The Importance of Recovery from Exercise, and the Key Role of Proteins

If you are training to improve your health and fitness, or you are an elite athlete preparing for the Olympics, full recovery is a crucial aspect of any exercise regimen. During the recovery period, the body repairs itself and adapts in preparation for the next exercise bout. Engaging in high-intensity exercise and sports events after a full recovery, decreases the risk of potential injury. Moreover, shorter recovery time, enables individuals to increase exercise frequency and intensity, which is conducive to more profound physiological adaptations and greater enhancement of physical performance.

Providing your body with the optimal amount of all the nutrients it needs, is key to facilitate a full recovery from exercise. Proteins represent large, complex molecules that are an integrating part of numerous structures of the body and play many key roles to ensure normal physiological functions.

Proteins are composed of smaller units, called amino acids that are attached to one another in long chains. Animal products provide a higher biological value proteins, as they contain all essential amino acids, whereas vegetable sources provided lower biological value proteins, because generally they lack one or more of the essential amino acids.

There are 20 different types of amino acids, which can be combined in various ways to form proteins with different characteristics and functions. Depending on the specific amino acids sequence, each protein exhibits a unique 3-dimensional structure necessary for its specific function. These important nutrients perform most of the work at a cellular level, and are required for a myriad of biological processes, and for the regulation of the body’s tissues and organs.

In humans, the total amount of muscle proteins exceeds that of any other protein. In an individual weighing around 70kg, about 35-40% is made up of skeletal muscles, which are composed of water, minerals and about 20% proteins. Because proteins represent the building blocks of the body, they are especially important for recovery and for increasing muscle mass. Cow’s milk does not only provide higher quality proteins, but it is also cost-effective.

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