Dominic Stone
Protein shakes are commonly consumed by gym-goers to reduce muscle pain and speed up recovery. However, studies have shown that protein shakes are not the answer to post-workout muscle pain. Researchers from the University of Lincoln found that protein shakes did not enhance the rate of muscle recovery following resistance training when compared to a carbohydrate-only drink. While proteins and carbohydrates are essential for muscle recovery, maintaining a well-balanced daily nutrition practice is more beneficial than a single type of post-workout drink.
| Characteristics | Values |
|---|---|
| Protein drinks reduce muscle soreness | No strong evidence |
| Protein drinks speed up muscle recovery | No strong evidence |
| Protein supplements help build muscle mass | Yes |
| Protein drinks are better than carbohydrate drinks | No |
| Protein drinks are better than water | Not clear |
| Protein drinks are better than no drink | Not clear |
| Protein drinks are better than other supplements | Not clear |
| Protein drinks are better than NSAIDs | Maybe |
| Protein drinks are better than turmeric | Yes |
| Protein drinks are better than curcumin | Yes |
| Protein drinks are better than massage | Not clear |
| Protein drinks are better than light stretching | Not clear |
| Protein drinks are better than hydration | Not clear |
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What You'll Learn
Protein shakes may not be effective for muscle pain
Protein shakes are widely believed to be the best way to reduce muscle soreness and speed up recovery after a workout. However, recent studies have found that protein shakes may not be effective in reducing muscle pain.
A study published in Human Kinetics in 2019 found that a post-workout protein drink did not reduce muscle soreness or speed up recovery any faster than a carbohydrate drink. The researchers recruited 30 men with at least one year of resistance training experience and had them perform a prescribed workout. After the workout, the participants were given either a whey protein hydrolysate-based drink, a milk-based drink, or a carbohydrate-only drink, all containing the same amount of calories. The participants then rested for 24 to 48 hours before rating their muscle soreness and performing strength and power tests to measure their muscle function. The results showed no significant difference in muscle recovery or soreness between the protein and carbohydrate groups.
Another study conducted by sports scientists at the University of Lincoln, UK, compared the effectiveness of whey-protein-based shakes, milk-based formulas, and a carbohydrate-only drink in reducing muscle soreness and enhancing recovery. The blind experiment involved 30 male participants with at least one year of resistance training experience. The results showed that neither the whey-protein-based shakes nor the milk-based formulas enhanced muscle recovery or reduced soreness more effectively than the carbohydrate-only drink.
While proteins and carbohydrates are essential for muscle recovery, the form of protein consumed immediately after training does not appear to significantly influence the recovery response or reduce muscle pain. Well-balanced daily nutrition practices that include sufficient protein and carbohydrate intake may be more effective in reducing delayed onset muscle soreness.
It is worth noting that the studies mentioned above have some limitations, such as a small sample size, and more research is needed to confirm the findings. Additionally, other factors, such as hydration, stretching, and nutrition, play a crucial role in muscle recovery and soreness.
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Carbohydrate drinks are as effective as protein drinks for recovery
While protein drinks are often seen as the best way to reduce muscle soreness and speed up recovery, studies have shown that they are not the answer to post-workout muscle pain. Research has found that protein drinks do not reduce muscle soreness or speed up recovery any faster than a carbohydrate drink.
Sports scientists at the University of Lincoln, UK, found that neither whey-protein-based shakes nor milk-based formulas enhanced the rate of muscle recovery following resistance training when compared to a carbohydrate-only drink. The study involved 30 male participants, all of whom had at least a year's resistance training experience. The men performed a prescribed workout and afterward had either a whey protein hydrolysate-based drink, a milk-based drink—both of which contained 32 grams of protein—or a carbohydrate-only drink. All the beverages had the same number of calories. The men rested for 24 to 48 hours and then rated their degree of muscle soreness. They also did strength and power tests to measure their muscle function. Both the protein and carb drinkers reported similar levels of muscle soreness and showed similar recovery of muscle power.
Another study published in the Brazilian Journal of Kinanthropometry and Human Performance in April 2016 also found that protein does not help stop soreness. The writers of the paper studied the time course of muscle soreness and found that while the exact mechanisms remain unknown, the symptoms follow a clear pattern.
Protein can help repair damaged muscles and maximize training adaptations, but it is not the only nutrient that aids in muscle recovery. Carbohydrates are also essential for effective recovery, as they help restore glycogen stores, which are depleted during intense exercise. Therefore, a nutrient-dense, carbohydrate-rich recovery meal that also includes some protein and fat is optimal for muscle recovery.
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Protein supplements can help build muscle mass
While protein supplements are often consumed to aid muscle recovery and reduce post-workout muscle soreness, studies suggest that they may not be effective in relieving muscle pain. However, protein is crucial for muscle growth and repair, and adequate protein intake can help increase muscle mass and strength.
