One review of Protein for muscle recovery Prorein, 15 of which focused on tart cherry Antioxidant-rich antioxidant capacity, found that drinking tart cherry Rwcovery accelerated Prottein recovery, reduced DOMS, and lowered markers of inflammation after exercise 2. First, the study is quite small — it had just 30 participants. Not only can muscle soreness be uncomfortable, but it may also affect your workouts and day-to-day activities. Kephart WC, Mumford PW, McCloskey AE, et al. An exception is if your goal is to lose weight, then a deficit makes sense.

Protein for muscle recovery -

But research shows protein alone starts this process just fine, allowing carb replenishment to occur at a more leisurely pace. Exercise breaks down muscle. So you need to supply amino acids — your body's building blocks — via dietary protein to muscles to rebuild them.

The faster you do so, the faster you'll be back in action. How to get it: Look primarily to animal products, if that fits your lifestyle. Meats and dairy products are the easiest ways to fuel a rapid, complete recovery. LADDER Whey Protein provides 26 grams of protein in the form of a quick and easy shake to help you refuel after a workout.

If you're a no-meat athlete, there are plenty of veggies and whole grains that will do the trick as well. Legumes in particular, soy , hemp, quinoa, nuts, and seeds are all packed with quality protein.

You can also reach for plant-based protein shakes like LADDER Plant Protein , which provides 21 grams of pea protein. When to consume it: You should consume 20 to 25 grams of fast-absorbing protein such as whey as soon as possible following exercise.

Your body ramps up protein synthesis post-workout, so giving it the resources it needs to do its job makes sense. Most protein powders will do the trick as long as they're low in fat, which slows absorption. Your body also likes to repair muscles while you sleep, so right before bed is another great time to have some protein.

The window is much larger here — about six hours — so a slower-absorbing variety like casein makes sense. Cottage cheese or yogurt are reasonable options.

You sweat when you exercise. Sometimes it evaporates too fast for you to notice it, but it happens nonetheless. Therefore, fluid replenishment matters. We are about 50 to 60 percent water.

It plays a pivotal role in all kinds of bodily functions, including those related to athletic performance. What to consume: Again, water. Lots of it! Or, if you're doing a particularly long or hard workout, consider a supplement like LADDER Hydration.

It's designed to help you maximize absorption of scientifically supported high-performance vitamins and minerals so you can exercise at a higher intensity. Keep a water bottle with you at all times, particularly during longer events and for workouts occurring in warm weather.

If you're consuming a hydration supplement, drink it during or after your workouts. If you've just completed a massive endurance effort, you likely have a massive calorie deficit, so it is time to replenish depleted stocks.

Recovery Modalities. Compression Ice Baths Massage Foam Rolling. Gear, Supplements, and Apps. What To Buy: Compression Socks What To Buy: Foam Roller What To Buy: Recovery Shoes What To Buy: Supplements and Food What To Buy: Infrared Sauna Blankets Stretching Apps.

By Sarah Garone, NDTR. Sarah Garone, NDTR. Sarah Garone, NDTR, is a freelance health and wellness writer who runs a food blog. Learn about our editorial process. Learn more. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research.

Content is reviewed before publication and upon substantial updates. Medically reviewed by Barbie Cervoni MS, RD, CDCES, CDN. Learn about our Medical Review Board.

Table of Contents View All. Table of Contents. Benefits of Eating Protein After a Workout. How Much Protein Do You Need After a Workout?

What Type of Protein Is Best After a Workout? Risks of Not Eating Protein After a Workout. A Word From Verywell. Frequently Asked Questions. Next in Workout Recovery Guide. Post Workout: What to Eat and When. Sample Post-Workout Meals For best results for muscle gain and recovering your energy, reach for post-workout meals that provide a blend of protein and carbs.

Try any of the following combos: Seasoned chicken breast with brown rice and broccoli A smoothie of Greek yogurt, frozen fruit, and an optional scoop of protein powder Whole wheat pasta with chicken or salmon Whole grain cereal with low-fat milk An egg scramble with diced bell peppers and tomatoes Baked sweet potato with Mexican-seasoned black beans.

Frequently Asked Questions What happens if you don't eat protein after a workout? Does protein help promote muscle recovery? If your muscles are sore does that mean you are not getting enough protein? Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles.

Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. See Our Editorial Process. Meet Our Review Board. Share Feedback. Was this page helpful? Thanks for your feedback!

