Is it good to drink protein when sore?

Asked by: Emily Ross

Downing a protein drink after a workout is often seen as the best way to reduce muscle soreness and speed up recovery.

Does protein powder help with soreness?

Previous research has shown that protein can ease soreness, speed up recovery, and help repair the muscles that are torn during weightlifting. Plus, one review of nearly 50 studies found that protein supplementation greatly enhanced muscle strength and size during resistance training.

Does drinking a protein shake help sore muscles?

A recent, small scale study concludes that protein shakes, compared with high carbohydrate drinks, do not reduce muscle pain or speed up muscle recovery after a workout.

Is protein good for recovery?

Conclusions: Overwhelmingly, studies have consistently demonstrated the acute benefits of protein supplementation on post-exercise muscle anabolism, which, in theory, may facilitate the recovery of muscle function and performance.

Does protein help injury recovery?

Proteins are a type of nutrient that your body uses to build soft tissue, but they also help control inflammation response. Because injured parts are usually immobilized, having a protein-rich diet can help reduce muscle loss and give you the nutrients you need to repair the damage.

How do you fix soreness?

To help relieve muscle soreness, try:

1. Gentle stretching.
2. Muscle massage.
3. Rest.
4. Ice to help reduce inflammation.
5. Heat to help increase blood flow to your muscles. …
6. Over-the-counter (OTC) pain medicine, such as a nonsteroidal anti-inflammatory drug (NSAID) like ibuprofen (brand name: Advil).

What protein is best for recovery?

1. Whey Protein

• Whey digests quickly and is rich in branched-chain amino acids (BCAAs). …
• Studies reveal that whey protein can help build and maintain muscle mass, assist athletes with recovery from heavy exercise and increase muscle strength in response to strength training ( 4 , 5 , 6 , 7 , 8 , 9 ).

How can I speed up muscle recovery?

How to Speed Up Your Recovery After a Tough Workout

1. Drink a lot of water. Hydrating after a workout is key to recovery. …
2. Get enough sleep. Getting proper rest is easily one of the most effective ways to recover from any form or degree of physical exertion. …
3. Eat nutritious food. …
4. Massage.

What to drink to relieve sore muscles?

The 10 Best Muscle Recovery Foods and Drinks

1. Tart cherry juice. Drinking tart cherry juice may benefit both trained athletes and novice gym-goers alike. …
2. Watermelon and watermelon juice. Watermelon is sweet, hydrating, and loaded with nutrients. …
3. Fatty fish. …
4. Beet juice. …
5. Whey protein shakes. …
6. Dairy. …
7. Starchy vegetables. …
8. Coffee.

Should I eat more protein when injured?

Don’t Skimp on Protein
Of the three macronutrients—carbs, fat, and protein—research best supports the role of protein during injury recovery. Whenever a body experiences a health disturbance, such as sickness or inflammation, extra protein is required to maximize muscle protein synthesis.

Should you eat more when your muscles are sore?

It’s important to eat soon after to recover, restore energy and build metabolism-boosting muscle — and to make the most of the endorphins your body just released during your workout,” he says.

Does muscle soreness mean not enough protein?

Soreness seems to be an indicator of the muscle breakdown that occurs during and after exercise, so feeling that pain all the time could mean you’re not getting the protein your muscles need to rebuild.

Should you workout if you are sore?

Exercising When Your Body Is Sore
If you continue your usual exercise regimen even when you’re sore, you’re not giving your muscles enough time to heal. In fact, pushing yourself during a bout of soreness can eventually lead to an overuse injury. Overall, you’re at risk of causing harm to your body by not resting.