Protein does wonders for the body, whether one is into fitness or not.
It is needed by the body to repair cells and create new ones. It is also crucial for human growth and development, especially in children, young adults, and pregnant women.
Out of the three macronutrients, which are protein, carbohydrates, and fat, protein is the most beneficial to individuals with active lifestyles. They contain amino acids which provide the body’s tissues with the building blocks they need to function optimally.
That’s why it’s no surprise to see gym buffs or athletes sipping on protein shakes following an intense workout or a training session as protein is deemed crucial in muscle recovery and growth.
Below, Dr. Kelly Roan explains the benefits and considerations of using protein supplements for post-workout recovery, highlighting the wonders that protein can do to the body.
The Benefits of Protein Powder in Post-Workout Recovery
According to the 2018 study Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training, the consumption of protein is highly recommended pre-and post-workout, as it supports muscle synthesis, which is the process by which the bones and the muscles heal.
To help the muscles recover after an intense workout, it’s ideal to refuel with protein-rich foods such as eggs, cheese, meat, and whey protein. A smoothie with protein powder also does the job.
Here are a few benefits of consuming protein for workout recovery:
• Promotes Muscle Gain
Since the main function of protein is to build and repair muscle tissue, it only makes sense that it does wonders for the muscles when they are overworked.
Strenuous exercises cause small tears to form in the muscles. What repairs these tears are amino acids, which are abundant in protein. Replenishing with protein after exercising not only helps muscles recover but also builds it stronger and larger.
• Fights Fatigue
A 2015 study found protein powder provides an anti-fatigue effect when consumed post-exercise. In the study, a number of basketball players took whey protein powder following their training sessions. The participants reported that their exercise capacity improved and they felt less tired after rigorous training.
In addition, consuming protein with carbohydrates after a workout can amplify its anti-fatigue effect. Pairing carbohydrates with a post-workout protein snack aids in recovery, as they assist in replenishing glycogen stores.
Supports Weight Loss
If one is working out to lose weight, all the more reason they should refuel with a high-protein snack or a protein shake after exercising.
Protein supports healthy metabolism, as it burns more calories to break down compared to carbohydrates. Protein also has a satiety factor, which makes someone feel full longer.
Indeed, protein immensely benefits the body, particularly during post-workout recovery. Active individuals can vary how they consume protein – they can switch it up between protein smoothies, protein bars, raw nuts and dried fruit, eggs, celery sticks with peanut butter, and more!
