THE ROLE OF PROTEIN IN MUSCLE GROWTH AND RECOVERY POST-EXERCISE
We have all heard about the importance of consuming protein for our health as protein is part of every cell in our bodies and is crucial for growing, repairing and replacing tissues1. But when it comes to protein and muscle growth and recovery, there is so much conflicting information regarding the amount of protein required, the type of protein as well as healthy sources of protein. All these factors play a role in your post-exercise recovery and muscle growth.
THE ROLE OF PROTEIN IN MUSCLE GROWTH AND RECOVERY
Nutrition plays an important role in performance during physical activity as well as the recovery afterwards. During strenuous exercise, muscle fibres may develop microtears which in response activates the body’s repair response. This repair response involves protein and hormones, therefore adequate dietary intake of protein is key for muscle recovery. Not only does protein consumption after exercise assist with muscle repair, it also promotes muscle synthesis and strength.
How much protein do I need to consume?
According to the International Society of Sports Nutrition, protein intake of 1.4g – 2g/kg/day is recommended for active individuals to assist with muscle synthesis and repair2. Basically, if you weigh 70kg, you should consume 98g- 140g of protein a day. To achieve this daily protein intake goal, include high protein whole foods like dairy, eggs, beans, soy, legumes, lean meat, chicken and fish in your diet. Aim to consume a protein every 3-4 hours by including a protein with all meals and snacks.
Timing of protein intake for optimal muscle growth and recovery
To refuel and restore muscles after exercise, you not only need protein but carbohydrates as well. It is recommended that you consume 0.8g- 1.2g of carbohydrates per kg (or about 50g) within 0 - 120 minutes of exercising to replenish depleted glycogen stores3. The protein recommendation is 0.25g/kg (about 20 – 40g) within 0 - 120 minutes after exercising.
Types of protein
Protein consists of 20 amino acids, some of which are essential. Essential amino acids cannot be produced by the body and need to be consumed through the diet. High quality protein sources contain all essential amino acids and are usually of animal origin. Low quality protein sources do not contain all essential amino acids and are mostly from plants. Some plant sources, including soy and quinoa contain all essential amino acids. It is therefore important to consume a variety of protein sources to ensure you consume all essential amino acids.
Branched Chain Amino Acids (BCAAs) have also proven to be significant in muscle synthesis and recovery. Although these amino acids are available as supplements (tablets), you can easily consume enough BCAAs through the milk protein whey.
INTRODUCING FUTURELIFE® HIGH PROTEIN SHAKE
FUTURELIFE® HIGH PROTEIN Shake with its dual pouch technology is the first of its kind. It consists of two chambers, one with 60g of nutrient dense powder and the other with 200ml purified water. The two compartments are separated by a seal. When you are ready to consume it, simply press down on the water compartment towards the seal until the seal breaks. This will expose the powder to the water. Shake to blend the two and it’s ready to consume. The sachet has a resealable cap and can be consumed directly from the sachet.
FUTURELIFE® HIGH PROTEIN Shake is perfect as a post workout recovery meal. Being high protein, it provides 16g of protein per serving with 19 amino acids. FUTURELIFE® HIGH PROTEIN Shake provides a blend of proteins in its patented blend of casein, whey and soy protein called SmartProtein3D™. This blend of fast absorbing whey, intermediate absorbing soy and slow absorbing casein provide a more balanced amino acid profile while delivering amino acids to the muscles for an extended period. International research has shown that this blend of proteins optimizes muscle synthesis4.
With 1 portion of FUTURELIFE® HIGH PROTEIN Shake, you are assured that you are consuming 60% of your daily requirements for 19 vitamins and minerals.
The role of nutrition in muscle growth and repair is very clear. Both protein and carbohydrates should be consumed within 0 - 120 minutes of exercising, in optimal amounts to aid in the refuel process and to ensure optimal muscle synthesis. FUTURELIFE® HIGH PROTEIN Shake, containing 19 amino acids, 16g of Smart Protein 3D™ and 16g of carbohydrates is a great start to a post workout meal. With its dual pouch technology, FUTURELIFE® HIGH PROTEIN Shake is super convenient and can be kept on hand in your gym bag, car or desk drawer. Get your FUTURELIFE® HIGH PROTEIN Shake at your closest grocery or convenience store.
- 1. Whitney E & Rolfes SR. 2005. Understanding Nutition. Student addition: ISBN 0-534-62226-7.
- Jager et al. 2017. International Society of Sports Nutrition Position Stand: protein and exercise. Journal of international society of sports nutrition. 14(20).
- Kerksick et al. 2017. Journal of the International Society of Sports Nutrition. 14(33).
- Gregory L. Paul. 2009. Journal of the American College of Nutrition. 28(4): 464S-472S.
Author: Bianca Tromp RD (SA)