When it comes to exercise, whether you’re lifting weights, running, or doing yoga, protein plays a vital role in helping your body recover, rebuild, and grow stronger. It's not just about muscle mass—protein impacts overall performance and recovery. As a mobile personal trainer I always have a protein bar or shake to hand when i'm on the move to enable me to hit my protein targets. Let’s break down why protein is essential when you’re exercising and how you can incorporate it into your routine.
Why Protein Matters for Exercise
Muscle Repair and Growth: After intense exercise, your muscles undergo stress and micro tears within the tissue. Protein helps repair this damage, allowing the muscle fibers to rebuild and grow stronger. Without enough protein, recovery slows down, and muscle growth is limited.
Prevents Muscle Breakdown: During exercise, your body can break down muscle tissue for energy. Sufficient protein intake helps to minimise muscle loss, especially when you're on a calorie deficit or doing endurance training.
Boosts Performance: Protein supports the repair of enzymes and hormones that regulate muscle contraction and energy production, allowing you to perform at a higher level and recover faster.
How Much Protein Do You Need?
The general recommendation for athletes or those engaging in regular exercise is about 1.2–2.0 grams of protein per kilogram of body weight. If you’re trying to build muscle, aim for the higher end of the range. For example, if you weigh 70 kg (154 lbs), that’s about 84–140 grams of protein per day.
Best Sources of Protein
Animal-Based: Chicken, turkey, fish, eggs, dairy (like yogurt and cheese)
Plant-Based: Lentils, chickpeas, tofu, quinoa, edamame, hemp seeds, and nuts
Timing Your Protein
While total daily intake is key, timing can also play a role in optimising recovery. A common approach is to consume protein both before and after workouts to provide your body with a steady supply of amino acids for muscle repair.
Conclusion
Protein isn’t just a bodybuilder’s best friend—it’s essential for anyone who exercises. By fuelling your body with the right amount of protein, you help it recover, build muscle, and perform at its best. So next time you hit the gym or go for a run, remember that what you eat plays as much of a role as how you train!
If you need any support from a personal trainer about your protein goals or just your fitness training in general, please feel free to contact us.
Comments