When the weather turns cold, muscles have to work harder to stay warm, which can easily lead to fatigue and reduce performance. Plant protein, rich in amino acids and natural anti-inflammatory substances, is considered a healthy choice for muscle recovery during this stage.
7 types of plant protein that are good for muscle recovery
Soy protein: This is one of the few comprehensive plant proteins that contain 9 essential amino acids. Research shows that consuming 25g of soy protein twice a day helps reduce muscle damage and speed up recovery thanks to its antioxidant content.
Peanut protein: Rich in leucine, an important amino acid in muscle synthesis, but lacking methionine. For optimal results, peanut protein should be used in 30g or more or combined with other protein sources, recommends Dr. Anna Giorgi, Chicago Sports Nutrition Center (USA).
Potato protein: Is a complete, easily absorbed protein. Research shows that 30g of potato protein after exercise brings the same level of muscle synthesis activation as whey protein, suitable for vegetarians and people who are sensitive to milk.
Mycoprotein: Protein comes from the Fusarium venenatum microflora mushroom. In a study on endurance athletes, 25g of mycoprotein for muscle synthesis is equivalent to another high-quality protein, suitable for meat replacement seekers.
Rice protein: Extracted from brown rice. When using 24g per day combined with 8-week resistance training, users recorded an improvement in lean muscle mass, strength and endurance equivalent to whey.
Hemp Protein: Contains anti-inflammatory compounds, helps reduce muscle pain and fatigue. Research has recorded specific gender benefits: increased muscle thickness in women and maintained muscle strength in men after exercise.
Almond protein: Produced from almonds. Supplementing 57g per day for 8 weeks helps reduce muscle pain and increase physical endurance, especially in middle-aged people with mild weight gain.
How to use plant protein effectively in the cold season
Adults need 46 - 56g of protein/day, higher than if exercising regularly. The ideal content for muscle recovery is 30 - 40g of plant protein per serving, containing 2.5 - 3g of leucine. You can add it to oatmeal porridge, warmer sua or ca, avoid boiling it over 100°C for a long time to maintain its nutritional value.
