Let’s start with the fundamentals of muscle recovery and muscle growth. Muscles are made up of amino acids, and to build new tissues you need a combination of all the essential and non-essential amino acids. Non-essential amino acids are amino acids the body can create on its own through various metabolic processes. Essential amino acids (like BCAAs) are those that must be consumed through our diet because the body cannot synthesize them.

Skeletal muscle is also always in a dynamic state of negative and positive protein balance. When we exercise, our muscles are broken down to release amino acids and are used to regenerate new tissue, act as energy substrates, or be used in the synthesis of enzymes, immune system components, or hormones. However, to shift the body into a positive protein balance (building state), exogenous protein sources must be consumed.

That’s where protein powders or protein from food comes in! All animal proteins act as complete proteins that supply the body with all the essential amino acids needed to build new tissues. Some plant sources such as soy and hemp protein can also act as complete proteins, but animal-based proteins are the highest quality.

Therefore, you don’t need protein powders after exercise to help build and restore muscle tissues — but you DO need protein.