Why we all need protein for post-exercise recovery

Whether you work out hard twice a day or hardly twice a week, your muscles will need to recover from whatever form of exercise you choose. You’re probably already aware that protein is needed to help build and repair your muscles after exercise. But why is this?

Protein is an essential nutrient in your diet that helps to create body proteins, which are important in cell structure and function. Proteins are made up of 20 amino acids, of which your body can adequately produce 11 that are non-essential. However, you need to get the other nine – which are essential – from food. The protein you eat or drink is broken down into the individual amino acids and rebuilt as new protein, in a process called biosynthesis.

This process is essential for healing wounds and repairing tissue, including your muscles. So when your muscles are tired after a workout, eating and/or drinking the right amount and type of protein can be crucial to your recovery. And of course, the faster you recover, the sooner your body will be fit for its next session, and the closer you could be to achieving your personal best!

That’s why experts recommend, soon after exercise (either resistance or aerobic), that you consume good-quality protein and carbohydrate to help replenish muscle fuel stores and rehydrate. So what’s the best way to incorporate protein in your post-exercise recovery?

One way is to include protein sources such as legumes (e.g. lentils, red kidney beans, chickpeas), dairy, tofu, nuts and seeds, eggs, or small amounts of lean red meat, poultry or fish. Or alternatively, for a more convenient option, you could reach into your gym bag for a protein drink that’s ready-blended for you.