Protein supplements are commonly used by athletes and active adults to enhance muscle mass and improve physical performance. Research suggests that protein supplementation may increase muscle mass and performance when combined with adequate training and dietary recommendations. For untrained individuals, consuming protein supplements may not significantly impact lean mass during the initial weeks of resistance training.
The optimal amount of protein required to build muscle is still debated. However, most studies agree that higher protein intakes, ranging from 0.5 to 3.5 g per kg of body weight, can support increases in lean body mass, especially when paired with resistance training. Animal protein sources are generally considered superior to plant-based proteins for muscle building due to their complete amino acid profiles and better digestibility.
Beta-alanine, an amino acid, has been shown to improve exercise performance and may contribute to increased muscle mass. Branched-chain amino acids (BCAAs) are also important for muscle growth, but their effectiveness as a supplement is unclear for those who already consume sufficient protein. HMB, a molecule derived from leucine, may be beneficial for increasing muscle mass, especially for beginners in weight training.
While protein supplements may not directly alleviate muscle soreness, they can play a crucial role in muscle growth and recovery when combined with a well-balanced diet and appropriate training regimen.
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Pre-loading protein may help prevent muscle soreness
Protein supplements are often consumed by gym-goers to boost muscle recovery and minimise post-workout muscle soreness. However, studies have shown that protein drinks do not reduce muscle soreness or speed up recovery any faster than a carbohydrate drink.
Protein shakes are commonly used after a workout to reduce muscle soreness and speed up recovery. However, a study published in Human Kinetics found that high-protein drinks did not increase the rate of muscle recovery following resistance training when compared with a carbohydrate-only drink.
While proteins and carbohydrates are essential for the effective repair of muscle fibres following intensive strength training, varying the form of protein immediately following training does not strongly influence the recovery response or reduce muscle pain.
However, it is important to note that consuming protein before and after training can help strengthen muscle fibres, refuel the muscles, and reduce the impact of delayed onset muscle soreness. A small study of eight healthy men found that those who pre-loaded with oat protein for 14 days experienced less soreness after an intense bout of downhill running compared to a placebo.
Therefore, while protein drinks may not be effective in reducing muscle soreness after a workout, pre-loading protein may help prevent muscle soreness.
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Other supplements can help treat muscle soreness
While protein supplements may not be the answer to post-workout muscle soreness, other supplements can help treat muscle soreness and improve recovery time.
Branched-Chain Amino Acids (BCAAs)
BCAAs are a popular post-workout recovery supplement as they contain a trio of key amino acids: isoleucine, valine, and leucine. These amino acids help to replenish amino acids naturally lost during a workout and are essential for repairing routine muscle damage that occurs during exercise. Studies suggest that taking a BCAA supplement before exercise is the best way to go.
Glutamine
Glutamine is an amino acid that performs many roles in the body, including removing waste products from the bloodstream and aiding in healthy brain, immune, and digestive function. It can become depleted after intense or prolonged exercise, and research has shown that glutamine supplements can help speed up the muscle recovery process, reduce muscle fatigue, and decrease muscle soreness after heavy training.
Turmeric
Turmeric is a powerful herbal ally for supporting an optimal immune response, and its active ingredient, curcumin, has been shown to be a great supplement for muscle soreness by reducing DOMS-related muscle fatigue. Studies suggest that taking curcumin after exercise is more effective than taking it before a workout. It is worth noting that curcumin is also found in its cousin, ginger, which is known to provide outstanding support for a healthy inflammation response.
Probiotics
Trillions of bacteria live inside the gut, and they are essential for gastrointestinal health, immune function, mood, and stress levels. Probiotics are supplements with good bacteria that support healthy digestive function, aid in protein absorption, and support an optimal immune response. As muscle soreness is a sign of immune activity, probiotics can help boost recovery time and lessen symptoms of discomfort.
Omega-3 Fatty Acids
While omega-3 fatty acids are usually associated with reducing inflammation and improving heart health, they are also ideal for reducing muscle soreness, aiding in bone repair, and improving blood and oxygen flow to the muscles, which helps to improve the range of motion and reduce joint soreness.
Creatine
Creatine is a naturally occurring substance that helps boost energy levels during workouts by aiding the body's production of adenosine triphosphate (ATP) or energy. It is also fantastic for post-workout recovery, helping to fast-track recovery times and improve strength output.
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Frequently asked questions
Studies have shown that protein shakes do not reduce muscle pain or speed up recovery after a workout. However, protein supplements can help people gain muscle mass and improve strength.
There are a few ways to reduce muscle soreness. One way is to consume protein before and after training. Another way is to do light stretching before and after a workout.
It is important to drink water before, during, and after exercise to aid muscle repair and growth. Eating foods with adequate potassium and sodium, such as bananas, coconuts, and raisins, can also help reduce muscle soreness.
Protein shakes can help repair muscles and reduce pain in the short term. They can also help people gain muscle mass in the long term.
