Who loves Protein? Our muscles definitely do! Find out why and let us, help you with your fitness goals!

Do you know the benefits of protein? How to maximise protein for exercise and recovery? Take a minute or two of your day and find out!

PROTEIN!!! MUSCLES!!! Aaaaahhhhhhh!!! We love it!!!

Yes, it plays a crucial role in supporting exercise performance and recovery. Find out how, below: 

1. Muscle Repair and Growth:

• Building Blocks: Protein is composed of amino acids, which are the building blocks of muscle tissue.

• Repairing Damage: When you exercise, your muscles experience microscopic tears. Protein provides the amino acids needed to repair this damage and build new muscle tissue.

• Muscle Protein Synthesis: Consuming protein after exercise stimulates muscle protein synthesis, the process of building muscle.

2. Faster Recovery:

• Reduced Soreness: Adequate protein intake can help reduce muscle soreness and inflammation after exercise.

• Glycogen Replenishment: Protein can aid in the replenishment of glycogen stores, which are essential for energy during exercise.

3. Improved Performance:

• Strength and Power: Consuming protein can help increase strength and power output during exercise.

• Enhanced Endurance: Adequate protein intake can help maintain muscle mass and improve endurance performance.

4. Other Benefits:

• Hormone Regulation: Protein helps regulate hormones involved in metabolism and exercise performance.

• Immune Function: Protein supports a healthy immune system, which is important for recovering from exercise-induced stress.

Optimal Protein Intake for Exercise:

The optimal amount of protein for exercise varies depending on factors like your activity level, body weight, and overall diet. However, most active individuals benefit from consuming 1.2-2.0 grams of protein per kilogram of body weight per day.

See table below:

Intensity	Recommended Intake (per kg of bodyweight)
Sedentary (once a week or less of resistance training)	0.75 grams
Regular Intensity (2/3 times a week of resistance training)	1.2-1.7 grams
Competitive Intensity (3+ times a week of resistance training)	2 grams

Timing of Protein Intake:

• Pre Workout: Consuming a small amount of protein before exercise can help prevent muscle breakdown.

• Post Workout: Consuming protein within 30 minutes of exercise is optimal for maximising muscle protein synthesis and recovery.

Sources of Protein:

• Meat: Chicken, turkey, beef, eggs

• Fish: Salmon, tuna, cod

• Dairy: Milk, yogurt, cheese

• Legumes: Beans, lentils, chickpeas

• Nuts and Seeds: Almonds, chia seeds, pumpkin seeds

• Plant Based Protein Powders: Pea, soy, rice

By incorporating protein into your diet, you can optimise your exercise performance, accelerate recovery, and achieve your fitness goals. 

Combing this knowledge with our last blog 'Carbohydrates', you will find yourself maximising your workouts, feeling full of energy and recovering faster!

Take care, 

ARMR Training Academy. 

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