Whey vs. Creatine recoverh appears to improve muscle strength Protein for muscle recovery power in some revovery. Plus, one review of nearly Watermelon lime recovery drink studies found that protein supplementation greatly enhanced muscle strength and size during resistance training. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health- and nutrition related activity. Food Sci Nutr. Measure content performance.

Protein for muscle recovery -

Casein is an additional protein type which may be used to optimise recovery. During the night, the body goes for long periods without food and muscle protein beings to breakdown to be used as energy.

Using protein for energy and not for muscle repair and rebuilding can hamper your recovery and in some instances lead to delayed onset muscle soreness DOMS the next morning. Casein, which breaks down more slowly, will help feed the muscles while you sleep.

Studies have found that feeding 40g of casein before bedtime is an effect dietary recovery strategy to stimulate muscle repair improving the muscles ability to adapt to training. Everyone who exercises intensely for more than 60 minutes, 3 times weekly should increase their protein intake. Consuming high quality whey protein around exercise is a great solution to ensure delivery of protein to the muscle to support your recovery goals and training adaptations.

Casein also contributes to recovery by feeding the muscle with amino acids while you sleep. Thanks to Optimum Nutrition for the insights!

To expand your nutrition knowledge and keep you in the know, here are 6 fun facts about protein All of the protein within our bodies has a function and none of it gets stored. Fat, on the other hand, does get stored in the form of adipose tissue, as do carbs in the form of glycogen.

Start with a high protein breakfast and this will set you up for the day ahead, enabling you to reach lunch time without reaching for the office cakes and biscuits.

Eggs are a great way to ensure you get a high intake of protein in your first meal of the day. Try and keep clear of sugar in the mornings too as this is likely to raise your blood sugar early on. However if you are aiming to lose body fat then protein will most certainly help do so! Eating a high protein diet will not only help with your appetite as mentioned above but it plays a big part in retaining muscle whilst trying to lose weight.

The more muscle you can retain whilst trying to lose weight, the more calories your body will burn, making it a lot easier to achieve your goal. If you want to lose weight, aim for a daily protein intake of around 2 grams of protein per kilogram of body weight.

Athletes and heavy exercisers should consume 2. Paired with the right training and diet, protein is the building block in helping muscles grow. This is often why people associate protein with body builders, gyms and large biceps.

If your goal is to build muscle then start aiming for protein at every meal. Do also bear in mind that increasing protein into your diet will not instantly make you bulky and muscly — a common misconception. All foods are made up of these macronutrients and therefore energy.

Carbohydrates are the same; they also have 4 calories for each gram consumed. Fats, on the other hand, contain 9 calories per gram. The remainder comes from our diet, known as essential amino acids.

Foods containing the remaining amino acids essential amino acids come in forms of complete or incomplete protein sources. References Pasiakos et al, International society of sports nutrition position stand: nutrient timing. International society of sports nutrition position stand: Protein and exercise.

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How Much Protein To Optimise Recovery? Currently, the use of protein as an exercise nutrition strategy is recommended for muscle recovery, repair, and growth, due to its stimulatory effects on post-exercise MPS rates [ 67 ], which are augmented by protein consumption relative to exercise alone [ 35 ].

It follows that peri-exercise protein consumption may be recommended as a multi-purpose nutritional aid — assisting in the management of muscle damage and repair processes. By this means, repair and remodelling of muscle proteins and restoration of muscle function may occur at an accelerated rate with protein supplementation.

These outcomes appear predominantly due to one influential study [ 63 ], though nonetheless could relate to the magnitude of strength decline, which was typically lower for isokinetic compared with isometric MVC. The pathways by which protein ingestion acts to attenuate EIMD warrant investigation, though notably, factors other than post-exercise amino acid availability play a role [ 68 ].

Much research on protein nutrition, particularly related to MPS, has sought to establish the optimal type, dose, and timing of protein consumption to maximally stimulate post-exercise MPS rates [ 69 ]. Although, this has not been the case for EIMD.

However, other inter-study differences in methodological design, for example the exercise protocol, sample demographics, and measurement tools may limit the ability to compare protein supplementation protocols between trials.