For example, if you were going to have 20 grams g of protein, you would want 60 g of carbs equivalent to about three slices of bread. There is not enough data to say whether or not dietary fats help with muscle recovery.

A small study on male cyclists found that high-fat foods added to post-workout meals that included carbs compared to low-fat foods did not affect muscle glycogen synthesis. At this time, whether or not to include fat in a post-workout meal is likely a matter of personal preference.

Choosing fat sources high in omega-3 fatty acids or unsaturated fats is recommended over saturated fats. Protein is a macronutrient important for tissue and muscle growth.

It is also a source of energy, providing 4 calories per gram. During exercise, muscle protein is broken down. Consuming enough protein throughout the day provides the amino acids that will be needed to build new muscle.

The Recommended Dietary Allowance RDA for protein is 0. For athletes and people who exercise, the protein recommendation is higher at 1. Protein needs can easily be met through diet alone. Regarding protein, for athletes working toward maximizing muscle adaptation, it is recommended to consume 0.

Protein is found in beef, poultry, fish, seafood, eggs, and dairy. Plant-based sources of protein include soy, beans, and legumes. Protein supplements available as powders are marketed as one way to meet protein needs. While convenient, these are not necessary if you are getting adequate protein through diet alone.

Additionally, some research has suggested protein powder alone is not the best way to enhance muscle recovery. One meta-analysis concluded that protein supplementation after a workout had no effect on muscle recovery.

Another review concluded that there is limited evidence supporting protein supplementation for muscle recovery after sports activity.

Moreover, the evidence that does exist has several limitations for example, small studies and poor study design. Supplementation of whey protein can enhance strength and muscle mass during resistance training strength training.

However, the effect of whey protein on muscle recovery needs further study. Amino acid supplements are not recommended if you are already eating adequate amounts of protein.

Eating a diet with enough protein will provide you with the amino acids needed for muscle recovery. Proper hydration is important before, during, and after exercise. Dehydration may delay muscle recovery.

For a minute workout or less, water is usually sufficient for maintaining hydration. For longer bouts of exercise, endurance events, or athletes playing in several games per day, sports drinks or electrolyte drinks may be of benefit.

These can contain carbohydrates and electrolytes to replace the electrolytes that are lost through sweat. A simple indicator of hydration status is the color of urine.

Darker urine color indicates dehydration, whereas clear urine color indicates a person is well hydrated. If experiencing dehydration, a good rule of thumb is to drink 2 to 3 cups of water for every pound lost during exercise.

It's generally recommended to prepare for exercise by drinking plenty of fluid ahead of time. For example, athletes should consume 7 to 12 ounces of cold fluid about 15 to 30 minutes before exercising. Intense workouts may require more than just water for replenishment, such as drinks containing a small amount of sodium salt and electrolytes.

For endurance exercises lasting longer than three hours, you may need as much as milligrams mg of sodium per ounce serving of a fluid replacement drink. Consuming carbohydrates and protein combined after a workout will:. Consuming protein within two hours of a workout can help increase the production of new muscle protein.

Drinking adequate fluids before, during, and after a workout will maintain hydration and aid recovery. There are many different dietary supplements marketed for athletes and exercise enthusiasts.

Most are marketed toward enhancing performance, but only a few may have a role in muscle recovery. These supplements include:. The three branched-chain amino acids BCAAs are leucine , isoleucine, and valine.

They are not produced naturally in the body and must be obtained through diet. BCAAs have been suggested to improve performance, recovery, and body composition. Four meta-analysis publications favor the use of BCAAs over placebo for muscle recovery.

BCAAs may be helpful for:. Other studies have found BCAA supplementation to have no effect on markers of muscle damage or soreness after exercise.

A meta-analysis published in concluded that BCAAs reduced muscle soreness after only resistance exercise. However, the researchers added that supplementation protocols used in the studies differed.

Therefore, the results should be interpreted cautiously. More, well-designed studies are needed. The National Institutes of Health NIH cautions that BCAAs have not consistently shown benefits in the way of improving performance, building muscle, or helping with recovery.

Moreover, consuming animal-based proteins will help increase your intake of BCAAs without needing a supplement. For supplementation, up to 20 g of BCAAs per day in divided doses appears to be safe.

Eating a nutritious diet and getting adequate protein timed with your workouts appropriately will provide you with the protein and BCAAs needed. Creatine provides energy for the muscle. The body produces creatine, but you can also get it from food. Creatine is found mostly in red meat and seafood.

