How To Increase Your Recovery With Post Workout Protein
When you work out, your muscles use up the glycogen it had stored for fuel. This results in your muscles being partially depleted of glycogen. Some of the proteins in your muscles also get broken down and damaged. After you workout, your body needs to rebuild its glycogen stores and repair and regrow those muscle proteins. That process of building and repairing muscle, known as muscle protein synthesis, or MPS, requires dietary protein to work. Protein is absolutely essential for repairing and rebuilding your damaged muscles after a tough session.
WHAT IS PROTEIN AND WHY IS IT IMPORTANT?
Protein is one of the three major nutrients, along with carbohydrates and fat, in our diets. Proteins are made up of amino acids. Protein and amino acids are the main components of our muscles, bones, skin, tissues, and organs. When we eat protein, our body breaks it down into individual amino acids during digestion and then uses these amino acids to create new proteins where needed.
If we don’t eat enough protein, our body will start to weaken – beginning with the breakdown of muscle.
POST WORKOUT NUTRITION
Post-workout protein shake serves three specific purposes:
1. Replenish fuel (glycogen) stores used during the training session
2. Repair and rebuild any muscle damage
3. Restore fluid and electrolytes lost in sweat
A post-workout dose of protein helps ensure a positive protein balance, which is vital for muscle growth. A shake also helps hydrate. Having a protein shake after exercise is therefore a great strategy for better recovery, adaptation and performance.
PROTEIN BENEFITS
● Protein Aids with Muscle Recovery and Growth
Not only does eating protein help prevent muscle breakdown, but it can also help build and strengthen muscles. Combining regular activity and exercise with high protein intake promotes muscle growth and strengthening.
● Protein Helps Maintain Your Muscles
Since protein is the building block of your muscles, eating adequate amounts of protein helps maintain your muscle mass and prevents muscle wasting. So if you walk a lot, enjoy cycling, or do any sort of exercise to stay active, you need to eat protein.
● Protein Makes You Feel Full
Protein promotes satiety, or the feeling of fullness, more than both carbohydrates and fat. This can be beneficial for athletes who are often fueling their bodies for long stretches of time.
● Protein Boosts Metabolism
Along with reducing appetite, eating protein temporarily boosts metabolism. The body uses energy to digest and make use of the nutrients in food. This is called the thermic effect of food (TEF), and protein’s thermic effect is much higher than that of carbohydrates and fat.
● Protein Is Good For Your Body
Protein forms the main building blocks of your tissues and organs. Eating a high-protein diet can help your body repair quicker after injury.
BOTTOM LINE
Protein shakes can be a handy way to ensure you hit your daily targets. They’re easy to make and quick to consume, and they’re certainly easier to get down after a savage training session than a plate of steak and eggs. Also the benefits of protein aren’t limited to building muscle. It’s required for a host of other critical bodily functions and also the added benefit of making you feel fuller for longer, which diminishes the likelihood of you turning to sweet or fatty snacks.
