PROTEIN 101
Protein and exercise
Exercise is a Trigger
Exercise (especially resistance training) damages muscle, which triggers muscle remodeling — the muscle recovery process where your body synthesizes protein to build new muscle tissue. When you exercise consistently over time, this process repeats to maintain and strengthen existing muscle tissue.(1)
Protein Rebuilds Muscle
High quality, complete dietary proteins provide all 9 amino acids, or building blocks, that the body can’t make on its own but needs to maintain, strengthen and build muscle.
Protein After Exercise
When it comes to getting strong, eating right and exercising go hand in hand. In fact, eating a protein-rich snack after a workout is one of the best things you can do to support your muscles. That’s because in the hours following exercise, your body is primed to repair and replace damaged muscle tissue as needed.(2)
What kind of protein snacks to eat after exercise
Protein is a big deal for muscles, but your body also needs carbs to recover and replenish energy reserves. A post-workout snack that includes both carbohydrates and protein is ideal to help replenish energy and support muscle. Think: a delicious cup of Oikos Pro and berries.
When to eat protein after exercise
It’s recommended to refuel and rehydrate after completing an intense workout.(3) But the muscle-building benefits of protein persist far longer than that. In fact, some studies indicate that the body remains primed to build muscle for up to 24 hours after a hard workout.(4)
Easy ways to get protein after a workout
Every Oikos product is a convenient snack and an excellent source of complete protein to support muscle repair after a workout.
Protein Before Exercise
Should you also eat protein before you hit the gym? It depends on the type of workout and how early you eat before exercising. Having adequate fuel in your body to power a workout is key. Experts recommend consuming a balanced meal 2-4 hours before a workout to give your body adequate time to digest. During a workout, blood flow is prioritized to the muscles, so what and how closely you should eat prior to a workout depends on the type, duration and intensity of the exercise. Consuming protein prior to a resistance training workout may help to support increases in strength.(5)
(1) Booth FW. and Thomason DB. Molecular and cellular adaptation of muscle in response to exercise: perspectives of various models. Physiol Rev. 1991; 71: 541–585.
(2) Tipton KD, Borsheim E, Wolf SE, Sanford AP, Wolfe RR. Acute response of net muscle protein balance reflects 24-h balance after exercise and amino acid ingestion. Am J Physiol Endocrinol Metab. 2003;284:E76–89.
(3) https://www.eatright.org/fitness/exercise/exercise-nutrition/timing-your-pre-and-post-workout-nutrition
(4) Kerksick CM, Wilborn CD, Roberts MD, et al. ISSN exercise & sports nutrition review update: research & recommendations. J Int Soc Sports Nutr. 2018;15(1):38.
(5) Kerksick CM. et al. J Int Soc Sports Nutr. 2017; 14: 33
