Question

julia, a well - trained professional dancer, just finished a hard 75 - minute workout. what recommendations do you have for julia in terms of her protein intake after her workout?
multiple choice
consume a snack after working out that provides at least 50 g of protein
choose animal - based protein sources, rather than plant - based sources, after working out
consume protein within 2 hours after the workout
all of these choices are correct.

Explanation:

• For the first option, 50g of protein is an excessive amount for a post - workout snack. The general recommendation is around 20 - 40g of protein for most individuals after a workout.
• For the second option, plant - based protein sources (such as soy, lentils) can be just as effective as animal - based protein sources (like chicken, eggs) for muscle repair and growth, especially when combined to provide a complete amino - acid profile.
• For the third option, consuming protein within 2 hours (the "anabolic window") after a workout is a well - supported recommendation as it helps in muscle repair and growth.

Answer:

Consume protein within 2 hours after the workout.