How Much Protein Do You Need for Recovery?

The recovery phase, whether after training or racing, is a prime opportunity to maximise the benefits of your session simply by fuelling your body with the right nutrition.

Protein plays a crucial role in recovery, alongside carbohydrates and fats. The key objective post-exercise is to prevent muscle breakdown, halting the deficit so the body can shift into repair mode.

To kickstart recovery, refuel within 30 minutes of finishing exercise. This allows your body to absorb the necessary nutrients efficiently. A combination of carbohydrates and protein is ideal, aim for 20-35+ grams of high-quality protein alongside a source of carbohydrates. 

Weight based protein servings:

• Under 60 kg – 20-25 grams protein
• 60-80 kg – 25-30 grams protein
• 80-100 kg – 30-35 grams protein
  
• 100+ kg – 35+ grams protein

High-quality protein is "complete," meaning it contains all essential amino acids needed for muscle repair and growth. Animal proteins naturally offer higher bioavailability, but plant-based sources can also provide the full spectrum of amino acids when combined effectively.

Recovery doesn’t stop after the first meal, ongoing protein intake across meals and snacks ensures your body has a continuous supply of nutrients for muscle repair. Spreading protein intake throughout the day also optimises absorption and utilisation.

Listen to your body. Persistent soreness or poor recovery between sessions can be a sign of under-fuelling, which may lead to injury or fatigue. Prioritising nutrition is key to staying strong and performing at your best.

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