Protein Intake: Enhancing Recovery and Reducing Muscle Soreness

October 23 2024, by Sandesh Prasannakumar, 7 min reading time

Introduction

Consuming adequate protein for anyone who wants to build muscle, recover faster from exercises, and minimise tissue inflammation after a workout is essential. Protein also serves as the material used to fix tissue damaged by exercise and create new muscle tissue. One of the potential issues you might experience if you do not consume enough protein is stunted weight loss progress. Data suggests that consuming more protein leads to better recovery, gains in strength and lean tissue, and decreased muscle soreness as opposed to a diet with less protein. This article will also describe the amount of protein required for muscle growth, the optimal sources and the timing of when to consume protein for maximal effect.

Protein Requirement for a Body

Different protein requirements depend on age, sex, and body size. How many grams of protein per pound of body weight?

Based on the opinions of most fitness gurus, one should take 0.5-0.8 grams of protein for every pound of their body weight for muscle build-up and repair. The specific amount has always depended on the workout you have been participating in. However, if you perform high-intensity resistance training, the ideal amount should be approximately 0.8g/lb at the higher end. The endurance athletes can slightly lower their target: around 0.5 – 0.6 g/lb.

In this case, to determine your needs, multiply your body weight by 0.6-0.8 pounds. For instance, an individual weighing 180 pounds should take between 108 and 144 grams of protein daily. Divide this total evenly among your breakfast, lunch, dinner, and snacks that you can take in a day. Thus, they recommend consuming 20-40 grams daily for optimal muscle protein synthesis.

Best Protein-Rich Food Sources

Focus on high-quality, nutrient-dense protein foods to meet your daily needs, including:

• Lean meats: Meats including but not limited to Chicken, Turkey and Lean beef
• Fish and seafood: Some fish products include tuna, salmon, and cod.
• Eggs and egg whites are some of the most commonly consumed foods with high cholesterol.
• Greek yoghurt
• Calcium sources and soy and nut-based milks
• Whey and casein proteins are protein powders that effectively achieve fitness and bodybuilding goals.
• Chickpeas, beans, lentils, nuts, and seeds

Time Your Protein Intake

How much protein you intake and when you take it can influence recovery and muscle building. Research shows eating protein:

• Pre and post-workout consumption aids in reducing the contraction of muscles and initiating repair.
• Further training increases the rate of protein synthesis and recovery even after training.
• Aim to consume meals containing quality protein before sleep for better muscle mass gain and repair at night.

It is recommended that these macro meals be spread throughout the day, focusing on the three key timings. Prescribe a protein shake before exercising/while exercising and intake 20-40gm of protein within 45 minutes of the exercise. Even replenishing protein levels before going to bed is very advantageous. Casein protein is much better digested slowly; thus, it is best taken in the evening.

The Bottom Line

Using 0.5-0.8 g of protein per body weight and getting it from high-quality sources offers the raw materials needed for better workout recovery, faster muscle development, and less muscular pain after training. Consuming it at the correct time during workouts and before going to bed at night is ideal for these effects. Incorporate an upward or downward shift in protein intake depending on your current weight and activity level.

For all your protein and supplement needs, visit Genetic Nutrition!

Frequently Asked Questions

The NNTP suggests that a maximum of 2g of protein per pound of body weight is safe for healthy adults. This amount can tax the liver and kidneys if performed regularly in the long run without enough water intake. It is not a problem to overconsume protein by 20-30 g per day as it is considered moderate to achieve the daily necessities.

It stands to reason that most nutrition gurus advise getting most of your protein from whole foods initially, followed by supplementation. The average person wanting to boost their protein intake can effectively do so by taking 1-2 scoops of whey or casein daily. This offers a protein content of between 25-50 grams per scoop. Ensure that the consumption of additional shakes is within the required amount.

The studies have positive evidence that supports the fact that protein timing does affect muscle protein synthesis and recovery protein consumption before, during, and after exercise, which may be the most effective way to support repair and growth. If a slow-digesting protein is taken at night, muscles build that protein and prepare for a new day. Of course, focusing on reaching daily milestones is key, though getting nutrients in the right context, for example, pre and post-training or at night, is even better.

• Share on:
WhatsApp Deel Tweet Pin it Messenger Email