Effect of protein intake on muscle recovery

Question

"Protein shakes" and other high-protein dietary strategies are believed by some to improve muscle recovery times after workouts. However, there is some opinion to the contrary: that protein intake beyond a normal level does not result in quicker recovery times. Does ingesting huge amounts of protein actually help speed muscle recovery after workouts?

Answer 1

You will find a lot of advice on the Internet about this one, most of it is not demonstrated.

This is what the British Journal of Sports Medicine says about it:

Recent research suggests that the timing of the intake of protein related to exercise may be more important than the total amount of protein consumed in a day. In the case of resistance training, an intake of approximately 20–25 g of a high quality protein source in the hour after exercise appears to produce the maximum rate of protein synthesis.

So, the total amount of protein consumed is not important, the timing is. But this amount is much more smaller what the supplementation guys say.

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Answer 2

There's some contradiction as to what's the most important part: timing, quantity etc. I have found pretty good studies that indicate that the post-workout shake doesn't really make a difference and then there are studies like the one Duopixel quotes that suggest the opposite. There are also many variables even regarding the post-workout shake: with/without carbs, what "type(s)" of protein, what quantity of protein, distance from previous/next meal etc.

I think that some things are more or less agreed upon:

• protein is important for recovery and for general health
• "huge" amounts of protein are not healthy, nor do they offer advantages over a normal quantity (it's very important to be clear about what huge vs normal means though, since the "right" amount of protein is subject to debate as well), no matter where they come from
• supplements are meant to help .. supplement your diet, they should not "replace" it; if you are getting enough protein from your diet, I see no reason to take protein supplements. If you need more protein and cannot, for some reason, resolve that through your diet, supplements will of course be helpful

Answer 3

I've spoken to 2 sports nutritionists on this very subject over the past year, and both told me that protein is ineffective in post-recovery workouts, that the muscles can't absorb protein after working out. They said to eat a high-protein breakfast instead.

They also said that carbs are all that count for recovery, and that you should eat carbs immediately after a workout, and then about 200-250 calories every 2-3 hours afterwards.

So far, it's been the most effective nutrition plan for me, as I haven't felt the need to eat everything in sight after a long bike ride or karate workout. Your mileage may vary.