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Protein Intake Strategies That Help Support Muscle Repair in Physical Therapy

Blog / Protein Intake Strategies That Help Support Muscle Repair in Physical Therapy

We all know that strength training in any form, be it bodybuilding or physical therapy, is associated with bigger muscles. However, it should also be noted that in order for muscles to recover from exercise or injury, they need to repair themselves. This is where proper protein intake comes in.

As you probably recall from high school health class, amino acids are the building blocks of muscle and we get amino acids in our diet from protein-containing foods and beverages. Now think of amino acids as bricks: if our body's muscle mass is a house that becomes damaged, it cannot be repaired without being supplied with the bricks to do so.

If you do not consume enough protein to support muscle repair and the muscles remain damaged, this can result in muscle loss and further limited mobility. Thus, optimal protein intake is just as critical for recovery as the physical therapy itself. Don't know where to start? Here are some strategies to set you up for success.

Have at Least 20 Grams of Protein at Breakfast

Ideally, you want to eat a meal as soon as you can after waking up, and you want this meal to have a generous amount of protein. This is because muscles go into full repair mode when you're sleeping. During sleep, the body is able to use the energy you aren't expending during waking activities to commence crucial functions like reducing inflammation, releasing growth hormone, and repairing muscle fibers.

This highlights the importance of good quality sleep for more efficient muscle repair, but also explains the crucial need to consume protein right after waking. Your "fuel tank" of amino acids is usually depleted by the time you wake up, so if you do not refill it, you increase your risk of experiencing muscle breakdown.

Given that science has shown us that around 20-25 grams of protein per feeding is optimal for muscle maintenance and growth, most dietitians recommend a minimum of this amount to kick start your muscle recovery for the day.

Here's a good starting point of examples to get 20 grams of protein in the morning:

Note that, depending on your body size, injury severity, and overall calorie intake, many people may need even more protein in the morning. Consult a registered dietitian to determine your individual needs.

Choose Lean, High-Quality Sources of Protein

Knowing what foods have protein is half the battle. For the best recovery, you also need to know which sources of protein are better than others. Ideally, you want to steer clear of proteins that are high in saturated fats and added sugar. Here are some examples:

While all of these foods do contain protein, they also contain unhealthy compounds that can cause inflammation in the body. When the body is dealing with unnecessary inflammation, it can slow all forms of healing. Inflammation is also the body's natural response to injury, so you want to make sure your diet is full of anti-inflammatory foods to better help your body's repair processes.

Some protein sources that are more anti-inflammatory include the following:

In spite of the fact that both plant and animal sources of protein have the ability to help repair muscles, animal proteins contain all of the amino acids the body needs. One of these amino acids, leucine, is particularly high in animal sources of protein and plays a critical role in creating new muscle tissue.

This is why fitness enthusiasts and bodybuilders lean into protein sources like egg whites and whey protein, which are some of the richest sources of leucine and other essential amino acids. Conversely, there are only a handful of plant protein sources that contain these compounds. So, if you do not eat animal products, you'll want to consult a professional or do a bit more research to support your recovery through diet.

Evenly Distribute Protein Intake, When Possible

Studies show that the body's muscles uptake amino acids most optimally when we distribute our protein intake evenly throughout the day. For example, let's say your daily protein needs are 90 grams per day. You likely won't recover as well if you only manage to get 10 grams of protein at breakfast, 20 grams of protein at lunch, and then pile on 60 grams at dinner to catch up.

Instead, you would want to get 30 grams at each of these three main meals. This type of protein intake timing, along with getting in all of your daily needs in general, has been shown in recent science to be more important than how much protein you get immediately after exercise.

Don't Be Afraid of Carbs

Last, but not least, make sure you're also not neglecting your carb intake. Carbs are muscle repair's best friend as they stimulate the release of insulin. Insulin has many functions, but one of them is shuttling amino acids from the bloodstream to your muscle tissue. What's more, muscle breakdown and loss happens at a significantly slower rate when insulin levels are elevated, and carbohydrates play a vital role in making this happen.

All in all, sufficient protein intake is crucial for all bodily processes, but arguably the most crucial when it comes to muscle building and repair. Even for muscles that are not necessarily damaged, immobility that comes from a sharp decrease in physical activity due to injury or illness can significantly increase muscle loss. Eating enough protein using the strategies above can help slow this loss for overall better recovery. Finally, don't just focus on protein for muscle repair. Eating an anti-inflammatory diet rich in lean proteins along with whole grains, fruits, vegetables, and healthy plant fats also gives your body the tools it needs to heal and rebuild.

Destini Moody, RD, CSSD, LD

About the Author

Destini Moody, RD, CSSD, LD

Senior Contributor

Destini Moody is a board-certified specialist in sports dietetics who has provided nutrition counseling for athletes at UC Berkeley, the San Francisco Giants, and the NBA. With over 8 years of experience, she specializes in sports supplements, injury recovery, and body composition modifications.