Extra Protein can reduce fat storage, increase muscle power, improve athletic performance and reduce muscle waste with ageing
A protein drink after exercise can help with muscle pain and recovery
Ingestion of a single post-exercise protein mixture increases the rate of force and power restoration at 48 hours, suggesting potential for protein to enhance performance in high-intensity exercises and during the delayed-onset muscle soreness period. (Etheridge T et al, A single protein meal increases recovery of muscle function following an acute eccentric exercise bout. Appl Physiol Nutr Metab. 2008 Jun;33(3):483-8).
Increase protein and reduce stored fat
Researchers explored whether high- or low- protein diets might lead to less weight gain when consuming excess calories due to the ability of the body to burn extra energy with a high-protein diet. Those who consumed high- protein diets stored 45% of the excess calories as lean tissue, or muscle mass, while those on the low-protein diet stored 95% of the excess calories as fat(The Obesity Society Annual Meeting at ObesityWeekSM 2014 in Boston, Mass).
There are 8 essential amino acids which must be obtained from your diet. Eggs and dairy products are the best sources. Use egg whites and skim milk as these will not increase cholesterol. Also, protein (muscle building) powders are an easy way of adding that extra protein to the diet. There are a number of brands on the market, I have found the protein powder Michelle Bridges Vanilla/Chocolate Protein Blend with Ancient Grains, nutritious protein powder that has been formulated to help nutritionally support body composition and support your lean body goals, exercise and training routines. This protein powder consists of Pea Protein Isolate, Organic Brown Rice Protein Isolate, Ancient Grains Protein Blend (Organic Oat Bran, Organic Amaranth, Organic Quinoa, Organic Buckwheat, Organic Millet and Organic Chia) and has a high branch-chain amino acids content.