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Whether you're a fanatic athlete, just starting strength training, or simply interested in a healthy body, the role of protein shouldn't be underestimated. Protein plays a crucial role in muscle recovery and building. But why is that? What exactly does protein do in your body, and how does it contribute to muscle recovery after exercise?
In this article, we explain what proteins are, why your body needs them, how muscle recovery works, and the role proteins play in this process. We'll also discuss how to get enough protein, and the best times to eat protein around your workout.
Proteins, also called proteins, are one of the three macronutrients Our bodies need these to function properly. The other two are carbohydrates and fats. Proteins are made up of amino acids, the building blocks of the body. There are twenty different amino acids, nine of which are essential: your body cannot produce them itself, so you must obtain them from food.
Amino acids are used for numerous processes in your body. They're necessary for the production of cells, enzymes, hormones, skin, hair, and—important for this article—muscle tissue. You can therefore think of proteins as the building blocks of your body.
Your body is constantly renewing cells. Every day, you break down old cells and create new ones. This applies to your skin, your organs, your blood cells, and your muscles. For this entire process, your body needs protein. Without enough protein, this process stagnates, which can lead to muscle breakdown, reduced immunity, and slower recovery after illness or exertion.
Proteins also provide energy. One gram of protein provides 4 kilocalories (kcal). However, providing energy is not the main function of proteins – that is more the role of carbohydrate and fatsIn situations of energy deficiency, such as strict diets or extreme athletic exertion, your body may start using protein as an energy source. However, this comes at the expense of muscle mass, as muscle is broken down to release energy.
When you exercise, especially strength training or intense endurance training, tiny tears occur in your muscle fibers. This may sound serious, but it's a completely normal and even desirable process. These small tears allow your muscles to repair themselves after exercise. During this recovery process, the muscle fibers are not only repaired but often also strengthened—making your muscles bigger or stronger. This phenomenon is called muscle adaptation.
But to repair those tears, your body needs building blocks. And that's exactly where proteins come in.
When your muscles are damaged by exercise, your body activates a repair process that relies on protein synthesis. Protein synthesis is the process by which your body creates new proteins to repair and strengthen damaged muscle cells.
During and after exercise, there's an increased demand for amino acids—the building blocks of protein. Your body prefers to obtain these from your diet. If you eat too little protein, your body will draw amino acids from other body tissues, such as existing muscle mass. You naturally want to avoid this, especially if you want to become stronger or more muscular.
The goal of protein consumption after exercise is to provide sufficient amino acids at the time your body needs them most: during muscle recovery.
Your muscle mass is partly determined by the balance between protein synthesis (building) and protein breakdown (breakdown). If protein synthesis is greater than breakdown, your muscle mass grows. If breakdown is greater, you lose muscle mass.
After exercise, protein breakdown temporarily increases. Without sufficient dietary protein, this can lead to muscle loss. By eating enough protein at the right time, you stimulate protein synthesis and help your muscles recover stronger.
This balance is also called the protein balance. Athletes strive for a positive protein balance to promote muscle growth or muscle maintenance. Read more about this in our article about: Is too much protein bad for you?.
Your protein needs depend on your weight, activity level, and goals. For an average adult, the recommended daily allowance (RDA) is approximately 0.8 grams of protein per kilogram of body weight. For people who exercise regularly, this requirement is considerably higher.
For strength trainers, endurance athletes, and those looking to build or maintain muscle mass, the guideline is generally 1.6 to 2.2 grams of protein per kilogram of body weight per day. So, an athlete weighing 75 kg should consume between 120 and 165 grams of protein per day.
It's also important to distribute your protein intake throughout the day. Research shows that the body utilizes protein better when you eat it in multiple portions, rather than in one large meal.
The timing of your protein intake also plays a role. While it's not strictly necessary to drink a protein shake immediately after your workout, research shows that it is beneficial to eat protein within two hours afterward. This time window is often called the "anabolic window.".
During this period, your body is extra sensitive to the absorption of amino acids, optimally stimulating protein synthesis. A combination of protein and carbohydrates after training is ideal, as carbohydrates also help replenish glycogen stores and insulin can promote amino acid absorption.
It's also recommended to eat a serving of protein before bed, for example, with cottage cheese. While you sleep, your body is actively engaged in recovery processes, including muscle repair.
Not all proteins are created equal. The quality of a protein depends on its amino acid profile and digestibility. Animal proteins, such as those found in meat, fish, eggs, and dairy, contain all the essential amino acids and are well absorbed by the body.
Whey protein, often found in protein shakes, is absorbed very quickly and is therefore ideal after training. Casein, a slower-digesting protein source (like that found in cottage cheese), is better suited for nighttime.
For vegetarians and vegans, there are plant-based alternatives such as soy, peas, lentils, nuts, and whole grains. Plant-based proteins don't always contain all the essential amino acids in sufficient quantities, but by combining different sources, you can still achieve a complete amino acid profile.
Examples of good plant-based protein combinations are:
If you don't get enough protein, it can lead to various symptoms, especially if you're actively exercising. Common signs include:
You can often prevent these complaints by carefully adjusting your protein intake to your activities.
Besides muscle recovery, proteins also play an important role in weight management. They keep you feeling full for longer than carbohydrates or fats, making you less likely to overeat. The body also requires more energy to digest protein, which contributes to the so-called thermogenic effect of food.
For people who want to lose fat without losing muscle mass, it is therefore advisable to eat slightly more protein than normal while losing weight.
Protein is essential for muscle recovery and building. After a workout, your muscle tissue is slightly damaged, and protein provides the amino acids your body needs to repair that damage and help your muscles grow back stronger.
A good protein intake, spread throughout the day and tailored to your weight and activities, not only helps you build muscle mass, but also prevents injuries, recovers faster and performs better.
Whether you're training for muscle growth, strength, endurance, or general health, sufficient protein is a fundamental part of your recovery and success. Choose high-quality protein sources, eat them at the right times, and give your body the building blocks it needs.
Want to learn more about proteins? Then check out here all our articles about proteins.
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