Protein is your post-exercise MVP. By providing the essential building blocks for muscle repair, it helps you recover faster, minimize soreness, and get the most out of your training. So next time you crush your workout, fuel your recovery with protein and watch your fitness journey accelerate!
Protein is essential for muscle recovery because it provides the building blocks (amino acids) that are necessary for repairing and building new muscle tissue. Consuming protein after exercise can help speed up the recovery process by providing the necessary nutrients for this repair and growth.
Hence, the two-hour rule: 20 grams of protein immediately after working out and another 20 grams two hours later. According to Dr. Kim White, senior scientist at the Gatorade Sports Science Institute, muscles fully absorb the initial 20 grams of protein within two hours post-exercise.
In the human body, proteins are the primary structural components of cells and perform a few different duties. The primary function of the protein consumed in the diet is to build and repair cells, including the muscle cells damaged when exercising to the point of momentary fatigue.
To improve muscle recovery after a workout, prioritize hydration, as water helps flush out toxins and reduce muscle soreness. Consuming protein-rich foods or shakes aids in muscle repair and growth. Stretching, foam rolling, and adequate sleep are crucial for reducing stiffness and supporting tissue regeneration.
Rest, ice, compression and elevation can help relieve pain and inflammation during the first few days of your recovery. After the first few days, you can start moving it again. Crutches. If your injury is in your lower body, you might need to use crutches to keep weight off the muscle when you walk.
Various strategies, including growth factors injections, transplantation of muscle stem cells in combination or not with biological scaffolds, anti-fibrotic therapies and mechanical stimulation, may become therapeutic alternatives to improve functional muscle recovery.
Eating extra protein seems to be most effective within a 60min window following exercise. Protein synthesis, your body's process of building new muscle, and muscle glycogen uptake is most effective during this time. The recommendation is between 15-30g protein.
Protein: Protein contains amino acids that help your body repair and rebuild muscle tissue. Animal-based foods, like beef, chicken, fish, and cheese, are good protein sources. Several plant-based foods, including beans, nuts, and seeds, also contain protein.
It recommends the consumption of 20g of protein within 20 minutes of exercising. The body is most receptive to amino acids in this period and can optimally utilise them to repair muscle tissue that has been damaged during exercise and maximally stimulate protein synthesis (muscle building).
Within the “golden hour” after exercise, which is described as the 30 to 60 minutes after a workout has ended, your body is most effective at absorbing carbohydrates and protein. This is because muscle stores of glycogen are at their lowest level, and muscle fibers have been depleted.
General recommendations are to consume 15-30 grams of protein at each meal. Studies show that higher intakes in one sitting — more than 40 grams — are no more beneficial than consuming the recommended 15-30 grams at one time. Don't waste your money on more protein than you need.
The short answer: Many experts suggest having protein after a workout to build muscle mass. But preworkout or postworkout protein may help. Strenuous exercise creates microtears in the muscles. After a workout, your body repairs the damage using amino acids from dietary protein.
When dietary protein is lacking, the body pulls from its reserves in both the muscles and joints. As a result, muscles tighten and ache, and joints stiffen.
Increasing protein intake during recovery is one of the first strategies in reducing muscle loss and accelerating the healing process during the injury period [14]. In particular, protein intake should be increased to prevent both muscle loss and anabolic resistance to protein during immobilization after injury [22].
A recent, small scale study concludes that protein shakes, compared with high carbohydrate drinks, do not reduce muscle pain or speed up muscle recovery after a workout.
On the other hand, if we're eating so much protein that we're getting more total calories than our body burns, those calories will be stored as fat. Whether you're working out or not, it's also important to remember that protein isn't the only nutrient our bodies need to thrive.
Many people who exercise also wonder how much protein after a workout is best. Wardlaw recommends at least 15 to 25 grams of protein within 2 hours after exercise. That helps stimulate muscle growth.
Connor suggests doing light exercises that keep you moving without too much stress on your sore muscles. Walking, light jogging, cycling and yoga are all great ways to aid your body's muscle recovery. As sore as you might be from yesterday's workout, moving around will make you feel better than sitting still.
Fruit juices. Like electrolyte-rich sports drinks, drinking 100% fruit juices helps replenish electrolytes lost through sweating, as well as carbohydrates and glucose. Tart cherry juice is growing in popularity because it contains anti-inflammatory chemicals that help prevent muscle damage and reduce muscle soreness.
The amount of time it takes for your legs to recover depends on the intensity of your workout. Generally, it takes around two to three days for your muscles to recover and for soreness to subside. However, if you have done an especially strenuous workout, it can take up to five days for your legs to fully recover.