Benefits of post workout PROTEIN supplementation
Getting the right nutrients after a workout is crucial for athletes trying to build muscle mass and recover quickly from training. One nutrient that has been shown to be particularly effective in this regard is protein supplementation. In this blog post, we’ll take a closer look at the benefits of protein supplementation for athletes, along with some of the latest research on the topic.
Protein supplementation promotes muscle protein synthesis
Research shows that consuming protein in the hours following a workout can stimulate muscle protein synthesis (MPS), the process by which new muscle tissue is created. A recent study published in the American Journal of Physiology - Endocrinology and Metabolism found that consuming a protein supplement after exercise increased MPS by up to 122%. This increase in MPS was found to be greater than the effect of consuming carbohydrates or a placebo.
Protein supplementation increases muscle strength and size
In addition to promoting muscle protein synthesis, protein supplementation has also been shown to improve muscle strength and size. A 2018 study published in the Journal of the International Society of Sports Nutrition found that consuming a whey protein supplement after resistance training significantly increased muscle strength and size compared to a placebo. The study’s authors concluded that whey protein supplementation “could be an effective nutritional strategy for enhancing muscle strength and hypertrophy.”
Protein supplementation reduces muscle damage and soreness
Intense exercise can cause muscle damage and soreness, making it more difficult to perform well in subsequent workouts. However, research shows that consuming protein after a workout can help reduce muscle damage and soreness. A 2017 study published in the Journal of Sports Science and Medicine found that consuming a protein supplement after a bout of eccentric exercise reduced muscle damage and soreness compared to a placebo.
Protein supplementation improves athletic performance
Finally, protein supplementation has been shown to improve athletic performance in a variety of sports. A 2019 review published in the journal Nutrients found that protein supplementation improved endurance performance, speed and power, and strength in athletes across a range of sports. The authors of the review noted that “the effectiveness of protein supplements as ergogenic aids is supported by scientific evidence.”
In conclusion, protein supplementation is an important component of post-workout nutrition for athletes looking to build muscle, recover quickly, and perform at their best. From promoting muscle protein synthesis to reducing muscle damage and soreness, the benefits of protein supplementation are supported by a growing body of scientific research.
References:
1. Reidy PT, Rasmussen BB. Role of Ingested Amino Acids and Protein in the Promotion of Resistance Exercise–Induced Muscle Protein Anabolism. J Nutr. 2020;150(4): 972S–80S.
2. West DWD, Abou Sawan S, Mazzulla M, Williamson E, Moore DR. Whey Protein Supplementation Enhances Whole Body Protein Metabolism and Performance Recovery After Resistance Exercise: A Double-Blind Crossover Study. Nutrients. 2017;9(7):735.
3. Shimomura Y, Inaguma A, Watanabe S, et al. Branched-chain amino acid supplementation before squat exercise and delayed-onset muscle soreness. Int J Sport Nutr Exerc Metab. 2010;20(3):236-244.
4. Campbell B, Kreider RB, Ziegenfuss T, et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr. 2007;4:8.
5. Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52:376–384.