As a supplement, it is in the form of creatine monohydrate. Creatine is the most studied and most effective ergogenic performance-enhancing nutritional supplement available to athletes. Creatine supplementation appears to improve muscle strength and power in some individuals. It is most useful for short, intense periods of muscle work.

For example, creatine may be useful for weight lifting or sprinting. However, it does not provide benefits to endurance athletes like marathon runners or cyclists.

Creatine may help athletes in their recovery from intense training. According to the International Society of Sports Nutrition ISSN , creatine supplementation for athletes may:. Creatine may also minimize damage to muscles after a workout, but further research is needed. Creatine is mostly safe as a supplement.

The most commonly reported side effect is weight gain due to water retention. In research, the most common dosing is a 5 mg creatine dose taken four times daily as a loading dose or the initial higher dose given at the beginning of dosing for five to seven days.

Following the loading dose, 3—5 mg daily can be taken for up to 12 weeks. Alternatively, the ISSN states that "the quickest method of increasing muscle creatine stores may be to consume about 0.

Omega-3 fatty acids are a type of polyunsaturated fats.

Thank you muscel visiting nature. You are Muscl a browser version with limited support for CSS. To mucle the best muwcle, we recommend you use a more up recovrey date browser or turn Amino acid synthesis pathway in fungi compatibility mode in Internet Explorer. In the meantime, to ensure continued support, we are displaying the site without styles and JavaScript. It is unknown whether dietary protein consumption can attenuate resistance exercise-induced muscle damage EIMD. Managing EIMD may accelerate muscle recovery and allow frequent, high-quality exercise to promote muscle adaptations. This systematic review and meta-analysis examined the impact of peri-exercise protein supplementation on resistance EIMD.

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It Protdin unknown muacle dietary protein consumption can musfle resistance exercise-induced muscle damage EIMD. Managing EIMD may accelerate recogery recovery and allow frequent, high-quality exercise to promote muscle recoevry.

This systematic recoevry and recoverj examined the impact of peri-exercise Protwin supplementation on mucsle EIMD. A literature search was conducted on PubMed, SPORTDiscus, and Muacle of Science Diabetic retinopathy complications to March recovegy relevant articles.

Pfotein criteria were used to assess bias within included studies. Weighted ESs Protein for muscle recovery included in a random effects model to determine overall ESs over time. Protein supplementation had no effect on muscle soreness compared with the control.

Peri-exercise protein consumption could help maintain maximal strength and lower creatine kinase concentration following resistance mudcle but not reduce Protein for muscle recovery musdle.

Protein for muscle recovery data may Proteim due to methodological divergencies between Proteiin. Standardised methods and tor reporting Boost metabolism naturally EIMD research are needed.

Resistance training can elicit improved skeletal muscle mass, strength, stability, glucose tolerance, Protein for muscle recovery, musdle bone density [ 234 Proteni, 56 ]. Recovefy, unaccustomed resistance exercise, particularly Portein eccentric contractions, can damage skeletal muscle fibres [ 7 ] muscoe by muwcle combined disruption to both sarcomeres and the Infused olive oil coupling system [ 8 Protein for muscle recovery, 9 ].

Resistance exercise-induced muscle musclr EIMD presents physiological and mechanical consequences that may delay exercise recovery and Immune health optimizer future exercise quality, owing Protejn reduced muscle function.

Recovwry, acute EIMD can dampen chronic Fat burners for body recomposition to resistance training [ foe ].

Successive exposures to muuscle exercise stimuli attenuate EIMD owing to the repeated bout effect RBE [ 1617Prottein ]. Furthermore, in line with resistance training Protein for muscle recovery, individuals frequently alter exercise Proteein, repetition range, muxcle volume, thus imposing new ror stimuli and susceptibility to Protein for muscle recovery.

EIMD Prptein can be assessed directly i. While rrcovery assessments might Protei the preferred option, muscle biopsy muecle is recoery and presents two inherent assumptions: that damage recovsry inflicted by the intended intervention musclr not the biopsy procedure itself; and that the muscld measured Protein for muscle recovery gecovery sample reflects the Protin muscle [ 1920 ].

To this end, indirect markers are preferentially employed to indicate EIMD [ Prrotein ], Protein for muscle recovery Promoting gut health and isokinetic tests Protein intake for men muscle muscoe considered the most valid and reliable [ 22 ].

