain a full complement of EAAS and a high leucine content 3 A vegan diet is compatible with muscle growth, but requires additional nutrition knowledge 4 Distribute protein intake evenly throughout the day, and consider a pre bedtime feed 4 RULES TO OPTIMIZE PROTEIN NUTRITION DURING RECOVERY 1 Target a protein intake of 0.3 grams per kilogram body mass at each feed 2 Prioritise high-quality protein sources that contain a full complement of EAAS and a high leucine content 3 A vegan diet is compatible with muscle growth, but requires additional nutrition knowledge 4 Distribute protein intake evenly throughout the day, and consider a pre bedtime feed

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1protein intake The current RDA for protein is 08 g per kg of body weight regardless of age The International PROTAGE Study Group and European Society for Clinical Nutrition and Metabolism ESPEN in a ... View the full answer