How Protein Helps with Muscle Recovery
Protein is a nutrient that is found in our food (such as eggs, beans, milk and meat) which is made up of several amino acids. It is very essential for normal cell function and structure. Protein provide a variety of functions and are the main structural elements of cells in the human body. When protein is consumed in the diet, it primary function is to build and repair cells. This include the muscle cells which are damaged while exercising. Protein also provide energy for muscle contractions which mainly happens when other sources are not available.
Why is it necessary to repair and rebuild muscles? Well, if muscle contractions happens repetitively as a result of sporting activities, it may cause breakage of muscle cells which may result to severe damage of muscles.
How Does Protein Repair And Build Muscles?
There are a number of protein benefits but muscle recovery is the major one. Protein is made up of chemical building blocks known as amino acids. This are the building blocks of the human body. When you consume protein after a workout, your body receive amino acids which help your body in muscle recovery and rebuilding the muscles. Consuming enough protein after workouts helps repair muscle damage, increase muscle mass, and prepare you for the following challenging activity or workout. When you perform strength training, eating a sufficient amount of protein helps you retain your muscle mass and encourages muscle growth.
How Much Protein Is Needed To Facilitate Muscle Recovery?
Research shows that increasing this muscle protein synthesis requires consuming between 0.2 and 0.5 grams of protein per kilogram of body weight (g/kg) after exercise. That is about 12-28 grams of protein, depending on the duration and the intensity of your workout as well as your body size. In order to optimize muscle recovery, the more intense and the longer you exercise, the more protein is required. Active people are advised to take 15-20 per cent of total energy intake from protein daily.
Importance Of Taking Protein Immediately After Workout
In most cases, prolonged and intense workout, can cause muscle protein breakdown. Over the next 12 hours, muscle protein synthesis increases. It is because of this reason that you should consider the quantity of protein intake as well as when to eat it. Ideally, it should be consumed within the 45 minutes after finishing your workout. This will help in both rebuilding and replenishing of your muscles as well as energy storage.
Which is the best type of protein to consume after a workout?
There are many ways to meet your protein needs. However, this may be confusing sometimes. You can acquire protein from animals, plants whole foods or supplements. Some have high level of protein while others have low level. Normal food we prepare is the foundation of a healthy diet but at times it may be not be convenient for your body when on the go. Supplements are known to be the best source of protein. it comes to high quality supplements for your muscle recovery, we recommend FRESH Whey Protein which is built to tackle any of your fitness or nutritional demands.