A pre- or post-workout protein shake is part of many athletes’ normal routine. Some athletes are already on the hunt for the best recovery protein, while others are still new to why protein is such a pillar of workouts in the first place. Today, we’ll build up an understanding of protein for muscle recovery from the ground up.
We’ll start off looking at what protein is, and its overall role in the body. Then, we’ll take a look at protein’s role in workouts, specifically. That includes when and how much protein should be taken after your workout.
Finally, we’re going to explore the best foods to eat for muscle recovery, including the best recovery protein supplement.
Building up your knowledge of protein in workouts helps you make the best nutrition choices possible. And better nutrition means you can fuel your body to keep pushing harder and winning bigger. So let’s get started!
What is protein?
Protein is a complex molecule that can take many different shapes and comes in many different sizes. It has to, because protein serves dozens of functions in our body, including providing the structure for our muscles, ligaments, and tendons.
Protein also helps to regulate things like energy levels, immune system function, sleep, and so much more.
Your body can make protein, but it needs a set of chemical building blocks to do it. These building blocks are called amino acids. You won’t get far talking about recovery protein without talking about amino acids, so what are they? And why are they so important?
What are amino acids?
Amino acids are molecules that can be linked together to form proteins. Your body can make 11 amino acids, often called “non-essential” amino acids. It’s a bit of a misnomer, since 6 of the 11 are “conditionally essential”, which means your body can’t make enough of them to keep up under stressful conditions like illness, injury, or pregnancy.
There are 9 more amino acids you’ll need to know when learning about recovery protein. These are called “essential” amino acids. Your body can’t make these but still needs them to form proteins. So how do you get them? Food! You have to eat a diet rich in essential amino acids to thrive, especially when you’re pushing your body to the limits.
Amino acids determine whether a dietary protein is complete or incomplete – another term you’ll want to know when it comes to protein for muscle recovery.
Complete and incomplete proteins
Complete proteins contain all 9 of the essential amino acids. This can happen naturally, or due to the food being enriched to contain all 9. Incomplete proteins do not contain all of the essential amino acids, which can be a problem.
Remember, your body cannot make any of the 9 essential amino acids. Regularly eating incomplete proteins can lead to an essential amino acid deficiency. Aside from hurting your progress in the gym, this can advance into more serious health problems.
Don’t worry, you don’t need to cut out incomplete proteins entirely. And you don’t need to eat a food rich in the missing amino acid on the same plate as your incomplete protein. Reducing your intake of incomplete proteins, and serving something rich in the missing amino acid alongside incomplete protein can certainly make things simpler, though!
But complete or incomplete, why does protein matter for muscle-building? Does protein help muscle recovery?
Why does protein help muscle recovery?
For hundreds of athletes all over the world, a protein shake is a key part of their pre-workout warm-up or post-workout recovery. Most people have a general sense of why protein is important for muscle building. Once you understand protein’s role in providing structure for muscle cells, the link is even clearer.
Recovery protein is about giving your body what it needs to rebuild. Soreness is caused by damage to muscle tissue, which your body will need to repair. Even when you aren’t working out or sore, your muscle tissue is constantly breaking down and being rebuilt. Protein is the material your body needs to repair the damage!
What happens if you don’t get protein after a workout?
Nothing. Technically speaking, your body will use anything it has in “storage” as soon as possible and will use the material from protein whenever you consume it. There are a few problems with skipping protein post-workout, though.
Remember, your body is trying to repair any damage caused by your workout – even micro-tears that you may not notice yet. Without the needed materials, that job gets much harder.
Some recent studies have suggested that you don’t necessarily “need” to consume protein within the first hour after your workout. Technically, you don’t. But doing nothing doesn’t offer you any advantage. It may even leave you at a disadvantage since your body still needs the materials in that protein!
Your body also needs energy. The best recovery protein supplement will always have the nutrients and calories your body needs to process that protein. Workout nutrition is more complex than just protein, even though protein is the star of the show, after all!
Is protein better than other supplements for recovery after a workout?
Since post-workout nutrition is so complex, there are plenty of options available for post-workout supplements and muscle repair supplements after injury. Some of these might seem just as good or better than protein, with a few making targeted claims about reducing muscle soreness or boosting energy.
Protein – especially complete proteins containing all the non-essential amino acids – is a pillar of muscle recovery.
Other supplements can help since your body needs a variety of nutrients to build and repair muscle. Overall, though, a solid recovery protein is critical, while other supplements are usually more of a bonus.
Some, like Beta-Alanine, can help increase your power output.
