Protein is essential for muscle recovery. Learn about optimal protein strategies for athletes.

Protein and Muscle Repair

Exercise causes muscle micro-tears that require amino acids from protein to heal.

Without sufficient protein, recovery is delayed and gains are limited.

Recommended Protein Intake

Intake varies by sport, intensity, and individual factors but generally ranges from 1.2 to 2 grams per kilogram.

Spread intake evenly through the day to maximize absorption.

Timing Matters

Consuming protein within 30-60 minutes post-workout enhances muscle protein synthesis.

Combine with carbohydrates to replenish glycogen and support recovery.

Protein Sources

Include a variety of complete protein sources such as lean meats, dairy, legumes, and soy.

Plant-based athletes can combine complementary proteins to meet needs.