Edge Performance: Protein & Recovery Part 1

As an athlete, you have probably heard about the importance of protein, but do you know how it helps you recover? This weeks article will be covering, protein, and how it affects your recovery and performance. Read on to find out what research tells us, and to learn about the impact protein has on your fitness and performance goals.

Protein influences recovery well before you begin or finish a workout. In fact it starts as soon as you get out of bed. Our bodies store and utilize protein in the form of amino acids. This pool of amino acids is stored in our blood, liver, and other areas of the body to be used as needed. When we sleep our body uses these stored amino acids, meaning that when we wake up we start the day at a negative protein balance. But what does that mean?

To understand why having a negative protein balance is well, a negative thing, you first need to know what protein is used for. The main area of use is in protein synthesis, otherwise known as muscle growth/repair. While protein, can be and is used as an energy source, its main job is to repair damage done to the body, in this case the muscles, so that the body can in turn resist having more damage done to it. This means that as you exercise you are damaging your muscles, causing micro-tears in the tissue, which need to be repaired so that you can become stronger, and recover for your next workout.

Having a negative protein balance means that your body does not have the necessary pool of amino acids needed to counteract the damage done to your muscle. This means that muscle growth/repair will not occur, and instead your body will have to breakdown healthy muscle tissue, to repair the unhealthy (damaged) muscle tissue. This lengthens the recover process, and basically means you do not get the gains, in strength, size, or performance that you work so hard for.

The only way to combat this muscle breakdown, and to recover faster, is to keep your body at a positive protein balance, meaning that you have a pool of amino acids readily available to be used in repairing damaged tissue. To do this, make sure you are getting the recommended amount of protein, for your weight, age, and sport. Also, be sure to eat protein throughout the day, with every meal and snack. It is important to get protein both before and after workouts. Research shows that the average Americans diet consists of only 16% protein, and it also shows that individuals whose diet consisted of 30% protein, have more lean muscle mass, and decreased body fat percentage compared to those with a high carbohydrate diet. This was in both athletes, and general population.

However, individuals’ requirements may greatly differ, and a professional should be consulted before making any modifications to your diet. This article is meant to draw your attention to the protein in your diet, as an athlete are you getting enough? Are you getting it at the right time? All these questions can be answered by a strength and conditioning coach at Edge Performance, reach out to us at edgevaldosta@gmail.com, www.facebook.com/edgevaldosta, or come by our facility to talk in depth on the subject. Look out for our next article “Protein and Recovery: Part 2”, which will offer a closer look on individual requirements and recommendations, as well as tips to get the protein your body needs, when it needs it. As always, we encourage you to keep an eye out for Edge Performance, and see if there is any way we can help you find your edge, both in life and on the field of competition.

– Daniel Bayman, MS, CSCS