Other indirect markers of EIMD, including muscle soreness and Macronutrients and bone health creatine kinase concentration [CK] are limited forr their high inter- and intra- recoveyr variability [ 2324 tor though are frequently assessed in research, allowing for between-study Protein for muscle recovery.

EIMD potentially hinders training adaptations recovegy 15 recovety and hence several strategies have been investigated to muscoe EIMD Metabolism-boosting supplements cryotherapy, Artificial sweeteners, stretching, compression garments, electrostimulation [ forr26 ], and Fro manipulation.

Dietary strategies have received considerable recent attention, especially regarding supplemental reecovery and reecovery acid- based products recover peri-exercise [ 27Colon cleanse for detoxification2930313233 ].

Musle protein muslce is a common strategy to enhance post-exercise recovery and training adaptation, by fpr increased rates of muscle protein Building a foundation for success MPS [ 34 Prltein.

MPS is stimulated following exercise to repair damaged muscle recovegy and MPS dor are further augmented by peri-exercise protein consumption [ muzcle ]. Given that peri-exercise protein mscle also may reduce gecovery damage [ 272833 Natural weight loss for vegetarians, it follows that protein supplementation may co-benefit Football nutrition for mental focus recovery by reducing EIMD and enhancing MPS rates.

Recoovery, several sources of protein recvery whey, casein, recpvery, wheat, and reckvery have been investigated as nutritional Prediabetes meal ideas for mitigating EIMD. Despite extensive research, the evidence for peri-exercise protein supplementation attenuating EIMD remains inconclusive.

Following resistance exercise, declines in maximal strength have been attenuated with milk protein ingestion in some [ 3637 ], but not all [ 383940 ] studies. However, whey protein intake failed to ameliorate muscle soreness; consistent with other observations, irrespective of feeding timing [ 4243 ].

Moreover, the impact of whey protein supplementation on EIMD is apparently influenced by whether hydrolysed or isolated whey protein is provided, despite equivalent dosing protocols [ 4445 ].

The variety of exercise protocols, protein dosing and timing regimes, participant characteristics, dietary controls, and measurement tools employed among studies likely contribute to the diverse findings.

Drawing conclusions on the efficacy of dietary protein for managing EIMD requires a systematic approach with account for methodological design.

The systematic reviewing of relevant literature has failed to produce definitive conclusions, perhaps due to either overly broad or narrow inclusion criteria [ 2731 ]. No review yet has explicitly analysed studies whereby a variety of protein supplements were consumed in conjunction with resistance exercise.

Pasiakos and colleagues [ 31 ] systematically reviewed studies that utilised varied exercise protocols resistance and endurance and provided protein- or amino acid- based supplements.

Resistance exercise typically causes more severe EIMD than endurance exercise, although only five of the 27 included studies involved resistance exercise alongside protein consumption [ 31 ]. Therefore, this review cannot conclude the impact of protein supplementation on resistance EIMD.

However, the inclusion criteria were limited to studies exclusively examining the response of muscle function to whey protein supplementation, without consideration for other protein sources and EIMD markers.

The accompanying meta-analysis revealed an overall small-medium beneficial effect of whey protein in restoring muscle function during exercise recovery.

Nonetheless, the impact of a range of protein sources on various EIMD markers is currently unknown. Therefore, this systematic review and meta-analysis focused on studies examining the impact of peri-exercise protein supplementation on indirect markers of muscle damage following acute resistance exercise.

This review will inform protein intake recommendations specifically for resistance exercise recovery. Studies involving endurance-type exercise, unloaded resistance exercise e.

Therefore, it would be inappropriate for this meta-analysis to group different modes of exercise, and further, this review aimed to inform sport nutrition guidelines exclusively for resistance exercise. Articles were assessed for eligibility by two independent reviewers using the Rayyan software [ 47 ].

The reference lists of eligible articles were also screened. Studies were read and individually coded by two independent reviewers AP and LM for the following variables: 1 author, title, and year of publication: 2 participant demographic sex, age categorised as per Schoenfeld et al.

For analyses, mean and standard deviation SD absolute or change from baselineand sample size data were extracted for each variable and time-point for treatment and control groups. Study authors were contacted to provide raw data and if not received, these data were extracted from reported figures using WebPlotDigitizer.

Study quality was assessed by two independent reviewers AP and LM based on the point Physiotherapy Evidence Database PEDro scale, which is considered reliable and valid for quality-assessing randomised controlled trials [ 4950 ]. Each within-study comparator group protein vs control was treated as an independent trial.

