Protein is a microscopic component of most of the things all around us. It is also a major part of our own physiological structure. Every human has proteins—it’s just that some of us require different amounts of protein depending on our activity. Foods like milk, rice, eggs, and nuts offer high-density food sources of proteins, but sometimes these aren’t enough. High quality protein powders are often the most effective way to help ensure efficient athletic performance and holistic recovery post-workout.
How Much Protein is Enough
Different athletes who take different types of exercise require different amounts of protein intake to maintain their muscles. This is because different athletes lose different amounts of muscles during exercise, and more so when they take harder exercises. They must bring back those lost muscles quickly by routinely taking proteins, especially after taking those exercises. However, there is a standard amount of proteins that is required for athletes in general. Athletes must take 1.3-1.8 g kg(-1) day(-1) to maintain their muscles and avoid muscle loss.1
How Protein Helps Build Muscle
We all get physically injured sometimes, athletes included. Most of them get injured during sports, during the training itself, or in accidents outside of the athletic world. Getting an injury is a great obstacle for most of us, and it a greater obstacle for athletes. They need to recover well and quickly. Their muscles need to be repaired. Protein helps athletes repair their injured muscles. Protein is the building block of muscles. Proteins are contained in foods and medicines. Taking protein helps injured athletes recover faster.2 Proteins help patch up the damaged parts of the muscles to rebuild them and get them working well again. Protein affects the repair of muscle by building it back together again and making it as strong as it was before the injury.
Faster Recovery Times
When an athlete loses muscles, his body naturally recovers the muscles he lost. The human body is not fast enough in the recovery of muscles, though. When an athlete takes an incredibly hard form of exercise, he loses muscles faster than he can regain muscles. This process can be harmful. To help his body catch up with the speed of the muscles that are getting lost, he must intake a certain amount of protein.3 Protein is the building block of muscles, and taking protein ensures the recovery of lost muscles. Protein can also be taken during an exercise. Some athletes take breaks between an exercise to intake protein. It can also be taken after an exercise. It can be taken through foods, drinks, and medicines that are rich in proteins. Milk is one of the biggest sources of proteins, though dairy is prohibitive to many diets. There are also a large selection of non-dairy protein sources such as rice, eggs, and nuts.
The Best Proteins for Post-Workout Recovery?
Athletes are busy people, especially the best athletes. They have sports schedules to attend, they travel, they have to coordinate with sponsors, and they also still need to live their lives. Where does training fit in? More importantly, where does protein recovery belong in an athlete’s schedule? Exercise is an important, irremovable part of an athlete’s day-to-day life and protein recovery is always paired with it. With all the sources of protein out there and an extremely busy schedule, it will be helpful to have knowledge of the best source of protein. This is to ensure you don’t waste time on foods that have the smallest amounts of proteins. Several clinical studies through the years have shown that fat-free milk is the best source of protein for post-workout recovery. Subjects of the clinical research, both men, and women, showed the most progress in recovery after taking fat-free milk.4 To save time and energy, fat-free milk is your go-to after a workout. Nootropics can also help you keep track of your schedule. There are loads of information about these wonderful and helpful new kinds of medicine on Nootropic Nation.
Recovering from Strength/Resistance Training
Strength/resistance exercise and endurance is the hardest form of exercise for athletes and men who like to exercise for reasons other than sports. Even though it makes muscles visibly bigger, it requires extremely heavy exercise, a strict daily schedule, and a monotonous diet. These three factors of why everyone didn’t practice strength/resistance exercise and endurance weren’t the reason why it used to be not widely accepted, though. The reason why it wasn’t an official form of exercise was that many people feared it would cause injuries by breaking muscles, paralyzing limbs, etc. After a risky but useful research was done by professional scientists on men, though, it was discovered that there were ways to counter the possible damages that strength/resistance exercise and endurance can cause. Protein is a vital part of the discovery. The “boring” diet during the whole time range of the exercise should consist of a lot of proteins to quickly repair, recover, and protect the subject’s muscles from further injury. Strength/resistance exercise & endurance won’t make you lose a limb or suffer from long-term pain, but you have to maintain a disciplined diet with loads of proteins. 5
Even when you’re not a champion athlete who needs to maintain his title or a man who wants to body build, proteins can be helpful during your exercise routines. Proteins make muscles, exercise strengthens muscles, more proteins make more muscles, and so on. In short, proteins equal strength. The best time to intake protein is right after exercise. The body takes proteins faster during the time after an exercise than after breakfast because it just freed up enough space for the proteins. When you eat breakfast and then take proteins, there is not much space for the proteins. It just goes unused through the digestive system. When you take proteins right after exercises like jogging, weightlifting, and simpler exercises, your body takes the proteins right away because that is the time when your body needs proteins the most. Protein is a part of all of us in our day-to-day lives. Proteins are microscopic, but they have a strong impact on the average human life. We can control them and use them to allow ourselves to do the things that we want to do, look the way we want to appear, and live the lives we want to live.
- https://www.science.mcmaster.ca/kinesiology/research-clusters/exercise-physiology.html ↵
- https://jissn.biomedcentral.com/articles/10.1186/1550-2783-4-8 ↵
- https://www.ncbi.nlm.nih.gov/pubmed/22150425 ↵
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3285070/ ↵
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3529694/ ↵