Others, like Citrulline Malate and B or C vitamins, can improve stamina and may help reduce soreness.
These benefits are all still being explored and verified scientifically, and there’s no evidence to suggest that proximity to your workout is especially important for these nutrients.
What about carbohydrates?
Carbohydrates are another macronutrient, like protein. You’ll need to consider carbs during your overall nutrition plan, but they don’t have quite the same function that protein does. While your body needs protein to build and repair tissue, it needs carbohydrates for energy.
This is especially true for athletes engaging in high-intensity workouts regularly. Your body can get energy from anything with calories, but carbs are especially good at providing it. And this energy can be used in the gym and in the recovery process.
Consuming carbs with a recovery protein has been shown to make your recovery more effective. The combination of the materials from protein with the energy of carbs makes your body more effective at repairing tissue and regulating blood sugar.
Another thing to note about carbohydrates and protein for muscle recovery is carbohydrates’s effect on scientific studies. Some studies on recovery protein show mixed results, especially when an analysis is done of multiple studies.
One reason for this is that carbohydrates are sometimes included in protein supplements, but not always. This makes analyzing the results of a study more difficult because you can’t tell what’s causing the positive effects.
We do know a few things about recovery protein, though, so let’s take a look.
How to use recovery protein in your workout routine
Using recovery protein in your workout is as simple as including protein in your diet. The easiest way to do this for many athletes is a supplement – like protein shakes, protein shots, or protein gels. You can also include more protein in your diet, which we’ll go into more detail on shortly.
Make sure to review any changes you make to your training and nutrition plan with your trainer or coach. You may also want to reach out to your healthcare team or a dietician, depending on any health concerns you have.
You’ll also want to adjust your recovery protein based on your workout. This can include the amount of protein you consume and when you consume it. You should also account for adding carbohydrates along with your protein during endurance training since this will support your training and make the protein more effective.
But does the type of workout influence the timing of your protein intake, as well?
When to take protein after a workout
One of the most common misconceptions about recovery protein is that you have to take it after your workout. Post-workout protein is more helpful than no protein, but a pre-workout protein boost can have similar effects. This is true regardless of whether you’re endurance training, strength training, or anything in between.
Using protein for muscle recovery is a complex topic, and following your body’s cues is one of the best ways to adjust timing. If you notice any unpleasant effects – like GI problems – from taking protein at a certain time, try changing when you take your protein.
Generally speaking, it’s best to stay within an hour or so of your workout. During this time, your blood is pumping and your body is getting to work on any of those muscles that need repair or strengthening.
Giving your body the materials it needs during this time will ensure you get the best recovery protein supplement effects possible. And even if you go for a pre-workout protein, your body will still need hydration and nutrients after your workout for muscle recovery.
Does overnight recovery protein work?
Overnight recovery protein does work, but no different from any other protein. Your body will use the amino acids in protein whenever and wherever it can get them. Sleep is prime time for repair, so your body will be hard at work on any damaged muscles.
However, there isn’t any evidence to show that taking protein just before you sleep is any more or less effective than taking it within an hour of your workout. Only one type of protein – casein – is specifically digested more effectively while we sleep. That protein isn’t necessarily more effective for muscle recovery than others; it’s just more difficult to digest.
Both rest and protein are key for muscle recovery. There’s no need to take your protein supplement before bed, but if overnight protein is the only way for you to meet your protein needs, then go for it!
How much protein to take after a workout
Determining how much recovery protein to take after your workout is tricky. Some sources will have you base your decision on your weight and assigned sex at birth. Others will say you need to use the intensity of your workout to find your protein dose. Worst of all, there’s research that backs up both positions.
Here’s what we know for sure. There’s a link between how much protein your body needs and the intensity of your workout.
For most people, your daily protein needs will fall somewhere between 1.4 and 2 grams per kilogram of your body weight each day. There’s some evidence to suggest that resistance-trained athletes could benefit from up to 3.1 grams per kilogram of body weight, but this is still being explored.
When it comes to the time right after your workout, about 0.25 grams per kilogram of your body weight is the general advice. There’s some evidence to support a higher dose, and some to support a lower dose.
Work with your coach, dietitian, and your body’s cues to find a dose that works with your training program.
Does recovery protein work to reduce soreness?
Most of the time, people are only getting to half the question when they ask, “Does protein help muscle recovery?” What they mean to ask is, “Does protein help reduce muscle soreness?”
We get it. Day-after aches are the worst part of a workout, and recovery protein seems like a great way to help reduce them. So does protein actually work to ease pain?
