How much do you need?
Researchers have concluded that around 20 grams of protein optimally promotes recovery after exercise, and you can obtain this from a 200 ml portion of quark. Add some fresh fruit for extra flavour! If you are running to lose weight, then simply eat a little less. In this case, it is better to eat less during the day but to ensure that you do replenish your carbohydrate and protein supply after exercise.