Because protein repairs the muscle damaged by running for long hours

By HowToGym/Unsplash

Did you know that consuming protein right after a high intensity endurance exercise can do wonders for your muscles? According to a study published in the American Journal of Clinical Nutrition, runners should consider taking more protein after a long run to increase muscle conditioning and strengthen skeletal muscles.

According to the same study, runners should drink or eat protein after working out because it stimulates protein synthesis and inhibits your body’s protein breakdown. Protein backs up your body when it repairs the muscle t after running for long hours. The researchers backed their claim up by examining 48 healthy endurance-trained men. 

The researchers divided these 48 people into two groups and required each of them to perform a 90 minute cycle ergometer exercise. While both groups were given 45 grams of carbohydrates, one group had no post exercise protein while the other consumed 15 to 45 grams of milk protein. The study then found that those who took post exercise protein responded better and stronger to more endurance training afterwards. 

 

The post protein effect

When you perform a rigorous endurance exercise, your body breaks down almost all the protein you consumed prior. That’s why the best way to make up for that is to take in more protein. Protein ingested after endurance exercises is efficiently digested and absorbed into your circulation. How much protein should you take? Study co-author Dr. Luc van Loon recommends 30 grams of protein to produce a measurable increase in muscle recovery.