Yes and no. So far, studies have found that participants don’t feel less sore after a workout when they supplement with protein. There are very few studies on protein and muscle soreness, though. And the studies that exist are so different that comparing them is difficult, leading to inconclusive results.
Besides these points, you aren’t taking recovery protein for its instant, painkilling effects. You’re doing it to support stronger, more effective muscle building and repair. That, by itself, will reduce the amount of soreness you feel over time, even if you still have some pain the day after a workout.
Does muscle soreness mean you aren’t getting enough protein?
Sore muscles after a tough workout aren’t a sign that you aren’t getting enough protein. Intense soreness after a workout can mean that you’ve pushed yourself too hard, causing unnecessary muscle stress and damage.
Soreness isn’t just part of working out. Usually, it’s a sign that you need to slow down a bit. You may also need to adjust the way you’re doing your reps to make sure you aren’t causing damage. A high-quality recovery protein can help your body repair damage from pushing too hard or pushing in the wrong direction.
You might be dealing with something beyond “normal” muscle soreness, though. Muscles that are sore for seemingly no reason, or are sore for days or weeks after a workout can be a sign of a protein deficiency.
If you suspect you’re dealing with a protein deficiency or severe injury, reach out to a sports medicine professional as soon as possible. They’ll be able to assess the situation and help you find the best path forward.
Can protein help reduce injuries during workouts?
Beyond the microscopic tears that cause soreness, protein can absolutely help reduce other injuries during workouts. Since protein is all about strength and structural support, regularly keeping up your protein intake helps increase the structural integrity of your muscles, ligaments, and bones.
When injuries do occur, recovery protein helps your body repair itself more quickly. Because of its amino acid profile, hydrolyzed collagen protein is especially good at preventing injuries and supporting healing. Collagen is an animal protein, and the most abundant protein in the human body.
Since it’s so abundant, we’ve been constantly studying and exploring its potential for pushing the human body to its limits. So is collagen the best protein for muscle recovery?
What is the best protein for muscle recovery?
At the end of the day, the best protein for muscle recovery is the one with the best amino acid profile. This means that you’ll need a complete protein or an incomplete protein that’s fortified to be complete. Most complete proteins are also not rich in all of the amino acids, so you’ll want to make sure you’re eating a variety of protein sources to get all the amino acids you need.
Animal proteins like meat, fish, eggs, and milk tend to have the best overall amino acid profiles. Each one has different amino acids that they’re rich in, as well as ones they’re missing or weak in. This is why eating a variety of whole foods is so important.
Protein supplements help you get that protein within the hour timeframe of your workout, but they can’t be the only way you get your protein needs met! Beyond protein, there are a few foods for muscle recovery you can put on your plate all day long.
Foods to eat to help with muscle recovery
Juice from fruits like tart cherries, pomegranates, and watermelon can all help reduce muscle soreness and inflammation after a workout. These aren’t instant fixes, with most of them being most effective if you supplement for several days before and after your workout.
Veggies can help, too! Beets and beet juice are rich in dietary nitrates, which can help reduce soreness and speed muscle recovery. Starchy vegetables, like potatoes, butternut squash, sweet potatoes, and peas can be nutrient-dense sources of simple and complex carbohydrates.
Remember, recovery protein is only half the picture! Your body needs carbs for energy to break down that protein and put it to use.
Vegan options for muscle recovery
When it comes to recovery protein, most suggestions aren’t too vegan-friendly. Most vegan options aren’t complete proteins and the ones that are have a smaller amount of protein per serving compared to animal proteins.
Vegan athletes seem to consume less protein compared to non-vegan athletes, and their protein is lower in certain amino acids. Specifically, lysine, methionine, isoleucine, threonine, and tryptophan are more difficult to find in plant-based diets.
That’s not to say there are no options for vegan recovery protein, but you’ll need to either make some compromises or be more mindful. Make sure you’re meeting your protein requirements with complete proteins, like tofu, lentils, chia, quinoa, and flaxseed.
Maybe you can’t meet your daily recommended requirements with complete protein sources. In that case, make sure you supplement your incomplete proteins with foods rich in the missing amino acids. You may also want to use a protein supplement to meet your needs, but make sure you don’t rely exclusively on supplements for your protein needs.
How to find the best recovery protein supplement
When you’re looking for protein supplements to take after a workout, there are a lot of factors to consider. Collagen protein vs whey protein, pre-made shakes vs powders, the list goes on and on. No matter what you decide on, there are a few general rules to make sure you’re finding the best recovery protein supplement available.