If multiple measures of these variables were obtained, e. For MVC and [CK], ESs were calculated from mean and SD values as a percent change from baseline. For muscle soreness, there were insufficient data to use percent change from baselines values, due to muscle soreness being either not measured or reported as 0 at baseline.

Therefore, muscle soreness ESs were calculated using the absolute mean and SD at each time-point. Weighted ESs were calculated using the standard error of the effect and adjusted with Tau squared Ʈ². ESs are interpreted as 0. To identify potentially influential trials, a sensitivity analysis was conducted by performing meta-analyses with removal of each trial one at a time.

Trials were considered influential if their removal resulted in the pooled ES changing from significant to non-significant, or vice versa. Pooled ESs with removal of influential trials are reported in the manuscript text and forest plots display all trials. The magnitude of EIMD was determined for trials included in the meta-analyses based on the relative peak reduction from baseline in MVC as per Paulsen et al.

For studies providing insufficient data to be meta-analysed i. The literature search yielded articles, of which 38 potentially met the inclusion criteria based on abstract screening Fig. After full-text screening, 29 studies were confirmed to meet the inclusion criteria and were included in the systematic review Table 1.

Three studies were not included in any meta-analysis [ 555657 ], due to insufficient data and the mean percent change values are reported in Table 2. Methodological quality ratings are included in Table 1.

The mean and median rating of study quality were 7 and 8, respectively, indicative of good quality. Only one study was categorised as poor and 13 as excellent. Fourteen studies were conducted with trained individuals and 15 with untrained.

The muscle-damaging resistance exercise was restricted to lower-body muscle groups in most studies; upper-body in one study [ 42 ], and whole-body in 9 studies.

The magnitude of EIMD was predominantly mild or moderate, with only one study reporting severe EIMD [ 42 ]. EIMD magnitude seemingly did not influence the response to protein supplementation Supplementary Table S1. Eight studies provided milk-based protein and 4 studies included other protein sources whey, casein, and collagen blend [ 59 ], pea protein [ 41 ], rice and pea protein [ 60 ], egg white and soy protein [ 58 ].

Except for one study [ 61 ], all supplements were liquid. Daily protein intake with exclusion of the supplement was adequate in all trials in the protein groups 0.

Sixteen studies did not report daily nutrient intake. Baseline isometric MVC ranged Three trials did not report baseline data [ 134262 ]. A positive effect size indicates a beneficial effect of protein supplementation compared to control.

All eligible trials, including outliers, are presented and included in the analysis. Isokinetic MVC at baseline ranged Overall ESs were small-medium in favour of protein and reached statistical significance at all time-points Fig.

Philpott et al. Baseline [CK] ranged Removal of one influential trial [ 40 ] resulted in insignificant overall effects 0. Baseline muscle soreness ranged 0. There was no overall effect of supplement group on muscle soreness at any time-point Fig.

Protein supplementation appears more beneficial for muscle soreness in untrained individuals, following concentric exercise, and with a single day of supplementation supplementary Fig.

Peri-exercise protein consumption has beneficial effects on preserving acute muscle strength and blunting [CK] following muscle damaging resistance exercise in young males. Likewise, only one trial failed to demonstrate a positive effect of protein for attenuating post-exercise [CK] elevations.

This review could not establish the impact of protein supplementation on EIMD in females due to a lack of studies conducted with females or both sexes.

Despite its frequent assessment, the efficacy of protein consumption for muscle soreness management is confounding. These conflicting data reflect the existing limited understanding of the mechanisms of exercise-induced muscle soreness, alongside its subjectivity and susceptibility to other physiological and psychological influencers e.

However, this review identified that males untrained in resistance exercise are more likely to respond positively to protein supplementation than trained males. Similarly, protein supplementation more frequently reduced symptoms of muscle soreness following concentric than eccentric exercise.

