Research
Micronutrients & recovery
Consuming high-quality protein (whey and casein) immediately before, during, or after exercise optimizes recovery, immune function, and lean body mass.
Try to eat a meal or snack with high-quality protein (like whey, casein, eggs, or meat) around your workout—either before, during, or after. This helps your muscles recover, reduces soreness, and supports your immune system.
GoodSupportsHIGH confidence
Appropriately timed protein intake is an important component of an overall exercise training program, essential for proper recovery, immune function, and the growth and maintenance of lean body mass.
Why this rating
Supported by tracer studies and clinical trials cited in the position stand, though the stand itself is a review.
Source
International Society of Sports Nutrition position stand: protein and exercise
Bill Campbell et al. · Journal of the International Society of Sports Nutrition · 2007
narrative_reviewCited 700×
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