This review identified few trials that compared protein supplementation strategies while being matched for other methodological detail.

White et al. Likewise, there were no differences in EIMD between groups of untrained males consuming a large dose 1. In a series of experiments with comparable methodological design, Cockburn and colleagues examined the impact of various milk protein feeding strategies on EIMD in trained males performing leg-based resistance exercise.

Similarly, ingesting flavoured milk relative to an isonitrogenous dose of whey protein hydrolysate did not impact muscle damage following whole-body resistance exercise in trained males [ 70 ]. Conversely, Buckley et al. The authors propose that the hydrolysed whey protein accelerated strength recovery relative to non-hydrolysed protein by means of stimulating muscle repair processes.

However, this theory seems unlikely, given that isolated whey protein stimulates increased post-exercise MPS rates [ 71 , 72 , 73 , 74 ]. Furthermore, a similar study observed comparable isometric strength reductions and recovery rates after eccentric exercise with ingested whey hydrolysate, whey isolate, and flavoured water [ 45 ].

Supporting data [ 60 ] make it challenging to explain the outcomes of Buckley [ 44 ]; thus, the impact of protein hydrolysis on EIMD warrants further investigation. To ascertain the importance of protein feeding type, timing, and dosage for the management of EIMD, further studies with comparable methodologies are required.

Due to the apparent lack of difference between isolated and whole-food sources of protein, future studies should adopt a food-first approach where feasible. The food-first approach aids the achievement of multiple nutrient requirements, however meeting protein intake goals using this approach may be challenging for some protein types.

Plant-based proteins present a challenge, as they necessitate consumption of larger food volumes to achieve protein requirements. Alternatively, a single-serve of isolated soy protein conveniently provides an isonitrogenous dose. Plant-based diets are growing in popularity, due to various health, environmental, ethical, and economic benefits [ 76 ].

Although, the impact of plant-based proteins on EIMD is uncertain. Three studies considered the impact of plant- versus animal- based proteins on resistance EIMD in untrained males in the present review [ 41 , 58 , 60 ].

Nieman et al. Nonetheless, relative to water, neither protein source reduced muscle strength, endurance, and power decrements or muscle soreness. Here, the ineffectiveness of plant-based proteins for reducing EIMD may be attributed to their single-source origin. Plant-based proteins, including soy, rice, and wheat, have been scrutinised as inferior in quality to animal-based proteins, due to their lower essential amino acid content [ 77 ] and bioavailability [ 78 ].

Ingesting a larger dose [ 79 ] or a blend [ 80 , 81 ] of plant-based proteins provides the amino acid profile required to stimulate increased MPS rates.

In this review, only one study [ 60 ] compared the effect of a plant-based protein blend on EIMD with whey protein isolate, whey protein hydrolysate, and a non-isoenergetic control. Further investigation of plant- versus animal- based proteins and single-source versus blended plant-based proteins from isolated and whole-food sources is needed to determine the relevance of protein quality in EIMD.

The present findings on the efficacy of ingested protein for muscle function restoration following resistance exercise are consistent with Davies and colleagues [ 27 ].

However, peak isometric knee extensor strength was the only outcome considered, and without corroboration from other EIMD markers these data have narrow application. Further, varied control groups were included water, carbohydrate, milk, and collagen proteins , making inter-trial generalisability unreasonable.

Conversely, the systematic review by Pasiakos et al. These authors found minimal evidence supporting a benefit of protein supplementation for post-exercise recovery of muscle function and soreness.

However, they acknowledge that divergencies in study design regarding protein supplementation and exercise protocols limit their observations. In contrast, the present review identified an overall advantage to consuming protein on muscle function, which may reflect the tighter study inclusion criteria resistance exercise only, separation of muscle functional markers, exclusion of amino acid-based supplements.

Seemingly, broad criteria for study inclusion may mask beneficial effects of protein supplementation for EIMD, especially when small sample sizes prevent sub-group analysis.

