Protein sources for post-workout recovery Animal-based ones are typically complete, containing all nine essential ones, including leucine, which plays a key role in rebuilding muscle. Only some plant-based protein sources like quinoa and soy tempeh are complete.
The longer and more intense the exercise, the more protein is needed to optimise recovery. Over the course of the day, active individuals should aim to eat about 10–20 per cent of their total daily energy intake from protein (or about 50–100g, based on a 2,000-calorie diet).
The deltoids/shoulders have moderate recovery levels. The quads and calves actually recover the fastest, while the triceps, biceps, pecs have the slowest recovery, and all of the other muscle groups are in-between, like the delts.
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).
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.
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.
Protein is perhaps the most useful supplement for muscle recovery. It helps the muscle repair faster and more effectively after a grueling workout. It is even more important if there isn't enough protein in the diet. Whey protein is the most popular choice.
"Working out when sore is okay as long as it isn't affecting your movement to the point where it's causing you to compensate and do something in a way that's unsafe," says Dr. Hedt. "Muscle soreness can be a deterrent to exercising, but it's temporary and the more you exercise, the less you should feel it.
Whey is a fast-digesting protein source rich in leucine, making it an excellent choice for post-workout recovery. Adding whey protein to your routine can help ensure you meet your protein requirements and promote optimal muscle growth.
Overall, whey is the best post exercise and at rest in terms of muscle protein synthesis (MPS), soy is second, and casein is third up to three hours post exercise. After three hours however it gets a little murkier.
Zinc-rich protein foods may have additional benefits for wound healing. Oysters have particularly high zinc levels. Other sources of zinc include beef, poultry, crab, lobster, beans, nuts, and dairy products. (Zinc is also found in whole grains and fortified breakfast cereals.)
What is the fastest digesting protein? Whey protein takes the cake for being the fastest digesting protein! It's a great choice for muscle recovery after a workout because it is absorbed and digested most rapidly. Whey is also a complete protein, meaning it contains all of the essential amino acids.
Amount of protein to take to speed up recovery
Research suggests that consuming between 20 and 40 grams of protein post-workout optimizes muscle recovery.
In conclusion, cold and heat therapies are both effective for enhancing muscle recovery and reducing muscle damage with heat being superior immediately after exercise and cold at 24 hours after exercise. Cold is superior for pain relief immediately after exercise and at 24 hours.
For immediate self-care of a muscle strain, try the R.I.C.E. approach — rest, ice, compression, elevation: Rest. Avoid activities that cause pain, swelling or discomfort.
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.
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.
Eat after you exercise
Eat a meal that has both carbohydrates and protein in it within two hours of your workout if possible. Eating after you work out can help muscles recover and replace their glycogen stores. Think about having a snack if your meal is more than two hours away.
Have you noticed your body getting bigger after working out? Turns out, it's normal. Body swelling is common when exercising, especially when taking a high-intensity interval training class, running for a long period of time or exhausting yourself while lifting weights.
WHAT IS HYPERTROPHY? Muscle hypertrophy (known simply as hypertrophy) is an increase in the size of a muscle, or its cross- sectional area attributed to an increase in the size and/ or number of myofibrils (actin and myosin) within a given muscle fiber.