The Role of Protein in Exercise: Benefits and Effects on the Body As Per Dietician
Protein is an essential nutrient that plays a vital role in building, repairing, and maintaining muscle tissues in the body. When it comes to exercise, protein becomes even more critical as it provides the necessary fuel to help muscles recover and grow. In this article, we will discuss the effects of protein during exercise and how it can benefit the body.
What Happens to the Body During Exercise?
When we exercise, our muscles undergo a process of breaking down and repairing. This process is called muscle protein synthesis (MPS). MPS is the creation of new muscle protein and is critical for muscle growth and repair. During exercise, MPS is increased, which means that our muscles require more protein to rebuild and recover.
How Does Protein Help During Exercise Explained According To Dietitians And Nutritionists?
Protein is made up of amino acids, which are the building blocks of muscle tissue. When we consume protein, it is broken down into amino acids and sent to our muscles to aid in the repair and rebuilding process. This is why protein is crucial for athletes and people who exercise regularly. Without enough protein, our muscles may not recover as quickly or effectively, leading to muscle damage and fatigue.
Benefits of Protein During Exercise
Increases Muscle Mass
One of the main benefits of protein during exercise is its ability to increase muscle mass. When we exercise, we create micro-tears in our muscle fibers, which need to be repaired to grow. Protein provides the necessary amino acids to repair these tears, leading to muscle growth and increased strength. If you need guidance then get in touch with Binny Choudhry– professional dietician.
Improves Recovery Time
Protein also plays a significant role in recovery time. When we exercise, our muscles are damaged and need time to repair. Consuming protein after exercise helps speed up this process, allowing us to recover more quickly and get back to our workouts sooner. To know in depth detail, you can reach out to my plate manager.
Protein can also help increase endurance during exercise. When we consume protein, it helps keep our blood sugar levels stable, which can prevent fatigue and keep us going for longer periods.
Reduces Muscle Soreness
Finally, protein can also reduce muscle soreness after exercise. When we exercise, our muscles produce lactic acid, which can cause muscle soreness and fatigue. Protein helps reduce this soreness by providing the necessary amino acids for muscle repair and growth.
How Much Protein Should You Consume During Exercise?
The amount of protein you should consume during exercise depends on your body weight and the intensity of your workout. A general guideline is to consume 0.14-0.23 grams of protein per pound of body weight within 30 minutes of finishing your workout. For example, if you weigh 150 pounds, you should consume between 21-34 grams of protein after exercise.
The best sources of protein for exercise are lean meats, eggs, dairy products, and plant-based proteins such as beans and lentils. It’s also important to choose protein sources that are easily digestible, such as whey protein, which is quickly absorbed by the body.
Protein plays a crucial role in exercise, providing the necessary fuel for muscle growth, repair, and recovery. Consuming protein after exercise can increase muscle mass, improve recovery time, increase endurance, and reduce muscle soreness. It’s important to consume the right amount of protein, based on your body weight and the intensity of your workout, to maximize its benefits. By incorporating protein into your exercise routine, you can help your body reach its full potential and achieve your fitness goals.