Nutrition plays an important role in optimising performance before, during, and after exercise. What you eat (or don’t eat) can affect your body’s ability to train, adapt, and recover from activity. And when it comes to fuelling recovery after a tough workout, protein is key! Protein is made up of amino acids, which act like building blocks for the body. When you eat protein after exercise, it gives your muscles the amino acids necessary to repair and rebuild. And why is this important? Well, repetitive muscle contractions from jumping, running, and other forms of exercise can break down muscle cells and cause damage to the muscles in your arms, legs, and the rest of your body.Taking in enough protein after exercise helps reverse damage, build muscle, and get you ready for the next tough workout.Ideally, protein should be eaten within 30 minutes of finishing a workout. Combined with simple carbohydrates, your post-exercise snack can help both replenish energy stores and rebuild muscle.Although higher protein intake can have health benefits for many people, it is not necessary for everyone. Protein accounts for almost 15% of most people's calories, which is more than enough to avoid starvation. However, in some situations, eating even more than that, up to 25-30% of calories, may be beneficial. If you need to lose weight, improve your metabolic health, or gain muscle mass and strength, make sure you're getting enough protein.
