Power Up Your Muscles Why Protein Is Your Post-Workout Best Friend
Choose the right protein sources. Not all protein is created equal. Animal-based options like meat, eggs, poultry, and dairy are considered “complete” because they have all nine essential amino acids your body can’t create on its own. Plant-based sources like beans, rice, and quinoa can work, too, but you may need to
Crushing workout after workout might boost your ego, but your muscles need more than sweat to grow stronger. That’s where protein comes in, aka the ultimate repair kit for your body. After you push through squats, lifts, or a killer cardio session, your muscles form micro-tears. Protein swoops in to help repair and rebuild those fibers, and as a result, you not only reduce soreness but also build new muscle! How much protein do you need? Experts suggest that 20–40 grams of protein after exercise is usually enough to give your muscles the boost they need, but the exact amount varies from person to person. And while the old advice was to chug protein immediately after your workout, research now shows the window is much wider, sometimes up to 24 hours! So, don’t stress if you can’t grab a shake right away. The key is hitting your total daily protein goals.
combine them to get the complete amino acid profile. For example, pairing black beans with brown rice fills that nutritional gap. Get your protein in creative ways. Muscle recovery doesn’t have to be boring! Try blending a smoothie with Greek yogurt, berries, spinach, and protein powder for a refreshing post-workout pick-me-up. Chia seed pudding made with almond milk, protein powder, and nuts offers slow-burning energy. And don’t forget savory options: hard-boiled eggs, cottage cheese with veggies, or a hearty salad with grilled chicken or chickpeas. All are excellent ways to satisfy your protein needs. When you fuel smart, you can recover faster, reduce soreness, and keep building strength without missing a beat. Your muscles and your next workout will thank you!
CLIENT SUCCESS STORIES
“So glad my doctor recommended Horizon Physical Therapy for my treatment. All of the staff at this facility are friendly, knowledgeable, and go out of their way to make you feel welcomed. My therapist, Dr. Patricia Kennedy, listened to my concerns and tailored a treatment program that not only met my needs, but exceeded my expectations! She ensured I always understood how to do the exercises and upon completion of my therapy she gave me exercises and suggestions for how to do them at home. If I ever need therapy again, I will definitely return to Horizon!” –Diane M.
“I went for physical therapy because my right ring finger was locking and I had to manually move it with my other hand. After 6 weeks of therapy I learned how to complete exercises that have kept my finger working properly. The staff was so friendly and the atmosphere was excellent.” –Stephanie D.
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