Most people obsess over what they do in the gym. The session, the sets, the sweat.
What they underestimate is what happens after. Recovery is where your body actually adapts, repairs, and gets stronger. Without it, training is just damage without a return. And recovery starts with what you eat.
Grass-fed beef gives your body complete protein with all essential amino acids, haeme iron, B12, and zinc. Everything your muscles need to rebuild properly after training. No fillers, no seed oils, no sugar. Just real food your body actually recognises.
We sat down with personal trainer Gabriel Souza* to answer the questions most people get wrong about post-workout nutrition.
"Is the post-workout protein window real?"
Yes, there is a window but for most people it is not that relevant. Unless you are a competitive athlete where every gram counts, focus on consistent protein intake through the day instead.
A simple way to work out your daily target:
Body weight x 2.0 = daily protein in grams
80kg? Aim for 160g spread across the day. Hit that consistently and the timing takes care of itself.
"Can you eat too much protein in one go?"
Yes. Research shows the body can absorb around 100g of protein per meal. Beyond that, surplus protein shifts your body's priorities away from recovery and can be stored as fat.
One timing window that genuinely matters: before sleep. Going 8 hours without protein can push your body to use muscle as an energy source overnight. A protein rich snack before bed helps maintain muscle synthesis while you rest.
"How much protein do you actually need after exercise?"
After training, your body needs carbohydrates more urgently than protein. Carbohydrates are your body's fastest energy source and the main fuel for rebuilding muscle.
The more energy draining the session, the more carbohydrates you need to replenish your stores. Without them, your body starts using protein as energy instead. And the most convenient source of protein it can find is your own muscle.
Protein matters throughout the day. Carbohydrates matter most right after.
"Does animal protein actually recover better than plant protein?"
Animal protein is complete. It contains all essential amino acids, the exact building blocks your body uses to repair and build muscle after training.
Plant proteins are often incomplete and harder to absorb. Most plant based diets also struggle to hit daily protein targets without eating significantly more food volume.
For recovery, completeness is everything. Your body needs every amino acid, not most of them.
That is why grass-fed beef is one of the most effective recovery foods there is.
*Certifications:
Licensed in Exercise and Health Sciences at Universidade Lusófona
Athlete in Judo
Pilates instructor (ALM)
Certified in Clinical Training (ALM)
Certified in Pre and Post-Natal Training (ALM)
Small Equipment Pilates instructor (ALM)
Certified in Hypertrophy and Advanced Nutrition (Breaking My Limits)
Personal Trainer at Holmes Place Palácio Sotto Mayor
