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Research shows that eating a mix of easily digested protein and carbs within 15 minutes of finishing your weight lifting session gives your body the nutrients it needs to repair and build muscle fibers. Michael Schiemer, CPT and CEO of Frugal Fitness
, recommends tailoring your shake to your goals. If weight loss is your primary goal, opt for a shake with "a moderate amount of protein (15-30 grams), low carbohydrates, and low fat."
If you're looking to build strength, Schiemer suggests adding "a moderate amount of carbohydrates (15-40 grams) and possibly small amounts of unsaturated fat (omega-3 fatty acids are a plus), in addition to the content listed above. "This will help to increase overall calorie intake, refuel muscles even quicker and more completely, and promote muscle mass gains," he says.
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