Exercising but Not Getting Stronger? Your Protein Intake Might Be the Problem

Introduction

People who exercise daily but experience minimal strength gain often feel tired and fatigued. Protein is commonly an overlooked factor here. Exercise will help to build muscles only with a proper intake of proteins. Proteins are often referred to as building blocks and are needed by our bodies for maintenance of tissues, along with repair wear and tear. Without sufficient protein intake especially post workout, our body will be unable to address the muscle repair and synthesis¹.In this blog let’s understand the protein needs of the exercising individuals, role of proteins pre and post workout and common protein mistakes made by exercising adults.

Role of protein Pre &Post Workout? Are we consuming enough protein?²

Strong evidence proves that consuming proteins pre and post workout increases muscle protein synthesis. However, for better recovery and improving muscle strength, what matters is consuming a nutrient dense, protein dominant diet consistently which also provides adequate calories. Once sufficient calorie and protein consumption are taken care of, having proteins around workouts proves beneficial, especially post workout, however this depends on workout duration , intensity and how often an individual trains in a day. According to recent suggestions there is no need to take proteins immediately within an hour of workout, however having nothing offers no benefits and may prove to be a disadvantage as protein plays a vital role in muscle repair and synthesis.

How much protein do we actually need?²

RDA (Recommended Daily Allowance) is 0.8g/kg/d for a sedentary individual, which may help prevent deficiency however a daily protein consumption of 1.4 to 2.0g/kg/d is required for building and maintaining muscle mass for physically active individuals who are sportsmen or do extensive resistance training. For regular individuals who do moderate exercise, the recommendation for protein is  1-1.2 g/kg/d. However most of the individuals who are exercising fail to consume the recommended amounts of proteins in their meals.

Relationship between exercise and protein for muscle gain and recovery.²

Exercise triggers our body to change the body composition, and proteins provides the necessary material to the body to adapt and become stronger. An optimal protein intake in combination with resistance or endurance training promotes muscle protein synthesis and helps in muscle repair. Proteins support muscles depending on the type of exercise. During endurance exercises such as walking, jogging, or cycling, protein plays a vital role in supporting muscle recovery. In case of strength training activities like weightlifting, protein provides the essential building blocks required for muscle repair and growth.

Common protein mistakes in adults who are exercising.

Eating lesser protein than the Requirement.  Since healthy adults who exercise actively have higher protein requirements than sedentary individuals, if they do not meet the higher protein requirements, muscle synthesis will not be optimal.^2,3

 Having proteins in one meal: Individuals who exercise commonly include a large amount of protein in one meal preferably for dinner; however, it is advisable to include moderate amount of high-quality proteins (20-30g) spread across 3 meals -breakfast, lunch and dinner which effectively fuels 24-hour muscle protein synthesis. ⁴

Thinking More Protein is better: HPD’s -High Protein Diets may be necessary in certain clinical conditions, however too much protein without caution could be harmful for healthy individuals. Many athletes and individuals who exercise overuse protein beverages/powders available in the market for better performance, however consuming excess proteins may cause a metabolic strain on liver, kidneys and bones. Research does not support excess protein than the recommended levels, stressing that ‘More is not always better.’⁵

Not focusing on the protein quality: The Quality of proteins is equally important as the quantity when it comes to exercise recovery and maintenance of muscles. DIAAS – Digestible Indispensable Amino Score helps to understand how well a protein provides essential amino acids that are required by our body. Whey, casein, eggs, lean meat, fish, soy are considered as first class proteins due to high DIAAS values and provide good amino acid balance. Including first class proteins spread across the day in meals, enables the body to recover, repair and get stronger.⁶

How much protein is needed for beginner’s vs regular exercisers.

According to International Society of Sports Nutrition ISSN⁷

RDA for healthy individuals is 0.8g/kg/d, however a daily protein consumption of 1.4 to 2.0g/kg/d is required for building and maintaining muscle mass for most active individuals who exercise extensively.² Consuming high-quality protein which have all the amino acids required for repair and growth consistently is the key for muscle synthesis and strength. Along with regular diet, adding dairy based nutritional beverage like Complan VieMax can support gut wellness and strength with high quality proteins and minerals supporting muscle and bone health.

References

1. Wang, J. (2024). The importance of proteins: Building blocks of life. Journal of Nutrition & Food Sciences, 14, 55. https://doi.org/10.35248/2155-9600.24.14.55

2. Cintineo HP, Arent MA, Antonio J, Arent SM. Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training. Front Nutr. 2018;5:83. Published 2018 Sep 11. doi:10.3389/fnut.2018.00083

3. Nunes EA, Colenso-Semple L, McKellar SR, et al. Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults. J Cachexia Sarcopenia Muscle. 2022;13(2):795-810. doi:10.1002/jcsm.12922

4. Mamerow MM, Mettler JA, English KL, et al. Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults. J Nutr. 2014;144(6):876-880. doi:10.3945/jn.113.185280

5. Delimaris I. Adverse Effects Associated with Protein Intake above the Recommended Dietary Allowance for Adults. ISRN Nutr. 2013;2013:126929. Published 2013 Jul 18. doi:10.5402/2013/126929

6. Herreman L, Nommensen P, Pennings B, Laus MC. Comprehensive overview of the quality of plant- And animal-sourced proteins based on the digestible indispensable amino acid score. Food Sci Nutr. 2020;8(10):5379-5391. Published 2020 Aug 25. doi:10.1002/fsn3.1809

7. Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. Published 2017 Jun 20. doi:10.1186/s12970-017-0177-8