Protein and Recovery: How to Reduce DOMS and Repair Muscles

Move better, hurt less, and bounce back faster with clean protein and smart recovery habits.

After a tough training session or your first workout in a while, it’s common to feel the ache of DOMS (delayed onset muscle soreness) creep in. That stiffness can be a sign of progress, but if left unsupported, it can also stall your momentum.

The good news? You can reduce DOMS, speed up muscle repair, and support your body’s natural recovery process through one key strategy: targeted, high-quality protein nutrition.

In this article, we’ll explain what protein is, how it fuels recovery, and which post-training snacks actually help, not hinder your results.

What Is Protein (And Why Does It Matter for Recovery)?

Protein is one of the three macronutrients your body needs daily (alongside carbs and fats), but it plays a unique role: it’s the builder and repairer of everything from muscle and skin to enzymes and hormones.

When you train, especially with resistance or high-impact movement, you cause tiny, microscopic damage to your muscle fibres. That’s where protein for muscle repair comes in. It provides amino acids—the building blocks that help rebuild, strengthen, and stabilise those tissues stronger than before.

Understanding DOMS (Delayed Onset Muscle Soreness)

DOMS typically sets in 12–72 hours after intense or novel exercise.

It’s caused by:

Microtears in muscle fibres

Inflammatory response to muscle stress

Eccentric movements (lowering, lengthening under tension)

While it’s a natural part of adaptation, excessive DOMS can affect movement, motivation, and even immune response. The good news? What you eat after training can make a big difference.

 

Protein Timing: When and What to Eat for Recovery

For optimal muscle repair and reduced soreness, aim to eat 15–30g of high-quality protein within 30–60 minutes post-workout. Combine it with a moderate amount of carbs to replenish glycogen stores.

✅ Top Recovery Pairings:

Roam Grass-Fed Beef Bar + a banana

2 boiled eggs + oatcakes

Greek yoghurt + berries

Roam Protein Bites + rice cakes

What makes Roam ideal? Each bar or bite portion delivers complete amino acids from 100% grass-fed beef, is zero sugar, and contains no fillers, dairy, or seed oils, a clean, functional fuel for real recovery.

Recovery Nutrition Beyond Protein

While protein is the foundation, don’t forget:

Hydration: Dehydration can increase muscle cramping and slow nutrient delivery. Aim for 2–3L water/day, more if training hard.

Anti-inflammatory foods: Include omega-3s (like oily fish, flax), leafy greens, and berries to help reduce muscle inflammation.

Magnesium + potassium: Found in bananas, sweet potatoes, and nuts—these support muscle function and help reduce post-exercise soreness.

 

🏋️ Roam: Protein Built for Real Recovery

Roam’s grass-fed beef snacks are made for serious movers who care what they fuel with:

18–20g of protein per bar / 12–14g per bite portion

EU-sourced pasture-raised beef (Germany & Netherlands)

Free from artifical swetners, gluten, soy, and seed oils

Clean, savoury, portable - no shakes, no crashes, no sweeteners

Whether you’ve just finished a heavy lift session, a long hike, or a bodyweight burn, Roam helps you recover smarter—wherever you are.
→ Shop Roam’s Clean Recovery Snacks

Final Word: Repair Right, Recover Fast

Soreness isn’t the goal; progress is. By understanding what protein is, how to time it, and what recovery really requires, you can reduce DOMS, train more consistently, and feel stronger with every session.

With Roam, you don’t need to sacrifice quality for convenience. You just need to snack with intention.

Fuel your recovery. Strengthen your routine. Roam freely.