Sophia Go’s protein Bookmarks

Guide to optimizing post-exercise nutrition for recovery and adaptation. Covers protein-carb ratios, timing windows, and practical meal ideas that support muscle repair and glycogen restoration.

Meta-analysis examining optimal daily protein intake for strength and endurance athletes. Provides evidence-based recommendations ranging from 1.6 to 2.2 grams per kilogram bodyweight depending on training volume and goals.

Comprehensive list of vegetarian and vegan protein sources with amino acid profiles and bioavailability information. Essential reference for trainers working with plant-based athletes concerned about adequate protein intake.

Guide to affordable protein sources and cost-effective meal planning strategies. Features bulk buying tips, versatile ingredients, and simple recipes that support muscle building without breaking the bank.

Scientific review examining pre-workout, intra-workout, and post-workout nutrition strategies. Discusses the anabolic window concept, glycogen replenishment, and protein synthesis optimization for strength and endurance athletes.

Collection of quick, protein-rich breakfast recipes perfect for active clients with busy schedules. Each recipe includes macros, prep time, and can be adapted for various dietary preferences including vegetarian options.