The Role of Protein in Muscle Growth and Repair

Protein isn’t just any old nutrient—it’s the foundation of a strong, lean body that can help you make it to the end of a busy day. If you’re serious about boosting your energy, fitness, and health, getting enough protein should be a top priority. Here’s why protein is critical for muscle growth, repair, and overall wellness.

How Protein Helps Muscle Growth

Contrary to popular belief, muscles aren’t built in the gym. They’re built in the kitchen. That’s because protein and muscle building go hand-in-hand. Whenever you strength train or do any resistance exercise, you create tiny tears in your muscle fibers. It’s during the recovery phase that those fibers rebuild, growing stronger and larger. What provides the necessary amino acids for said recovery phase? You guessed it: protein.

Without an adequate intake, your muscles can’t recover effectively. That not only hinders muscle growth but also increases your risk of injury.

Protein’s Role in Muscle Repair

After exercising, your body increases muscle protein synthesis, which is the process that creates new muscle proteins. By consuming protein-rich foods, you help maximize that process to not only help repair muscles but also build them.

Protein can also help reduce muscle soreness by more efficiently repairing the fibers that were damaged during a workout or exercise. Because protein can also reduce inflammation, a protein-packed meal can help you recover more quickly between workouts.

Best Protein for Muscle Recovery

Now that you know how protein helps muscle growth, it’s time to focus our attention on the top sources that provide all the essential amino acids your body needs. Here are a few top choices if you’re looking for protein for muscle growth or repair:

• Lean meats: Low in fat but high in protein, lean meats like turkey and chicken have the muscle-repair proteins you’re looking for.
• Fish: Salmon and tuna aren’t only excellent protein sources; they also have omega-3 fatty acids, which help support muscle recovery and reduce inflammation.
• Whey protein: Whey protein is rapidly absorbed and rich in amino acids, so consider Greek yogurt fortified with grass-fed whey protein for a perfect post-workout snack.

Local Health Market has the high-protein meals you’re looking for, including delicious turkey, chicken and salmon options. We even have smoothies with whey protein, making it easy to fuel up on great sources of protein for your muscle repair and growth needs. Place an order for Sunday pickup or delivery, or stop by today to grab a prepared meal!

How Much Protein Do You Need?

The protein your body needs each day depends on several factors, including:

• Age
• Activity level
• Health goals
• Weight

That said, one gram per pound of ideal body weight is a good benchmark, or at least 20% of your daily calorie intake. For a general idea of your daily nutrient recommendations, including protein, check out this Dietary Reference Intakes calculator from the National Agricultural Library!

Prioritize Protein…and Taste!

Fueling your body with the nutrients it needs shouldn’t mean sacrificing flavor. With help from Local Health Market, you can enjoy flavor-packed, balanced meals that feature the protein you’re looking for. Order today!

Our meals are gluten-free, non-GMO, free of seed oils, and don’t contain any processed sugars to further support your overall wellness goals. Place an order today to ensure you have fresh, protein-forward meals ready for your busy week ahead!