Because during the year you spend your energy, then you must include a combo of carbohydrate and protein in order to have a better recovery. Opt for moderate carbs and high glycemic index in order to have a faster, especially after intense exercise recovery.
Protein is essential for muscle tissue repair and replenish glycogen stores. Protein are like “blocks” to build muscle; if not enough, you begin to lose muscle mass. An adequate intake of protein will also help speed up the metabolism by 25% and provide satiety. Besides exercise increases protein loss in the urine.
Prefer low-fat protein such as skinless chicken breast, fish, shellfish, eggs, sausages 98% fat-free cheese, soy sources, lean meats. Nonfat dairy like milk and yogurt also contain protein.
The average person should consume 1 gram of protein per kilo of weight. If the goal is to increase muscle mass or endurance athletes, consumption should increase to 2 grams per kilo of weight.