This graph provides key tips for tailoring protein intake for sport.
The improvements in fitness that occur as a result of training follow what is known as the 'Supercompensation Principle'. Exercise stresses the body below baseline, after which the body recovers to its initial level of fitness (baseline) plus a "little more". The "little more" is known as supercompensation. As the human body is an adjustable organism, it will feel the need to adjust itself to a higher level of fitness in anticipation of the next training session. If you can time the next training session within the supercompensation period, the body will advance to a higher level of fitness.
Protein is a key nutritional component for successful athletic performance. The ability of the muscle to recover and adapt is based on the balance between muscle growth (protein synthesis) and breakdown (protein breakdown).
Protein consumption is proven to increase protein synthesis especially in combination with exercise, aiding the recovery of muscle tissue.