Several limitations may have affected the outcomes and application of the present review. However, failure to meet these criteria was often assumed, due to a lack of methods reporting. Other limitations arose from the supplementation strategies and study designs employed.

A range of protein doses were given, potentially increasing heterogeneity of the study pool. Two studies [ 42 , 85 ] prescribed protein dose relative to body mass 1. Eight studies were possibly limited by adopting crossover designs.

Due to RBEs associated with EIMD [ 16 , 17 , 18 ], responses to repeated exercise were likely attenuated, particularly in untrained participants [ 57 , 58 , 84 ] and with insufficient washout periods 1—2 wk [ 57 , 58 , 61 , 62 , 86 , 87 ].

Notwithstanding, all crossover studies counterbalanced treatment order, which should limit order effects and the impact of RBEs. Regarding the meta-analyses, ESs were not obtained for all variables in each trial due to insufficient data reporting.

However, no apparent differences existed in the outcomes of included or excluded trials. Furthermore, when sample size was not reported for each variable and time-point, a consistent sample size was assumed, which if inaccurate could alter true effects.

Variables with different assessment methods e. This review considered only four variables, thus providing scope for future meta-analyses to examine protein supplementation effects on other markers of EIMD.

Moreso, due to its large-scale, this review did not consider amino acid-based supplements, which may offer beneficial sub-analysis. The limited understanding of the impact of protein supplementation for resistance EIMD management in females should be addressed by conducting high-quality research with females or both sexes.

Additional investigation of various protein types particularly plant-based , timing, and dosing strategies would help inform protein nutrition guidelines for EIMD management. Establishing optimal methods for assessing EIMD in experimental models requires investigation, as methodological inconsistencies across current studies are hindering knowledge progression of EIMD mechanisms and management strategies.

To benefit future research, standardised methodologies e. Where feasible, cross-over designs with sufficient wash-out period and, when relevant, unilateral limb models should be employed to limit heterogeneity. Furthermore, data reporting and transparency issues are limiting study inclusion in meta-analyses and obstructing accurate and representative conclusions being drawn.

Accordingly, a framework is proposed outlining data reporting guidance to increase inclusion of primary data in meta-analyses Table 3. This systematic review with meta-analysis demonstrated that, in young males, peri-exercise protein consumption reduces maximal strength decrements and lowers [CK] following acute resistance exercise but does not benefit muscle soreness.

These outcomes are seemingly unaffected by the type, timing, frequency, and dose of ingested protein, though may be affected by the exercise protocol and sample training status, with further examination required.

This review identified an absence of female-focussed research and a limited number of studies examining plant-based protein sources, which warrants future research priority. Developing evidence-based EIMD management strategies is impeded by methodological inconsistencies across studies, particularly pertaining to EIMD assessment methods.

This review highlights the need for standardised and transparent data reporting in EIMD research and proposes a guiding framework.

All data synthesised are presented within the manuscript or are available from the corresponding author upon request. Bull FC, Al-Ansari SS, Biddle S, Borodulin K, Buman MP, Cardon G, et al.

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Fod may have heard of taking supplements to optimize muscle Protei during exercise, but what ercovery muscle Protein for muscle recovery Recovery, kuscle general, is Protein for muscle recovery return to a rrecovery state. For muscle recovery, this means reducing muscle soreness after strenuous exercise. While supplements are often marketed to those who exercise, there is usually no need for them if you consume the right amount of nutrients in your diet. Forming good nutrition habits will help with muscle recovery. Food choices that include carbohydrates and protein consumed within two hours of a workout are recommended. By Stephanie HowePhD, Clif Nutrition Musclee Council recovwry, Protein for muscle recovery nutritionist, and Recoveryy CLIF Athlete. Tor ideas and suggestions Raspberry-themed gift ideas Protein for muscle recovery are provided for general educational purposes only and should not be construed as medical advice or care. Always seek the advice of a doctor or other qualified professional before beginning any physical fitness or health- and nutrition-related activity. Replace with: Nutrition plays an important role in optimizing performance before, during and after exercise. And when it comes to fueling recovery after a tough workout, protein is key. Protein is made up of amino acids, which act like building blocks for the body.

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