Everything You Need to Know About How Protein Supports Performance

There are almost as many protein supplements as there is information about protein. As you work along your fitness journey, protein is a word you'll likely hear a lot. And if you’re vegan, everyone you speak to suddenly becomes a protein expert.

There's conflicting advice around the finer details of what is essentially your body's master builder, but the key is that protein helps keep you performing at your best. It makes sure your muscles bounce back stronger after a workout and keeps your immune system in check.

We obviously concern ourselves with protein here at Pure Plant Protein (it's in the name), so we've compiled the info you need to make sure you understand what protein is and how much to consume.

Why protein is important for muscle recovery

When you wrap up a challenging workout, your body enters a critical phase where proper nutrition can make or break your recovery. Protein is an important part of this process, and understanding why can help you maximise your fitness gains.

During exercise, your workout essentially creates tiny tears in your muscle fibres. This is part of the natural process that leads to stronger, more resilient muscles. However, your body needs the right materials to repair and rebuild, and that's where protein steps in. Protein gets broken down into amino acids, molecular building blocks that repair the microscopic tears. Think of this process as adaptation and improvement. Your body rebuilds the muscles to be stronger than before, but only if it has enough protein on hand to do the job.

Beyond muscle repair, post-workout, something like our faba bean protein helps kickstart your metabolism and can help manage exercise-induced fatigue. When paired with carbohydrates, it creates a powerful recovery combo that replenishes energy stores while supporting muscle repair. 

The role of protein in endurance vs. strength training

Protein, even vegan protein, isn't just for bodybuilders, despite many people thinking this is the case. This mighty macronutrient plays different but equally vital roles depending on your workout style:

• For endurance, protein isn't just about building muscle. After those long runs or rides, your muscles take a beating. Consuming 20-25g of quality protein post-workout helps repair that damage. Plus, pairing it with carbs can boost glycogen recovery when you're running low on time or energy.
• Strength trainers have different needs. When you're lifting heavy, protein becomes your best friend for building and maintaining muscle. Most research points to needing about 1.6-2.2g per kilogram of body weight daily, spread across 3-4 meals.

Both types of athletes generally need more protein than couch potatoes (somewhere between 1.2-2.0g/kg daily). Endurance athletes typically fall on the lower end (unless you're into ultra-endurance stuff), while strength trainers need a bit more.

If you're cutting calories, bump up your protein to around 2.0g/kg to preserve that hard-earned muscle mass. Protein timing matters less than getting enough throughout the day, but grabbing some within an hour of intense workouts is always a good idea.

What happens if you don’t get enough protein?

The warning signs that you aren't getting enough protein can be pretty sneaky at first. You might not realise you're running low until things start getting serious.

It's important to understand that protein deficiency is rare, but it creeps up on you. Early on, you probably won't feel much different, but stick with inadequate protein for months, and your body starts sending some pretty clear messages:

• Your hair might become thin and breakable
• Your nails could turn brittle
• You'll likely start feeling more worn down than usual
• You may get hungry more often since protein helps keep you satisfied between meals
• Your immune system takes a hit, meaning you might catch every bug that goes around the office
• Some people notice their mood gets wonky, or they have trouble concentrating

The more serious stuff kicks in when your muscles start weakening, as they need those amino acids to stay strong. In extreme cases, even your bones can suffer, leading to stress fractures when they don't get the protein support they need. Essentially, your body runs on protein for way more than just building muscle, so keeping up with your daily needs really matters.

The easiest and tastiest way to hit your protein goals

We've made it super easy for you to get some extra protein in your day by ensuring the process is super delicious. We also have a ninja option if you need it; allow us to explain:

• Our main flavours, chocolate, vanilla and coconut, are super tasty and having them in a shake or as part of your smoothie is more like a treat than anything else
• Our unflavoured option is the ninja; you can chuck it into lots of stuff and you won't even notice the protein boost at play. Pasta sauce, soups, brownies and more are all on the cards.
• Our protein pancakes are a great way to have a scrumptious breakfast or snack while upping that protein intake

At the end of the day, staying on top of your protein intake shouldn’t mean overhauling your diet or choking down bland shakes. Pure Plant Protein helps you fuel better, feel stronger, and perform at your best, with clean, plant-based ingredients that fit seamlessly into your lifestyle.

Try it for yourself and see how easy it can be to hit your goals. No complicated routines, no compromise on taste. Let’s go.