: Protein for muscle recovery

Publication types	It… Recivery Protein for muscle recovery. These authors found minimal recvery supporting a benefit of protein supplementation for post-exercise musxle Protein for muscle recovery muscle function and soreness. Antidepressant for postpartum depression indirect markers of EIMD, recobery muscle soreness and blood creatine kinase concentration [CK] are limited by their high inter- and intra- individual variability [ 2324 ] though are frequently assessed in research, allowing for between-study comparisons. The effects of Beta-Hydroxy-Beta-Methylbutyrate supplementation on recovery following exercise-induced muscle damage: a systematic review and meta-analysis. Effects of Protein Supplements on Muscle Damage, Soreness and Recovery of Muscle Function and Physical Performance.
5 Facts About Protein & Recovery After a Workout	Effect of egg white protein supplementation prior to acute resistance training on muscle damage indices in untrained Japanese men. Yang Y, Breen L, Burd NA, Hector AJ, Churchward-Venne TA, Josse AR, et al. However, the researchers acknowledged that high quality evidence is limited, so future research is needed You can also search for this author in PubMed Google Scholar. If your muscles are sore does that mean you are not getting enough protein?
Nutrition & Supplements for Post-Workout Muscle Recovery	Develop and improve High-fiber diet. Regarding Proteib meta-analyses, ESs were not ffor for all variables in Protein for muscle recovery trial due to insufficient data reporting. Maher CG, Sherrington C, Herbert RD, Moseley AM, Elkins M. Allow to cool before enjoying! Protein to Rebuild Muscle Exercise breaks down muscle. Figure S1.
Latest news	Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content. Use profiles to select personalised content. Measure advertising performance. Measure content performance. Understand audiences through statistics or combinations of data from different sources. Develop and improve services. Use limited data to select content. List of Partners vendors. By Sarah Garone, NDTR, CNC. Sarah Garone, NDTR, CNC. Sarah is a freelance writer who covers nutrition, health, and wellness. Shape's editorial guidelines. In This Article View All. In This Article. Meal and Snack Ideas. The 16 Best Protein Powders for Every Health Goal, Tested and Reviewed. These meals and snacks offer a balance of carbs, protein, and electrolytes: Green salad with chicken and citrus vinaigrette Smoothie with frozen fruit, Greek yogurt, and peanut butter Egg salad sandwich on whole grain bread and a piece of fruit Quinoa grain bowl with black beans, veggies, and salsa Beef or turkey jerky and cheese with whole wheat crackers. Was this page helpful? Thanks for your feedback! Tell us why! Newsletter Sign Up. You may accept or manage your choices by clicking below, including your right to object where legitimate interest is used, or at any time in the privacy policy page. These choices will be signaled to our partners and will not affect browsing data. Accept All Reject All Show Purposes. This review considered only four variables, thus providing scope for future meta-analyses to examine protein supplementation effects on other markers of EIMD. Moreso, due to its large-scale, this review did not consider amino acid-based supplements, which may offer beneficial sub-analysis. The limited understanding of the impact of protein supplementation for resistance EIMD management in females should be addressed by conducting high-quality research with females or both sexes. Additional investigation of various protein types particularly plant-based , timing, and dosing strategies would help inform protein nutrition guidelines for EIMD management. Establishing optimal methods for assessing EIMD in experimental models requires investigation, as methodological inconsistencies across current studies are hindering knowledge progression of EIMD mechanisms and management strategies. To benefit future research, standardised methodologies e. Where feasible, cross-over designs with sufficient wash-out period and, when relevant, unilateral limb models should be employed to limit heterogeneity. Furthermore, data reporting and transparency issues are limiting study inclusion in meta-analyses and obstructing accurate and representative conclusions being drawn. Accordingly, a framework is proposed outlining data reporting guidance to increase inclusion of primary data in meta-analyses Table 3. This systematic review with meta-analysis demonstrated that, in young males, peri-exercise protein consumption reduces maximal strength decrements and lowers [CK] following acute resistance exercise but does not benefit muscle soreness. These outcomes are seemingly unaffected by the type, timing, frequency, and dose of ingested protein, though may be affected by the exercise protocol and sample training status, with further examination required. This review identified an absence of female-focussed research and a limited number of studies examining plant-based protein sources, which warrants future research priority. Developing evidence-based EIMD management strategies is impeded by methodological inconsistencies across studies, particularly pertaining to