Protein plays a critical role in recovery by helping your body repair, rebuild, and grow muscle tissue after exercise or physical stress.
🧬 Here’s how protein supports recovery:
1. Muscle Repair & Growth
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Exercise, especially strength training, causes tiny tears in muscle fibers.
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Protein provides the amino acids needed to repair and rebuild those fibers, making them stronger and more resilient.
2. Reduces Muscle Soreness
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Adequate protein intake can reduce delayed-onset muscle soreness (DOMS) and speed up recovery between workouts.
3. Supports Immune Function
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Intense training can temporarily weaken the immune system.
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Protein helps produce antibodies and enzymes that support immune health during recovery.
4. Helps Preserve Muscle Mass
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During calorie deficits or endurance training, your body may break down muscle.
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Eating enough protein helps prevent muscle loss, especially important for fat loss goals.
⏱️ When to Eat Protein for Recovery:
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Within 30–60 minutes post-workout is ideal (the "anabolic window").
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Pair with a carbohydrate source to replenish energy and aid absorption.
🍗 How Much Protein Do You Need?
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For recovery:
0.14–0.23 g/lb (0.3–0.5 g/kg) of body weight post-workout -
Daily target (active people):
0.6–1.0 g/lb (1.4–2.2 g/kg) of body weight
🥚 Good Sources of Protein:
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Eggs, Greek yogurt, chicken, turkey, fish
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Protein shakes (whey, plant-based)
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Tofu, tempeh, legumes, cottage cheese