Protein is the darling of exercise nutrition among the three macronutrients (carbs, protein, and fat). High-protein drinks, bars, or cookies are frequently touted as having effects on workout performance by athletes and novice exercisers alike. However, protein may be given far too much credit, and there is such a thing as consuming too much. This essential nutrient serves many vital tasks, especially after a strenuous workout. You’ll want to choose a recovery meal or snack that has a significant amount of protein (and pair it with carbs for even better results). Here’s why protein is the go-to macro after a workout.
Protein After Workout
Protein consumption promotes muscle growth. It’s hardly unexpected that protein helps bulk up your muscles because it’s the building block of muscular formation. And, while eating enough protein is necessary in general, it’s essential for muscle building after an exercise. Small tears form in your muscles when you workout vigorously. Your body requires amino acids, which protein possesses in plenty, for these micro-tears to mend and produce new muscle. So recharging with dietary protein assists the body in rebuilding muscular strength and size after exercise.
Eating Protein May aid in Fatigue Recovery
According to some research, eating protein after a workout may help you feel less exhausted on your drive home from the gym. For example, basketball players ingested whey protein after training sessions in a 2015 study. The protein supplement seemed to boost exercise capacity and reduce weariness. In contrast, in a 2020 research on older persons, those who ate protein after extended walking did not experience less exhaustion than those who did not. One guaranteed approach to boost protein’s fatigue-fighting ability? It should be combined with carbs. Including carbs with your post-workout protein meal can aid recovery because carbs assist in replenishing glycogen levels.
Protein Consumption Increases Metabolism and Aids in Weight Loss
If losing weight is one of your workout goals, you may want to go the extra mile by including protein after a run or bike session. Eating protein can assist in sustaining a healthy metabolism at any time of day. It takes more calories to digest protein than carbs, and protein also has a satiety factor.
Protein Consumption Aids in Injury Prevention
Unfortunately, injuries do occur when working out at a high intensity. A high-protein diet, on the other hand, may help you recover faster and avoid sports injuries in the first place. In addition, a high-protein diet has long been known to aid wound healing. Consuming enough protein is also connected with maintaining lean muscle mass, which promotes strength, power, balance, and exercise tolerance—all of which can lower the probability of injury.
How Much Protein Should You Eat After Working Out?
Protein recommendations for post-workout aren’t one-size-fits-all. The amount will be determined by several criteria, including the person’s weight and the length of the workout. However, as a general guideline, after exercising, you should have roughly 20 grams of protein. A 2014 study found that whether respondents ate 10 or 40 grams of protein soon after working out, 20 grams was enough for maximum muscle-building. Still, there was no evidence of the benefit of consuming a higher amount.
What Protein Should You Eat After Working Out?
So, does it make a difference if you make a protein smoothie or grill a steak after working out? The sort of protein you consume post-workout is important. A complete protein contains all nine amino acids that the body cannot create on its own. Therefore, following a workout, it is crucial to consume a complete protein source that contains all of the required amino acids. All required amino acids can be obtained from animal proteins and certain plant-based choices such as quinoa, hemp, and soy.
The Dangers of Not Eating Protein After Working Out
Based on the intensity of your workout, missing protein may result in some unpleasant side effects. For example, if you don’t consume enough protein after an exercise, you may feel fatigued, and your muscles may not recoup as quickly. On the other hand, if you disregard this macro too much, you may lose muscle mass over time—and if you become severely deficient, you may face unpleasant effects such as a compromised immune system or anemia. So make sure to have lots of protein after your workout and throughout the day.
Kim’s Final Thoughts…
Not every workout will necessitate protein replenishing. If you’ve simply gone for a quick, leisurely swim or a walk around the block, you may not have needed much recovery. Unsure if you should have post-workout protein? Consider speaking with a personal trainer, qualified dietitian, or general practitioner about the issue.
