In this world full of controversy related to fitness, we often have doubts about what to eat, what type of exercise we need to do, what should be our post-workout meal, how much is too much, etc. The doubts are endless.
However, one fact, which has stayed with us after a workout, is we need proteins.
So, why we must eat protein after our work out?
Jaime Schehr, a nationally recognized expert in integrative medicine and nutrition, recommends consuming protein after a workout. Know why:
Schehr generally recommends that your post-workout protein must be consumed within an hour after finishing a workout. However, this may vary between men and women. Men can aim to consume protein within 60 minutes of workout and women should do so within the first 30 minutes. Ideally, men should aim for 30 to 40 grams post-workout, and women 10 to 20 grams.”
Why is consuming protein after a workout so crucial?
Schehr said, “Dietary proteins are made up of amino acids, which are largely responsible for both muscle building and muscle repair. And exercise (strength training in particular), although beneficial to building muscle, works by creating microscopic tears or damage to the existing muscle. The protein we eat, in turn, gets broken down into amino acids, which supplies the nutrients needed for repair of these damages.”
Simply put, our body needs protein post-workout to promote muscle healing and repair.
What happens if I do not consume protein after a workout?
As mentioned earlier, protein is essential to repair muscles. So, theoretically, not consuming protein after a workout means your muscles do not get what they need to undergo repair.
Schehr said, “When protein isn’t present in adequate amounts, the muscle is not able to fully repair and grow, which leads to inflammation and an increased risk for injury.”
She explained that this kind of inability to repair is the main culprit for many overuse injuries we suffer from, which often occur from a lack of repair nutrients – such as amino acids – the body needs to promote muscle health and prevent inflammation. The bottom line of this post is that you must eat protein after a workout to enhance muscle repair and minimize the risk of injuries, recover promptly, and stay healthily. It is as simple as that!
