Protein for Recovery: Protein and Muscle Growth

As we all know, protein is essential for muscle growth, and therefore for athletes. But what role does protein really play in muscle recovery, and how does it influence muscle growth? In this article, we’ll get to the bottom of this question while highlighting the importance of amino acids like leucine and BCAAs. We’ll also explain why an adequate intake of protein is particularly important for women who want to strengthen their muscles.

Why Protein is Important for Muscle Growth and Recovery

Protein plays a key role in both muscle building and recovery. During an intense workout, small tears occur in the muscle fibres, which the body repairs with the help of amino acids from protein, and in doing so, strengthens the muscle. This process of repair and rebuilding leads to muscle growth and an increase in muscle mass. Without sufficient protein intake, this process can be hindered, and recovery slowed [1].

The German Nutrition Society (DGE) recommends a protein intake of only 0.8 g per day for adults [2], which according to recent scientific research, is far too low. Nutritionists now recommend, based on newer studies, around 1.5 to 2 grams of protein per kilogram of body weight per day to ensure effective muscle growth and other essential body functions [3]. For a person weighing 70 kg, this means a daily protein intake of 105 to 140 grams.

How to Support Muscle Recovery with Protein

After training, muscles are exhausted, slightly damaged, and need time to recover. During this recovery phase, protein plays a crucial role. The amino acids that make up proteins serve as building blocks for our muscles. So-called essential amino acids must be obtained from food, as our body cannot produce them. Leucine is one of these essential amino acids and is responsible for stimulating muscle protein synthesis – the process by which new muscle proteins are created [4].

1. Foundation: A Protein-Rich Diet for Optimal Recovery

A protein-rich diet is the foundation for successful and fast recovery of your muscles. Animal protein and/or plant-based proteins should be regularly incorporated into your diet. A combination of different protein sources throughout the day can help ensure all essential amino acids are provided.

Examples of protein-rich foods:

• Animal protein sources: Eggs, lean meat, fish, cottage cheese, yoghurt, cheese, and supplements like whey protein.
• Plant-based protein sources: Legumes (e.g., lentils, beans), nuts, seeds, tofu, tempeh, and vegan protein powder like our WAM Protein.

2. Detail: The Importance of Leucine and BCAAs

Leucine holds a special place among amino acids, as it directly stimulates muscle protein synthesis in sufficient amounts (from 2.5 g per protein-rich meal), promoting muscle growth and speeding up recovery after training.

Plant-based protein sources are often lower in this important amino acid. Our vegan WAM Protein, therefore, contains additional leucine to ensure that with every portion, you get enough of it.

Leucine, along with isoleucine and valine, is part of the so-called BCAAs (branched-chain amino acids). These help prevent muscle breakdown and promote recovery after intense strength training. You don’t need special powders for this – the amount of BCAAs in a good protein blend like our WAM Protein is more than enough [5].

How Much Protein Do You Really Need?

The amount of protein you need depends on your body weight, age, and training intensity, and should be between 1.5 and 2 grams of protein per kilogram of body weight per day (the more active and/or older you are, the more you need to build and maintain muscle effectively).

Examples:

• A person weighing 60 kg should consume between 90 and 120 grams of protein per day.
• A person weighing 80 kg needs around 120 to 160 grams of protein per day.

These amounts can be achieved through a combination of different foods. Additionally, protein shakes like our WAM Protein offer a practical and effective way to easily increase your daily protein intake.

The Role of Protein for Women

It’s a widespread misconception that protein is more important for men in strength sports and muscle building than for women. In fact, the basic biological processes of muscle protein synthesis are the same in both sexes – and so the amount of protein needed to maintain and build muscle mass is also the same. In certain situations and life stages, the protein requirement for women can even be higher:

• A higher protein intake combined with strength training can help maintain bone health and prevent osteoporosis after menopause [6].
• During pregnancy and breastfeeding, extra protein ensures the baby’s growth and milk production [7].
• In female athletes, a high protein intake positively impacts hormonal health [8].  

Important Tips for Your Diet

To maximise the benefits of protein for muscle growth and recovery, it’s important to follow some “best practices”:

1. Spread Protein Intake Throughout the Day

It’s easier to reach a high total amount of protein by spreading it throughout the day and including a source of protein in every meal and snack. 

Sample Day:

• Breakfast: Oatmeal with soy milk and nuts (approx. 20 g protein).
• Lunch: Lentil salad with quinoa and vegetables (approx. 25 g protein).
• Afternoon snack: Protein shake with WAM Protein (approx. 30 g protein).
• Dinner: Tofu stir-fry with vegetables and brown rice (approx. 30 g protein).
• Bedtime snack: Hummus with carrot sticks (approx. 10 g protein).

2. Combine Foods for High Biological Value

Biological value is a measure of how efficiently the body can absorb protein from food and convert it into body protein. In a predominantly vegan diet, combining several plant-based protein sources can help achieve a high biological value, ensuring all essential amino acids are present in your diet.

