Why is protein important after exercise?

Protein is essential in exercise recovery as it repairs muscle tissue broken down during exercise. Whenever you perform weight training or run vigorously, small tears occur in muscle fibers. Protein provides the amino acids necessary for building up these tissues stronger than ever. This repair work is responsible for muscle growth and adaptation.

Maximize protein timing with your workouts. Ensure you consume protein within two hours of working out, when your muscles are most receptive to it. I mix a quick shake post-workout when meals right after are not convenient, especially for those who benefit from a casein protein before bedtime for repair.

Accompany protein with other nutrients. Couple 20-40g of protein with carbohydrates to create an insulin response to drive amino acids into the muscles. Hydration facilitates the transportation of nutrients. My athletes consume lemon water with chicken and sweet potatoes post-training.

Beware of protein myths. After 40g of protein in one meal, there is no benefit from taking in more protein for building muscle. The body cannot utilize large amounts of protein anyway; thus, the value of including 40g of protein is questionable. The key is to consume protein throughout the day. I recommend consuming four meals of 30g protein, rather than one large serving, to ensure continued recovery.

Read the full article: Post Workout Nutrition: Ultimate Guide for Recovery