Help After Exercise: Amino Acids & Protein for Repair

Help After Exercise: Amino Acids & Protein for Repair

What you eat is important. However, when you eat it can be just as critical. Let’s talk about Post-Workout Nutrition. Post-workout nutrition is an intriguing topic and rightfully so. The basic idea is threefold: The body deals with nutrients differently at different times, depending on activity. What you consume before, during, and especially after your workout is important. By consuming particular nutrients after your workouts (aka post-workout nutrition), you improve your body composition, performance, and overall recovery.


Generally, post-workout nutrition has three specific purposes: replenish glycogen, decrease protein breakdown, and increase protein synthesis. In other words, athletes/exercisers want to: replenish their energy stores, increase muscle size and/or muscle quality, plus repair any damage caused by the workout. In doing so, they want to increase performance, improve their appearance, and enable their bodies to remain injury-free.


Amino acids are the basic component of protein, which is contained in all the cells of the body. Whether you’re training for the marathon or a Russian kettlebell competition, eating enough quality protein in every meal is essential to building muscle tone, repairing damaged muscle tissues and supporting a healthy immune system. Getting adequate amino acids is essential as amino acids determine your rate of muscle recovery, allowing you to grow stronger and more durable with each training sessions. Your body needs all 20 amino acids to make the complete proteins necessary for optimum muscle recovery. Eleven of these can be produced in your body, and nine must be consumed from foods. These are called essential amino acids.


As we mentioned, when you eat is just as important as what to eat when it comes to supplying the muscles with enough amino acids to grow. After a workout, your body enters the anabolic phase in which you should consume proteins and carbohydrates and other nutrients within 45 minutes. Taking in sufficient dietary amino acids, including essential amino acids, and protein ensures your satellite cells and new muscle fibers have what they need for repair and rebuilding.



Please visit our website for more information on this and other great health topics. Remember this article is for information only. Do not make any changes in your diet or lifestyle without first consulting with your preventive health care provider. We always pray for your prosperity and health, 3 John 2, blessings, Donna.

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