Examples of combinations with high biological value:

• Legumes and whole grains (e.g., beans with rice).
• Nuts and seeds (e.g., almond butter on wholegrain bread).
• Tofu and quinoa.

3. Consider Carbohydrates and Fats

While this article focuses on protein, we shouldn’t forget that a balanced diet should also include carbohydrates and fats. Carbohydrates are the main source of energy for intense or long workouts and help replenish glycogen stores in the muscles. Healthy fats, such as those found in olive oil or avocado, are important for hormone production and general health.

Tip: Combine protein with carbohydrates for a snack or meal after training to maximise muscle protein synthesis and aid recovery.

The Role of Protein Shakes

Protein shakes can be a convenient way to increase your protein intake. This is especially true for strength athletes who have little time to cook and often eat out. A protein shake immediately after training meets the protein needs and supports recovery, even if the next big meal is a while away.

Why WAM Protein is Ideal

Our vegan WAM Protein contains a blend of non-GMO soy, rice, and pea protein, with a high biological value and additional leucine to maximise muscle protein synthesis. We deliberately avoid using artificial sweeteners like sucralose to offer a natural, balanced flavour and excellent digestibility.

Misconceptions About Protein and Muscle Growth

There are many myths and misunderstandings surrounding protein and muscle growth. Here are some of the most common:

“More protein means more muscle”

Yes, protein is important for muscle growth, but more isn’t necessarily better – and without accompanying strength training, it will be relatively useless. Excessive protein intake (2.5 g/kg and above) does not harm the kidneys in healthy individuals, contrary to common belief, but it’s expensive and offers no additional benefits for muscle growth [3].

“Plant proteins are inferior”

This is a common misconception based on the fact that plant sources contain different amounts of essential amino acids. However, mixing a variety of plant-based protein sources in your diet can be just as effective as animal proteins, providing all necessary amino a cids in sufficient quantities [9].

Protein for Recovery and Muscle Growth: Conclusion

Protein is essential for athletes. By ensuring sufficient protein intake and the right combination of protein sources, including BCAAs like leucine in your diet, you can maximise your training results and effectively build and maintain muscle mass.

Whether you follow a vegan diet or just want to incorporate more protein into your meals, shakes like our WAM Protein offer an excellent way to increase your protein intake and achieve your fitness goals.

If you have any questions or want to learn more about the role of protein in muscle building, get in touch with us!

Sources

[1] Pasiakos SM, McLellan TM, Lieberman HR. The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review. Sports Med. 2015 Jan;45(1):111-31. 

[2] https://www.dge.de/wissenschaft/referenzwerte/protein/

[3] Jäger R, Kerksick CM, Campbell BI, Cribb PJ, Wells SD, Skwiat TM, Purpura M, Ziegenfuss TN, Ferrando AA, Arent SM, Smith-Ryan AE, Stout JR, Arciero PJ, Ormsbee MJ, Taylor LW, Wilborn CD, Kalman DS, Kreider RB, Willoughby DS, Hoffman JR, Krzykowski JL, Antonio J. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017 Jun 20;14:20.

[4] Wilkinson K, Koscien CP, Monteyne AJ, Wall BT, Stephens FB. Association of postprandial postexercise muscle protein synthesis rates with dietary leucine: A systematic review. Physiol Rep. 2023 Aug;11(15):e15775. 

[5] Plotkin DL, Delcastillo K, Van Every DW, Tipton KD, Aragon AA, Schoenfeld BJ. Isolated Leucine and Branched-Chain Amino Acid Supplementation for Enhancing Muscular Strength and Hypertrophy: A Narrative Review. Int J Sport Nutr Exerc Metab. 2021 May 1;31(3):292-301.

[6] Papadopoulou SK, Papadimitriou K, Voulgaridou G, Georgaki E, Tsotidou E, Zantidou O, Papandreou D. Exercise and Nutrition Impact on Osteoporosis and Sarcopenia-The Incidence of Osteosarcopenia: A Narrative Review. Nutrients. 2021 Dec 16;13(12):4499. 

[7] Stephens TV, Payne M, Ball RO, Pencharz PB, Elango R. Protein requirements of healthy pregnant women during early and late gestation are higher than current recommendations. J Nutr. 2015 Jan;145(1):73-8. 

[8] Sims ST, Kerksick CM, Smith-Ryan AE, Janse de Jonge XAK, Hirsch KR, Arent SM, Hewlings SJ, Kleiner SM, Bustillo E, Tartar JL, Starratt VG, Kreider RB, Greenwalt C, Rentería LI, Ormsbee MJ, VanDusseldorp TA, Campbell BI, Kalman DS, Antonio J. International society of sports nutrition position stand: nutritional concerns of the female athlete. J Int Soc Sports Nutr. 2023 Dec;20(1):2204066. 

[9] Goldman DM, Warbeck CB, Karlsen MC. Completely Plant-Based Diets That Meet Energy Requirements for Resistance Training Can Supply Enough Protein and Leucine to Maximize Hypertrophy and Strength in Male Bodybuilders: A Modeling Study. Nutrients. 2024 Apr 10;16(8):1122.