Protein for Recovery and Muscle Repair

Functional Training can be intense. The heavy lifts, high-rep workouts, and minimal rest periods push your muscles to the edge. That’s the point: to grow stronger by breaking down muscle tissue. But here’s the key: you don’t grow during training — you grow during recovery.

‍

What Happens to Your Muscles During Training?

When you perform strength-based movements like deadlifts, squats, Olympic lifts, or even bodyweight exercises, you create microtears in your muscle fibers. This is a natural part of resistance training and a necessary stimulus for muscle growth. But training also increases muscle protein breakdown; your body starts to break down damaged muscle proteins to make room for new, stronger ones.

If all you do is train without enough protein, your body won’t repair the damage, and you’ll risk:

• Chronic soreness

• Decreased performance

• Fatigue and injury

• Muscle loss over time

How Protein Repairs and Builds Muscle

Protein is made up of amino acids; the building blocks your body uses to rebuild and strengthen damaged muscle fibers. After a training session, your body shifts into recovery mode and ramps up muscle protein synthesis, the process of repairing muscle tissue and building new muscle.

Here's How the Process Works:

Muscle stress during training → triggers inflammation and microtears.

Protein intake provides amino acids.  

New muscle proteins are built, leading to muscle growth and strength gains.

Without adequate protein, your body can’t complete this repair process effectively.

‍

Why Protein Timing Matters

Post-Workout: The Anabolic Window

Within 30–60 minutes after your training, your muscles are most sensitive to nutrients. Consuming 20–40g of fast-digesting protein, like whey, helps:

• Reduce muscle breakdown

• Speed up recovery

• Replenish amino acid stores

Pairing protein with carbs also helps replenish glycogen stores — especially important after high-volume or endurance-style sessions.

‍

Daily Protein Needs Requirements to support muscle repair and recovery, most people should aim for:

1.6–2.2 g of protein per kg of body weight per day (about 0.7–1 g per pound)

‍

Example:

A 175 lb (80 kg) person needs 130–175g of protein daily.

Spread this out across 3–5 meals or snacks to keep MPS elevated throughout the day.

‍

Best Types of Protein for Recovery: where you can eat whole foods, but Protein Powders are a good substitute; however, they should not be prioritised over real food!

‍

About InnerFight

InnerFight is a premier fitness and endurance coaching company based in Dubai. Whether you’re a busy professional seeking peak performance or an athlete pursuing ambitious dreams, InnerFight offers a supportive community where hard work, honesty, and simplicity drive extraordinary results.
‍

We share insights, advice, tips and success stories to empower your fitness journey:

• The InnerFight Podcast features fitness, mindset, and personal stories

• The Endurance Podcast covers running, cycling, and triathlon training

• The InnerFight Blog delivers expert articles from certified coaches
  ‍

Follow us on LinkedIn, Instagram, Facebook, and X for weekly motivation, training tips, and behind-the-scenes content from our Dubai community and international training camps.
‍

If you’re based in Dubai, visit our 5,000 square foot facility to experience our world-class strength and conditioning classes, personal training, and endurance coaching. Receive 3 free sessions to experience our approach firsthand.

‍

Fun  - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK

‍