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Whether you are a fanatic athlete, have just started strength training, or are just interested in a healthy body: you should not underestimate the role of proteins. Proteins play a crucial role in the recovery and structure of muscles. But why is that so? What exactly do proteins do in your body, and how do they contribute to muscle recovery after exercise?
In this article we explain what proteins are, why your body needs them, how muscle recovery works and what role proteins play in this. We also discuss how you get enough proteins, and what the best moments are to eat proteins around your training.
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 are needed for the production of cells, enzymes, hormones, skin, hair and - important for this article - muscle tissue. So you can see proteins as the building material of your body.
Your body is constantly renewing cells. Every day break your old cells and make your new one. That applies to your skin, your organs, your blood cells and your muscles. Your body needs proteins for that entire process. Without sufficient proteins, that process stagnates, which can lead to muscle breakdown, reduced resistance and slower recovery after illness or exercise.
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 fedIn 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 sport, especially with strength training or intensive endurance training, small cracks arise in your muscle fibers. This may sound serious, but it is a completely normal and even desired process. Those minor damage ensure that your muscles are recovering after training. During this recovery process, the muscle fibers are not only repaired, but often also strengthened - which makes your muscles bigger or stronger. This phenomenon is called muscle adaptation.
But to be able to repair those cracks, your body needs building materials. And that is exactly where proteins come into the picture.
When your muscles are damaged by training, your body activates a recovery process that depends on protein synthesis. Protein synthesis is the process in which your body produces new proteins to restore and strengthen the damaged muscle cells.
During and after exercise an increased demand for amino acids arises - the building blocks of proteins. Your body preferably gets it from your diet. If you eat too few proteins, your body will get amino acids from other body tissues, such as existing muscle mass. Of course you want to prevent that, especially if you want to become stronger or more muscular.
The purpose of protein consumption after exercise is therefore to provide enough amino acids when your body needs them the most: during muscle recovery.
Your muscle mass is partly determined by the balance between protein synthesis (structure) and protein breakdown (breakdown). If the protein synthesis is greater than the breakdown, your muscle mass grows. If the breakdown is greater, you lose muscle mass.
After exercise, there is temporarily increased protein breakdown. Without sufficient proteins from food, this can lead to loss of muscle mass. By eating enough proteins at the right time, you stimulate protein synthesis and help your muscles return 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?
The protein requirement depends on your weight, your activity level and your goals. For an average adult, a recommended daily amount (RDA) of approximately 0.8 grams of protein per kilogram of body weight applies. For people who exercise regularly, this need is a lot higher.
For strength trainers, endurance athletes and people who want to build or retain muscle mass, a guideline of 1.6 to 2.2 grams of protein per kilogram of body weight usually applies. So an athlete of 75 kilos should consume between 120 and 165 grams of protein per day.
It is also important to divide the protein intake over the day. Research shows that the body uses proteins better if you take them in multiple portions, instead of in one big meal.
The moment when you get proteins also plays a role. Although it is not necessarily necessary to take a protein shake immediately after your training, research shows that it is beneficial to eat proteins within two hours after the training. This time window is often called the "anabolic window".
During this period your body is extra sensitive to the absorption of amino acids, which makes the protein synthesis optimally stimulated. A combination of proteins and carbohydrates after training is ideal, because carbohydrates also help supplement glycogen stocks and insulin the absorption of amino acids can promote.
In addition, it is also advisable to take a portion of proteins before bedtime, for example in the form of curd cheese. During your sleep, your body is actively involved in recovery processes, including muscle recovery.
Not all proteins are the same. The quality of a protein depends on the amino acid profile and the digestibility. Animal proteins such as in meat, fish, eggs and dairy contain all essential amino acids and are well absorbed by the body.
Whey protein (whey), which is often in protein shakes, is absorbed very quickly and is therefore ideal after training. Casein, a slower digestible protein source (as in curd cheese), is suitable for the night.
For vegetarians and vegans there are vegetable alternatives such as soy, peas, lentils, nuts and whole grains. Vegetable proteins do not always contain all essential amino acids in sufficient quantities, but by combining different sources you can still get a complete amino acid profile.
Examples of good vegetable protein combinations are:
If you do not get enough proteins, it can lead to various complaints, especially if you actively exercise. Common signals are:
You can often prevent these complaints by properly aligning your protein intake to your activities.
In addition to muscle recovery, proteins also play an important role in weight management. They give a longer saturated feeling than carbohydrates or fats, so you are less likely to eat too much. The body also costs more energy to digest proteins, 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 something more proteins during weight loss than normal.
Proteins are indispensable for the recovery and structure of muscles. After a training, your muscle tissue will be slightly damaged and proteins deliver the amino acids that your body needs to repair that damage and make your muscles return stronger.
A good protein intake, spread over the day and tailored to your weight and activities, not only helps you to build muscle mass, but also to prevent injuries, to repair faster and perform better.
Whether you train for muscle growth, strength, endurance or general health: sufficient proteins are 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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