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Recovery
A sports injury, surgery, wounds, as well as sports (endurance or strength training) can cause damage to the body. Focusing on factors that improve your recovery becomes important. There are many factors that can affect your recovery, such as your sleep, nutrition and stress. Malnutrition (due to lack of specific nutrients and/or too few calories, as in losing weight) , lack of proper sleep and stress usually mean that your recovery is slower.
In general, the best way to eat for a smooth recovery is to eat a high-protein, high-quality diet with adequate calories (at least an amount of calories at which you don’t lose weight).
Protein is needed to build and maintain muscles, blood and for wound healing
To get the most out of your protein, it is important to make multiple meals (say 4-6 meals) with 30-50g of protein. 50g of protein is the threshold here since eating more than 50g will not speed up the recovery process (anymore). Your recovery peak is during sleep. To stimulate recovery and muscle tissue building, we recommend taking your last high-protein serving of 30-50g just before bedtime.
High-quality proteins are proteins that are relatively easily digestible and rich in essential amino acids, the most important of which is leucine
Essential amino acids are building blocks for protein, that our bodies cannot make themselves. So they must be extracted from the food we eat. Research shows that leucine is of great importance when it comes to muscle recovery and muscle building.
What to eat after exercise for recovery after endurance training, such as running, cycling?
Many endurance athletes underestimate how much protein they need after a running or cycling session, for example. Endurance training causes damage in muscles at the local level. By ingesting protein after a long workout, endurance athletes can stimulate the production of the body’s own proteins, allowing muscles to recover and adapt so that the same training stimulus leads to less damage next time. Be sure to eat (at least) 30 grams of protein after an endurance workout for maximum effect. The daily protein requirement for endurance athletes is between 1.4-1.8g of protein per kg of body weight, but various factors may cause you to possibly need more. Consider whether you are working on losing weight, gaining muscle mass or if you have a predominantly plant-based diet.
Nutrition for recovery after strength training or resistance training?
Strength training causes damage in muscles at the local level. Again, pay attention to the protein content of your meals because it affects how your body recovers and rebuilds tissue. The general advice gives a wide range of 1.6-2.6g of protein per kg of body weight (and in some cases even higher). The amount depends on several factors, including type/intensity of strength training you do, whether you are vegetarian or vegan, and whether you are working on losing weight or gaining muscle mass. So a combination of these factors can cause you to need more protein than the recommended range.
What should you eat after surgery and with (burn) wounds in the rehabilitation period?
In conditions associated with increased protein breakdown or amino acid losses, such as (burn) wounds, you need more protein; about 1.5-2grams/kg body weight. If you eat vegetarian or vegan, the recommendation is to take in at least 2 grams/kg of body weight. So foods for recovery after surgery are foods rich in protein. Proteins are important for healing and repairing tissues. Proteins are building blocks that also help your body make new blood cells, which are needed for wound healing. For a smooth recovery, you need additional nutrients after surgery. Especially when combined with physical activity, eating more high-quality foods and protein helps maintain or build muscle mass and conditioning.
What to eat during an injury rehabilitation period?
The best foods for recovery from a sports injury are foods high in protein. Protein is the nutrient that strengthens your body’s muscle tissue. Protein is needed to build and maintain muscles, blood and for wound healing. The general recommendation is light at about 1.5-2 grams/kg body weight. If you eat vegetarian or vegan, the recommendation is to take in at least 2 grams/kg of body weight.
SUPPLEAM has a number of best-sellers in the field of vegan protein
to help you reach your daily recommendation for high-quality protein and essential amino acids for recovery. Our products aren designed with the goal of helping nourish and restore the body with no lactose, added sugars, gluten or toxic chemicals, resulting in a premium quality, easily digestible, rich in all essential amino acids (in special leucine) and delicious protein that supports your goal.
Have questions or comments about our vegan protein powder or our brand?
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