First, check labels. You’ll want to steer clear of anything high in sugar or sodium. Keep a lookout for common filler ingredients, too, like cornstarch, psyllium, vegetable oils, or fats. These are often added to make things cheaper for the manufacturer or to make the protein more palatable but don’t add any real benefit.
You’ll also want to go for medical-grade supplements when possible. These are held to higher standards by the FDA compared to other supplements. Medical-grade supplements are also used in actual medical practices to care for people dealing with illnesses, injuries, or malnutrition because the protein quality is just that much higher compared to other supplements on the market.
Are recovery protein supplements different from other protein supplements?
You can, technically, use any protein as a recovery protein. The best recovery protein supplements will often be enriched to support your recovery as much as possible, though! This means they might have ingredients like citrulline malate, carbohydrates, or a more balanced amino acid profile.
Why citrulline malate? Citrulline malate benefits for athletes include better performance during your workout, and reduced soreness after your workout. It has also been linked to quicker recovery, making it the perfect pairing for your recovery protein!
The protein itself doesn’t change, whether you get a supplement that’s specifically a recovery protein or not. Your body will pull it apart and use the amino acids either way. But recovery proteins, in particular, will be developed to set you up for a quick recovery in a way that other protein supplements may not be.
Vegan proteins
There are a few options for vegan recovery protein supplements. Are they the best recovery protein supplements? Not for everyone, especially since there’s limited research on vegan recovery protein.
Most vegan protein options will be a blend with soy or pea protein, though you can find others like hemp, sunflower, pumpkin seed, or mushroom. Since so many vegan proteins are a blend, you’ll need to be extra diligent with reading labels and finding a trusted manufacturer.
Blended proteins can be particularly susceptible to filler ingredients or imbalanced amino acid profiles since supplements aren’t closely regulated by the FDA. As long as you find an option with high-quality ingredients and a balanced amino acid profile, vegan protein can provide you with what your body needs to recover after a workout.
Whey as a recovery protein
Whey is one of the most popular protein shake options and has been for decades. It’s readily available, rich in amino acids, and the flavor is easily incorporated into a shake or smoothie. All that being said, more and more people are moving away from whey, and it’s easy to see why.
Since whey is a dairy product, it tends to be unfriendly to those with lactose or other dairy sensitivities. Casein, the protein in whey, is also very difficult to digest. This is one reason that overnight recovery protein is more effective with casein since your body has to work so hard to digest it.
Whey protein can also increase inflammation in the skin, kidneys, and liver, especially if you already have a health condition affecting these organs. It may contribute to better gut health, but more research is needed to establish this link.
So is whey the best recovery protein supplement? It’s better than nothing, for sure. If you’re planning to try out whey, make sure you’re choosing a high-quality supplement. Use it for a smaller time period and then decide whether it’s best for your needs.
Collagen as a muscle recovery protein
Finally, we come to collagen. Liquid collagen benefits for your workout are also still being explored, but current research is incredibly exciting. Remember, collagen is already the most abundant protein in your body and collagen supplements have been linked to quicker recovery time and reduced risk of injury.
Specifically, we see these results with hydrolyzed collagen, also called collagen peptides. Like whey, collagen is a large molecule in its natural state. This makes digesting it difficult, so most supplements “pre-digest” the collagen, breaking it down into smaller amino acid chains that your body can digest more easily.
Since hydrolyzed collagen can be absorbed and put to work so quickly, it’s a perfect candidate for muscle repair and strengthening. Collagen is, technically, not a complete protein. Checking labels comes into play here again!
The best recovery protein supplements, though, will always be fortified to include the missing essential amino acid – tryptophan – and to balance the amino acids collagen is low in. These fortified hydrolyzed collagen proteins are, hands down, the best post-workout proteins.
Using recovery protein to boost your workout
Athletic nutrition is a fascinating field of study. You’re pushing the limits of your body every day, and science is racing to keep up with you. Recovery protein is one place that research is exploring more and more to support athletes. What happens during your workout is only one piece of the puzzle.
The materials your body needs to repair are a huge part of your success as an athlete. Protein for muscle recovery, along with carbohydrates, hydration, and other nutrients, ensures your body can build muscle back stronger than it was before your workout and prevent injury in the future.
Getting that protein within an hour of your workout is the general rule of thumb, and a high-quality hydrolyzed collagen protein supplement can help. Frog Fuel has supported Navy SEALs, Olympians, and record-breakers with collagen’s recovery protein power. How will you use it to push your limits?