March is National Nutrition Month, making it the perfect time to focus on how nutrition supports your fitness goals. One key element? Protein.

If you’ve ever felt sore a day or two after a workout, you’ve experienced Delayed Onset Muscle Soreness (DOMS), a normal response to exercise, especially strength training. This happens when microscopic tears form in muscle fibers, triggering inflammation. As your body repairs these tears, your muscles become bigger and stronger. “When you engage in intense exercise, such as you do when you are resistance training, protein is the key to building back up the muscle tissue that is damaged, promoting muscle growth,” says Tess Queen, Registered Dietician at VIDA Reston. Without enough protein, your body can’t recover as efficiently, which can slow progress.  

So is it better to eat protein before or after exercise? The truth is, there isn’t much of a difference. A study that compared men who consumed protein before workouts to those who consumed it after found no significant difference in muscle growth between the two groups. However, “while focusing on protein and muscle growth, it becomes most important to focus on the amount of protein you are consuming per day. A good general goal can be about 20-30 grams of protein within an hour after your workout,” recommends Queen.

While focusing on protein and muscle growth, it becomes most important to focus on the amount of protein you are consuming per day. A good general goal can be about 20-30 grams of protein within an hour after your workout.”

There are many other reasons to ensure protein is in your diet. Protein consumption can reduce hunger levels due to its effects on several hormones that control hunger and fullness signals in your body. It can also be good for your bones, boost metabolism, lower blood pressure, and speed up injury recovery. However, make sure you’re pairing protein consumption with other healthy practices to get the results you’d like.

At VIDA, we are here to make your life better. That’s why we offer over a dozen smoothie options at our Fuel Bar that are high in protein content. Check out some of our highest-protein shakes that not only taste good, but will also strengthen your muscles:

  • Apples and Oats – 438 calories, 37g protein, 45g carbs, 13g fat
  • Old Faithful – 492 calories, 37g protein, 47g carbs, 21g fat
  • PB&J – 372 calories, 33g protein, 41g carbs, 10g fat

Having trouble regulating your protein intake, or are you simply unsure how much protein you should have to support your specific routine? Our Registered Dietitians at VIDA are here to help! This National Nutrition Month, save $25 when you sign up for an initial consultation and $50 off follow-up sessions. Schedule your first session today.

Power Up with Protein: Fuel Your Goals This National Nutrition Month Written by: Bonnie Zhu