Proteins consist of 20 different kinds of amino acids, 8 of which the body cannot produce on its own. These are called complete proteins and you need to have them via your food intake.
There are such complete proteins in dairy products, meat, fish, eggs and soybeans.
After long and endurance type training, it is essential for the recovery of muscle tissue to have quality proteins!
Just like carbs replenishment, constant amino replenishment is highly important.
You should have proteins 5-6 times a day, ie, every time you have food containing carbohydrates.
Whey or milk plasma is the most efficient way of protein replenishment.
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