Benefits of Protein for Your Workout Recovery
Posted by Portions Master on 8th Feb 2023
Protein powder comes in many forms, but one thing they all have in common is their ability to provide essential amino acids[1]. Protein provides the building blocks to repair and rebuild body tissues, which is an important part of recovering after exercise. During your workout, you’re creating repetitive muscle contractions that can damage muscle cells and limit your ability for additional exercises. Protein powders can help reverse this damage and get you ready for your next challenge by supplying your body with enough necessary amino acids. It's no wonder protein powders are a go-to supplement for athletes looking to improve their performance.
How does protein repair and rebuild muscle?
Proteins are an essential component of human health, playing several essential roles in the body. Firstly, they are critical structural components of cells, forming the walls around them and keeping them sturdy and organized. Secondly, proteins help to build new cells and repair those that have been damaged; especially important for athletes who break down muscle tissue after extensive workouts. Finally, proteins obtained through one’s diet act as a source of energy during periods when carbohydrates or fat intake is not sufficient.
How much protein do you need for muscle recovery?
Protein synthesis is essential for repair and growth of muscle tissue, especially in athletes or active individuals. Post-exercise intake of a certain amount of protein per kilogram of body weight can improve protein synthesis. This amount varies based on exercise intensity, duration, and body weight - but typically falls between 10–30g of protein. Moreover, when considering the entire day's dietary intake, active individuals should strive to receive 10–20% of their total energy from protein sources which usually means about 50-100g for a 2,000 calorie diet. However, athletes may need even more protein and should aim for 1.2–2g/kg each day to maximize recovery and optimize muscle building.
Why is it important to have protein right after a workout?
Exercise is an important part of staying healthy and keeping your body in good condition. When engaging in intense or prolonged physical activity, the body works hard to break down muscle protein in order to produce energy. To restore the muscle protein lost in exercise, it's beneficial to eat protein soon after working out - ideally within 30 minutes of finishing. In combination with simple carbohydrates, this post-exercise snack not only helps replenish energy stores but also rebuilds muscle as needed. Eating protein after exercise gives your body valuable materials that it needs in order to maintain a balance and continue being strong and healthy.
What type of protein is best after a workout?
Staying healthy and fit means including protein in your everyday diet, but with so many options available it can be hard to know where to begin. Animal-based proteins such as meat, fish, and dairy are traditional sources of complete proteins--those that are highly digestible and contain all the essential amino acids for building and maintaining muscle. Plant-based proteins such as legumes, supplements, nuts and seeds have also become popular as more people move towards a vegetarian or vegan lifestyle.
While those are great options, they aren’t always convenient. That is why protein powder is so popular amongst athletes and body builders. Protein powder is easy to incorporate into meals and recipes, its timesaving - effective for protein on the go, does not require refrigeration, and its drinkable (for those who need protein but struggle with hunger or a desire to eat whole foods after workout or at other times)
What is the best type of protein powder?
When it comes to providing your muscles with the nutrition they need to recover and grow, whey protein isolate is a great option. Whey isolate contains higher levels of pure protein than other powders, often packing up to 90% protein per serving. Because it boasts low levels of fat, carbs, lactose, and cholesterol, it is considered one of the cleanest forms of powder available on the market today. Additionally, because it is a natural by-product from the production process of cheese and can be used as an ingredient in several food items such as candies and beverages, using whey isolate is also a great way to add variety to your everyday diet. All things considered, if you’re looking for an effective way to supply your body with quality nutrients without sacrificing taste or going out of budget, Portions Master Whey Isolate Protein is the right choice for you!