Fall 2025
How protein can improve performance and speed up recovery
Dialing in your nutrition is one of the quickest ways a tactical athlete can improve their training and maximize recovery. While carbohydrates fuel training and fats support endurance and hormone function, protein is typically the main nutrient when it comes to recovery and building or maintaining muscle.
One of the main questions is about timing: how important is it to time our protein intake around training? Does it really matter, and is there is practical way to apply this in real life?
Why protein is essential for tactical athletes
Protein is made up of amino acids, the building blocks of muscle as well as many other tissues in the body. Maintaining our muscle mass is a balance between building muscle (through muscle protein synthesis or MPS) and tearing it down (exercise, stress, etc).
Adequate protein intake looks like:
- Muscle repair and growth after hard training
- Adaptations to endurance and strength training
- Reduced muscle soreness and improved recovery time
- Immune system health
- Maintenance of lean body mass, especially during energy deficit
Sports nutrition guidelines recommend 1.4-2.0 grams of protein per kilogram of body weight per day for athletes, with higher intakes recommended (up to ~2.2 g/kg/day) during intense training blocks or when athletes are in a calorie deficit.
The evolution of protein timing
Protein timing started with the idea of an “anabolic window” — a short period, often believed to be within 30-60 minutes post-exercise, where consuming protein would maximize muscle growth. Newer research suggests that while protein intake shortly after training is beneficial, the window to consume and see benefits is wider. This emphasizes the importance of total daily protein intake and even distribution across meals, while still recognizing the need to consume protein close to training.
Timing strategies in practice
1. Pre-Exercise Protein
Eating protein before training ensures that amino acids are available during exercise, which may help reduce muscle breakdown. A balanced meal or snack with 20-30g of high-quality protein consumed 2-3 hours before training is ideal.
Examples:
- Greek yogurt with granola and berries
- Smoothie with whey protein, banana, and oats
2. Post-exercise protein
Consuming protein after training moves the body from a catabolic state to an anabolic state. Research indicates that 20-40g of protein after exercise stimulates muscle protein synthesis best, with larger athletes or those training multiple times per day benefiting from the higher end. Pairing protein with carbohydrates enhances glycogen replenishment, which is especially important for endurance athletes or those training multiple times per day.
Examples:
- Turkey sandwich with fruit
- Whey protein shake
3. Even distribution across the day
Instead of one or two large protein-heavy meals, athletes benefit from spreading protein intake evenly across 3-5 meals/snacks. Studies show that 0.25-0.4g/kg per meal is optimal for stimulating MPS multiple times throughout the day. For a 70-kg athlete, that equals about 20-30g of protein at breakfast, lunch, dinner, and one or two snacks.
4. Pre-sleep protein
Consuming 30-40g of casein protein (found in dairy products) before bed can enhance overnight recovery and muscle growth by providing a slow, steady release of amino acids.
Examples:
- Cottage cheese with fruit
- Casein protein shake
- Glass of milk with a handful of nuts
Protein quality and sources
The quality of protein is also important. High-quality proteins contain all nine essential amino acids (EAAs) and are particularly rich in leucine, the amino acid that directly stimulates MPS.
- Animal-based proteins: whey, casein, eggs, poultry, fish, lean beef
- Plant-based proteins: soy, pea, quinoa, lentils, beans
For athletes on plant-based diets, supplementation with soy, pea, or rice protein powders can help meet needs and ensure proper timing.
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Meal/Snack examples for athletes
- Breakfast (25g protein): 3 eggs with spinach and whole-grain toast
- Snack (20g protein): Greek yogurt with nuts and honey
- Lunch (30g protein): Grilled chicken wrap with hummus and veggies
- Post-Workout (30g protein): Whey protein shake with banana
- Dinner (35g protein): Salmon with quinoa and roasted vegetables
- Pre-Sleep (30g protein): Cottage cheese with pineapple
Key takeaways
- Total daily protein intake is the top priority. Aim for 1.4-2.0g/kg/day.
- Distribute protein evenly across 3-5 meals/snacks, 20-40g each.
- Time protein around training. Consume a protein-rich meal before and after workouts.
- Combine protein with carbs for optimal recovery.
- Consider pre-sleep protein to support overnight recovery.
- Choose high-quality protein sources.
Conclusion
For athletes, protein is far more than a muscle-building nutrient — it is key for performance, recovery, and long-term health. While the total amount consumed each day is the most important factor, strategic timing of protein intake around workouts and across the day can give tactical athletes an additional advantage. By planning meals and snacks to deliver steady, high-quality protein, tactical athletes can recover faster, train harder, and ultimately perform as needed.