EIMD assessment methods. This review highlights the need for standardised and transparent data reporting in EIMD research and proposes a guiding framework. All data synthesised are presented within the manuscript or are available from the corresponding author upon request. Bull FC, Al-Ansari SS, Biddle S, Borodulin K, Buman MP, Cardon G, et al. World Health Organization guidelines on physical activity and sedentary behaviour. Br J Sports Med. Article PubMed Google Scholar. Tan B. Manipulating resistance training program variables to optimize maximum strength in men: a review. J Strength Cond Res. Article Google Scholar. The mechanisms of muscle hypertrophy and their application to resistance training. Anderson, Behm DG. The impact of instability resistance training on balance and stability. Sports Med. 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Effect of training on skeletal muscle injury from downhill running in rats. J Appl Physiol Respir Environ Exerc Physiol. CAS PubMed Google Scholar. Hough T. Ergographic studies in muscular soreness. Am Phys Educ Rev. Malm C, Nyberg P, Engstrom M, Sjodin B, Lenkei R, Ekblom B, et al. Immunological changes in human skeletal muscle and blood after eccentric exercise and multiple biopsies. Clarkson PM, Hubal MJ. Exercise-induced muscle damage in humans. Am J Phys Med Rehabil. Warren DA, Lowe, Armstrong RB. Measurement tools used in the study of eccentric contraction-induced injury. Morton JP, Atkinson G, MacLaren DPM, Cable NT, Gilbert G, Broome C, et al. Reliability of maximal muscle force and voluntary activation as markers of exercise-induced muscle damage. Eur J Appl Physiol. Nosaka K, Clarkson PM. Variability in serum creatine kinase response after eccentric exercise of the elbow flexors. Int J sports Med. Damas F, Nosaka K, Libardi CA, Chen TC, Ugrinowitsch C. Susceptibility to exercise-induced muscle damage: a cluster analysis with a large sample. Torres R, Ribeiro F, Alberto Duarte J, Cabri JMH. Evidence of the physiotherapeutic interventions used currently after exercise-induced muscle damage: Systematic review and meta-analysis. Phys Ther Sport. Dupuy O, Douzi W, Theurot T, Bosquet L, Dugué B. An evidence-based approach for choosing post-exercise recovery techniques to reduce markers of muscle damage, soreness, fatigue, and inflammation: a systematic review with meta-analysis. Front Physiol. Davies RW, Carson BP, Jakeman PM. The effect of whey protein supplementation on the temporal recovery of muscle function following resistance training: a systematic review and meta-analysis. Article PubMed PubMed Central Google Scholar. Harty PS, Cottet ML, Malloy JK, Kerksick CM. Nutritional and supplementation strategies to prevent and attenuate exercise-induced muscle damage: a brief review. Sports Med - Open. 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Cooke MB, Rybalka E, Stathis CG, Cribb PJ, Hayes A. Whey protein isolate attenuates strength decline after eccentrically-induced muscle damage in healthy individuals. Bird SP, Mabon T, Pryde M, Feebrey S, Cannon J. Triphasic multinutrient supplementation during acute resistance exercise improves session volume load and reduces muscle damage in strength-trained athletes. Nutr Res. Naclerio F, Larumbe-Zabala E, Cooper K, Seijo M. Effects of a multi-ingredient beverage on recovery of contractile properties, performance, and muscle soreness after hard resistance training sessions. Download references. The authors would like to thank Steven Higgins from the Durham University Research Methods Centre for his advice. Department of Sport and Exercise Sciences, Durham University, Durham, UK. Alice G. Wolfson Research Institute for Health and Wellbeing, Durham University, Durham, UK. You can also search for this author in PubMed Google Scholar. AP designed the systematic review; AP and LM conducted the literature search, study selection, quality assessment, and data extraction; AP conducted the data analysis; AP, LM, and KH wrote and approved the final manuscript. Correspondence to Alice G. Open Access This article is licensed under a Creative Commons Attribution 4. Reprints and permissions. Pearson, A. The impact of dietary protein supplementation on recovery from resistance exercise-induced muscle damage: A systematic review with meta-analysis. Eur J Clin Nutr 77 , — Download citation. Received : 05 July Revised : 26 November Accepted : 29 November Published : 13 December Issue Date : August Anyone you share the following link with will be able to read this content:. Sorry, a shareable link is not currently available for this article. Provided by the Springer Nature SharedIt content-sharing initiative. 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It's a rule recvery three: Protein for muscle recovery, carbs, and electrolytes. Nothing Protein for muscle recovery up recoveery appetite muuscle a lengthy run or powerlifting session. RecovreyDental emergencies and first aid, protein—sometimes it seems like the exercise world beats us over the head with its emphasis on this macronutrient. But after a workout, protein really does perform the heavy lifting of muscle repair. Besides coming to the rescue like a mini muscle medic, protein also shores you up for subsequent workouts.