Many customers have asked us about the best way to use our Momentous Recovery formula. So now let’s look at how you can incorporate post-exercise protein into your daily routine to improve performance and recovery.
When’s the Best Time to Take Momentous Recovery?
There has been some doubt cast on the notion of a “recovery window” – which means a timeframe after exercise in which you should ingest protein and carbs. However, a bevy of research supports the concept that you can aid your recovery by combining these two macronutrients within an hour of finishing your workout.
There are several different kinds of protein sources, but while each claims to be the best, a study published in The American Journal of Clinical Nutrition concluded that whey-based options are more effective for supporting acute recovery than casein alternatives. “Whey protein stimulates postprandial muscle protein accretion more effectively than do casein and casein hydrolysate,” they wrote. “This effect is attributed to a combination of whey's faster digestion and absorption kinetics and higher leucine content.”
Another study by Dutch exercise scientist Luc van Loon concluded that “Dietary protein ingestion after exercise stimulates muscle protein synthesis, inhibits protein breakdown and, as such, stimulates net muscle protein accretion following resistance as well as endurance type exercise. Protein ingestion during and/or immediately after exercise has been suggested to facilitate the skeletal muscle adaptive response to each exercise session, resulting in more effective muscle reconditioning.”
Is it Beneficial to Also Supplement with Protein Before Bed?
There’s an awful lot of hype out there that suggests eating late at night is bad for you in some way. If your goal is to lose weight or change your body composition in certain ways, then there might be something to this. But if you’re prioritizing performance, building muscle, and/or recovering faster and more completely between workouts, then such advice goes out the window.
There’s plenty of evidence to demonstrate the efficacy of evening protein consumption in support of such aims. For example, a study conducted by nutritional scientists at Maastricht University Medical Centre in the Netherlands asked one group of young, healthy men to take a protein supplement after an evening workout, while others merely ingested a placebo. The protein group increased protein synthesis and uptake by a significant 22 percent.
Another review published in Frontiers in Nutrition examined a broad swath of previous studies on nighttime protein ingestion. They concluded that the benefits of taking 20 to 30 grams of complete protein (i.e., one that contains all nine essential amino acids) in the evening isn’t confined to the impact of that particular dose, but also accelerates recovery by increasing the total amount of protein you consume each day and increasing your overall calorie intake. Furthermore, they noted that combining strength or power training with such supplementation can increase overnight muscle synthesis by 37 percent. They suggested that the mechanism for such an effect is that pre-protein exercise “increases the efficiency by which pre-sleep protein derived amino acids are used.”
How Much Protein Do I Need?
The optimal dose of protein after workouts is 20 to 30 grams. This amount enables your body to start rebuilding itself after exercise and clears the minimum of 20 grams needed to fully activate the potent amino acid leucine. Some supplement companies try to advance the arms race around grams of protein per serving, but the Frontiers in Nutrition review mentioned earlier stated that studies that involved supplementing with 20 to 30 grams of protein rather than 40 or more led to better recovery outcomes for participants. This is supported by the Dutch study referenced, in which the author wrote, “Ingestion of approximately 20 g protein during and/or immediately after exercise is sufficient to maximize post-exercise muscle protein synthesis rates.”
So what does 20 grams of protein powder actually look like? To remove the guesswork, we sized the scooper that comes inside every container of Momentous Recovery so that two scoops provide 21.25 grams of grass-fed whey protein. If you’re allergic or intolerant to dairy, don’t despair. We’re launching a plant-based version soon that contains the same amount of complete protein sourced from a combination of pea and rice that provides a full spectrum amino acid profile (i.e., all the amino acids your body can’t create on its own). Simply put, if you want to recover quicker and more fully, optimize your training gains, or build lean mass, Momentous Recovery is for you.
 Bart Pennings et al, “Whey Protein Stimulates Postprandial Muscle Protein Accretion More Effectively than do Casein and Casein Hydrolysate in Older Men,” The American Journal of Clinical Nutrition, May 2011, available online at https://pubmed.ncbi.nlm.nih.gov/21367943/.
 Luc J C van Loon, “Role of Dietary Protein in Post-Exercise Muscle Reconditioning,” Nestle Nutrition Institute Workshop Series, April 2013, available online at https://pubmed.ncbi.nlm.nih.gov/23765352/.
 Peter T Res et al, “Protein Ingestion Before Sleep Improves Postexercise Overnight Recovery,” Medicine & Science in Sports & Exercise, August 2012, available online at https://pubmed.ncbi.nlm.nih.gov/22330017/.
 Tim Snijders et al, “The Impact of Pre-Sleep Protein Ingestion on the Skeletal Muscle Adaptive Response to Exercise in Humans: An Update,” Frontiers in Nutrition, March 6, 2019, available online at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6415027/.