Exercise ability depends largely on muscle strength, endurance, and coordination. Training helps the muscles to adapt and perform certain movements more effectively, which is essential for success in all sports. Heavy exercise can cause muscle damage, which temporarily reduces muscle strength and exercise capacity. Optimising recovery after exercise can support training and bring you one step closer to achieving your performance goals. Protein is essential to the muscle repair process; and the type, timing and amount of protein ingested can influence muscle growth and recovery.

RECOVERY AFTER EXERCISE 

Recovery refers to the process of returning the body to its pre-exercise state. This involves replacing the fluid and fuel that has been lost during exercise, and repairing any tissues that were damaged in the process. The recovery process is especially important for athletes training or competing soon after exercise. An easy way to master the recovery process is by following the 3 R’s:

For this article, we will be zooming in on the second R, the ‘Repair’ process, and how protein supports muscle growth and repair.

PROTEIN AND MUSCLE HEALTH

Protein performs multiple functions in the body but is especially important for muscle health. Skeletal muscle is highly adaptable, in that it is constantly being built up and broken down through muscle-protein synthesis (MPS) and muscle protein breakdown (MPB). In the fasted state (when we haven’t eaten), our bodies break down more muscle than we make. Similarly, in the fed state (after eating), our bodies make more muscle than we break down. Protein contains amino acids, which are the building blocks of muscle tissue. Consuming enough protein is therefore essential for building and maintaining muscles. The amount, type and timing of protein intake can influence muscle growth and recovery.

AMOUNT OF PROTEIN

The Recommended Dietary Allowance (RDA) for protein for the general population is 0.8-1.0 gram per kg body weight per day (g/kg/day). Athletes require more protein than the general population to support exercise and maximise muscle recovery. Not consuming enough dietary protein can lead to:

• Muscle breakdown
• Slow recovery
• Increased risk of injury and illness
• Poor training ability

The protein requirements for athletes depend on the type of exercise they are doing but usually ranges between 1.4- 2 g/kg/day. This means that a 70 kg athlete would need between 98-140g of protein per day. Good dietary sources of protein include lean meat, eggs, dairy, soy, and legumes.

TYPE OF PROTEIN

Choosing the right types of protein is also essential for muscle growth and recovery. Studies have shown that consuming a combination of high-quality protein sources offers greater advantages for muscle growth and recovery when compared to a single protein source. FUTURELIFE® HIGH PROTEIN Smart food™ is the perfect meal or snack for any athlete. It is scientifically formulated with SmartProtein3D™, a protein blend that combines whey, casein, and soy protein. These proteins are released in the body at different rates, providing the muscles with amino acids over a sustained period, effectively supporting the muscle growth and repair process.

TIMING OF PROTEIN INTAKE 

Consuming protein in smaller ‘doses’ during the day yields greater benefits for muscle health compared to consuming a large amount all at once. After exercise, the rate at which the body builds muscle is increased. Consuming protein around the time of exercise can therefore support muscle growth and recovery9,10.

Training is important for success in any sport, but heavy exercise loads and poor recovery can negatively affect exercise performance. Adequate protein intake is key to the recovery process, and athletes should prioritise consuming sufficient, high-quality protein throughout the day to support health, as well as muscle growth and recovery.

REFERENCES

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8. Whitney E, Rolfes S. Understanding nutrition. 40th ed. Stamford: Cengage Learning; 2016, pages 3-12, 441-467. 
9. Kerksick, C.M., Wilborn, C.D., Roberts, M.D. et al. ISSN exercise & sports nutrition review update: research & recommendations. J Int Soc Sports Nutr 15, 38 (2018). https://doi.org/10.1186/s12970-018-0242-y
10. Jäger R, Kerksick CM, Campbell BI, Cribb PJ, Wells SD, Skwiat TM, Purpura M, Ziegenfuss TN, Ferrando AA, Arent SM, Smith-Ryan AE, Stout JR, Arciero PJ, Ormsbee MJ, Taylor LW, Wilborn CD, Kalman DS, Kreider RB, Willoughby DS, Hoffman JR, Krzykowski JL, Antonio J. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017 Jun 20;14:20. doi: 10.1186/s12970-017-0177-8. PMID: 28642676; PMCID: PMC5477153.

BY: Roslynn van Schoor /   DATE: April 2024