Using whey protein as part of your workout nutrition plan reduces muscles soreness and helps you recover faster. Whey protein is a superior protein source that has many body composition and performance benefits.
Optimal Nutrition Helps Prevent Muscle Soreness
Training that emphasizes the eccentric motion (the down phase of most exercises) is a superior strategy for building strength and muscle. But it also causes more muscle damage than concentric-only training, leading to intense muscle soreness. Painful muscles reduce strength until you are fully recovered, which can be a major deterrent from consistent training.
One solution is optimal nutrition. An Australian study found that participants who supplemented with whey protein recovered faster than those who supplemented with carbohydrate and no whey. Lower body leg strength rebounded faster in the whey protein group.
Whey Protein Accelerates Recovery After Intense Training
In the study, participants took whey protein in several servings throughout each day, except on the testing days when they took the entire supplement within 30 minutes of an exercise session. Taking the whey protein after training increased delivery of amino acids to the muscle. Precise timing of protein intake leads to greater muscle protein synthesis and minimizes protein degradation. This was thought to be the reason for greater force output and improved recovery time.
Faster recovery can allow for more intense training and more dramatic increases in strength and power development. Decreasing soreness is also a benefit in that it minimizes the discomfort following training.
Consistency is the holy grail for muscle building so anything that helps you nail your workouts will improve your gains. Including whey protein as part of your workout nutrition plan is an easy way to reduce muscle soreness so that you can hit it hard again in the gym.