How Protein Supplements Aid in Fast Recovery

Protein Supplements Are Not Just for BodyBuilders

Working out without giving your body the proper nutrition will not necessarily give you the results that you want. Contrary to what a lot of people think, protein supplements are not just for bodybuilders. Protein is critical not just for extreme muscle gains, but for repairing muscle tissues as well.

Whey Protein is Essential for Muscle Repair

The healthy process of recovery involves the birth of new muscle fibers. These add on to the existing fibers that have gained in size. For this to happen, there should be an infusion of dietary protein, such as whey. Whey protein is rich in essential amino acids that aids in the repair of muscle damage that occurs during workout.

Essential Amino Acids for Faster Recovery

Adding whey into post-workout nutrition enables muscles to absorb the nutrients needed to trigger the repair process and accelerate recovery. If you want to achieve optimal recovery, you need an adequate supply of essential amino acids from high quality protein. Whey is the ideal supplement that mitigates the strength loss associated with intense physical exercise.

Australian Research on Whey Isolate

A recent study by Australian researchers observed how regular intake of whey protein isolate helped increase muscle strength and mass. The study involved two groups of untrained men who performed a bout of single leg resistance exercise consisting of four sets of leg press, leg extension, and leg flexion. The load was 120% of their maximum concentric lift for each exercise.

For 14 consecutive days, one group consumed 35g of whey protein isolate immediately after workout three times each day; while the other group consumed 35g of carbohydrate. After two weeks, the researchers observed that there was a significant difference between the two groups.

In the group that consumed carbohydrate after workout, isometric strength declined by 21% after one day and progressively returned to pre-workout levels over the next 14 days. On the other hand, the group that consumed whey protein only showed a 12% decline in strength and they were nearly back to pre-workout strength levels in four days. It is apparent in this study that the proper consumption of whey protein isolate is after workout results in less loss in strength and faster recovery.

Expert Advice

There is no doubt that whey protein is an important nutritional supplement that adds high-quality milk protein to your diet. Including whey protein to your overall fitness plan can greatly help increase your muscle mass, and it is always best to consult with an expert, such as a Dietitian or Sports Physiotherapist, before you include whey protein to your daily diet.