Can Protein Help You Recover From Injuries Faster?

When you’re regularly active, injuries can happen. Whether it’s a sprain from an unexpected twist during a run or muscle soreness and inflammation from a challenging workout, injuries can interrupt your exercise routine and hinder your progress.

While it's essential to rest and allow your body to heal, nutrition plays a pivotal role in recovery, and protein stands out as a crucial component. Specifically, consuming an adequate amount of protein can help to support muscle and tissue repair and reduce any soreness or discomfort in the injured area.

Let’s dive into how you can support injury recovery with a generous helping of protein powder.

#1 Protein Can Promote Muscle Repair

When an injury occurs, the body undergoes a complex healing process that requires an influx of nutrients, especially protein.

Specifically, muscles are composed of fibers that need to be repaired when they are damaged, whether from exercise-induced micro-tears or a more significant injury. Protein provides the amino acids necessary for rebuilding these fibers, ensuring they return to their original strength and functionality.

Research has shown that higher protein intake can accelerate recovery time and enhance muscle repair following injury. This is particularly important for athletes and fitness enthusiasts who depend on their strength and mobility, and who may experience sports related injuries or overuse injuries more often.

Thus, incorporating protein powder into your diet allows for a quick and effective way to boost your protein intake. Protein powders, such as whey or plant-based options, provide a concentrated source of protein that can be easily mixed into post-workout snacks like smoothies, oatmeal or protein shakes to support the recovery process.

That said, sometimes protein alone isn’t enough to heal an injured muscle. If you experience significant, long-lasting discomfort that disrupts your day-to-day, seek advice from your healthcare provider.

Incorporating a low-calorie protein powder that supports weight loss and curbs cravings may also help with future injury prevention. When we gain excess weight, it can significantly strain our knees and hips, placing added pressure on our joints and muscles.

To support muscle recovery after workouts, it’s best to consume a protein shake within two hours of finishing your session.

#2 Protein Can Support Injured Tissue Regeneration

In addition to promoting muscle repair, protein plays an essential role in the regeneration of connective tissues, including tendons and ligaments. More specifically, research suggests that adequate protein intake can significantly enhance collagen synthesis, leading to improved injured tissue repair and resilience.

That said, for individuals recovering from injuries such as sprains or tears, incorporating protein powder can be a strategic way to ensure that your body receives the nutrients it needs for optimal tissue healing. Some protein powders are specifically designed to include collagen peptides, which can help promote:

• Flexibility and mobility of the joints
• Cartilage strength
• Lean muscle mass
• Cardiovascular performance
• Weight loss

#3 Produce May Reduce Soreness

It can be natural to experience muscle strain during an intense exercise, such as sprinting or a long-term endurance workout.

When the muscle cells tear, immune cells flood to the site to begin their repairs. While this process is ultimately beneficial, it can also trigger temporary discomfort and swelling in the injured area.

One study suggests that supplementing with whey protein powders may help to modulate this process. That’s because these proteins contain a number of individual proteins, including lactoferrin and α-lactalbumin and the κ-casein-derived peptide glycomacropeptide (GMP), which may ease muscle soreness.

Further, the digestion of whey protein may release peptides that also aid in your recovery journey.

All that said, more research is needed on the subject.

Beyond the Powder

Protein powders offer an effective and convenient means to boost your protein intake and support injury recovery and rehabilitation. However, it’s equally important to prioritize whole-food protein sources whenever possible. These include:

• Poultry – Lean poultry, such as chicken and turkey, is rich in high-quality protein and contains vital nutrients like B vitamins and zinc, which play a crucial role in tissue repair and immune responses.
• Lean beef – Lean cuts of beef are packed with protein, iron and creatine, which are essential for muscle growth and recovery. Specifically, iron aids in oxygen transport throughout the body, ensuring that your muscles receive the nutrients they need to heal effectively.
• Fish – Fish, particularly fatty varieties like salmon and mackerel, provide not only protein but also omega-3 fatty acids, known for their anti-inflammatory properties. These healthy fats can help reduce muscle soreness and support joint health during the recovery process. Additionally, fish is a rich source of vitamin D, which is essential for bone health and overall recovery.
• Eggs – Eggs are a complete protein source, containing all nine essential amino acids necessary for muscle repair and growth. They also provide vital nutrients like choline and selenium, which support metabolic processes and immune function.
• Nuts and seeds – Nuts and seeds are not only packed with protein but also rich in healthy fats, fiber and antioxidants. These nutrients can help combat soreness and support the healing process.
• Legumes – Legumes, including beans, lentils and chickpeas, are excellent plant-based protein sources that also offer fiber, vitamins and minerals. The protein in legumes aids in muscle repair, while their high fiber content helps maintain digestive health and steady energy levels.
• Soy – Soy products, such as tofu and tempeh, are rich in protein and contain all essential amino acids, making them an excellent choice for muscle recovery. Additionally, soy is packed with antioxidants and isoflavones, which can help reduce soreness and support joint health.

Power Your Recover With INVIGOR8 Protein Powder

Whole protein sources are a wonderful way to support your body with the macro and micronutrients it needs to repair itself after an injury, whether it be common sports injuries like an ACL tear or an acute injury from working out. To support your body with the protein it needs on the spot, there are protein powders.

The INVIGOR8 Superfood Shake, crafted with whey protein powder, provides a protein punch as well as several vital vitamins and minerals to support your injury and post-workoutrecovery journey from every angle. With added superfoods like greens, essential fatty acids and digestive enzymes, INVIGOR8 offers a well-rounded solution to support muscle repair and regeneration.

By choosing INVIGOR8 Superfood Shakes as part of your recovery plan, you empower your body to heal efficiently and effectively, enabling you to return to your active lifestyle sooner. Try our shakes in our complete weight loss kit along with our unflavored collagen peptides, or on their own.

Start the process today.

Sources:

1. EJCN. The impact of dietary protein supplementation on recovery from resistance exercise-induced muscle damage: A systematic review with meta-analysis. https://www.nature.com/articles/s41430-022-01250-y
2. Johns Hopkins Medicine. How Wounds Heal. https://www.hopkinsmedicine.org/health/treatment-tests-and-therapies/how-wounds-heal
3. HSS. Muscle Strain: Causes, Symptoms, Treatment. https://www.hss.edu/conditions_muscle-strain.asp
4. Healthline. What to Eat After a Workout for Nutrition and Muscle Recovery. https://www.healthline.com/nutrition/eat-after-workout
5. Cleveland Clinic. Inflammation. https://my.clevelandclinic.org/health/symptoms/21660-inflammation
6. Nutrients. Effects of Whey Protein Supplementation on Inflammatory Marker Concentrations in Older Adults. https://pmc.ncbi.nlm.nih.gov/articles/PMC10534557/
7. Alberta. High-Protein Foods for Wound Healing. https://myhealth.alberta.ca/Health/pages/conditions.aspx?hwid=abs1199
8. Healthline. Top 13 Lean Protein Foods. https://www.healthline.com/nutrition/lean-protein-foods