Volume 29, Issue 159, May 2025

The Role of Protein Supplementation and Timing in Enhancing Athletic Performance and Muscle Recovery: A Systematic Review

Aleksandra Kossakowska^1♦, Jakub Leicht², Karolina Kossakowska³, Aisha Hassan⁴, Sara Hassan⁵, Szymon Bienia⁶, Wafa Al-Batool⁷, Klaudia Konieczna⁸, Izabela Zarecka⁹, Katarzyna Czechowicz¹⁰

¹Cardinal Stefan Wyszynski University in Warsaw, Wóycickiego 1/3, 01-938 Warsaw, Poland
²Cardinal Stefan Wyszynski University in Warsaw, Wóycickiego 1/3, 01-938 Warsaw, Poland
³Medical University of Warsaw, Żwirki i Wigury 61 02-091 Warsaw, Poland
⁴Cardinal Stefan Wyszyński University in Warsaw, Wóycickiego 1/3, 01-938 Warsaw, Poland
⁵Medical University of Silesia, Medyków 18, 40-752 Katowice, Poland
⁶Medical University of Silesia, Medyków 18, 40-752 Katowice, Poland
⁷Wroclaw Medical University, wyb. Ludwika Pasteura 1, 50-367 Wrocław, Poland
⁸Medical University of Silesia, Dr. Henryka Jordana 19, 41-808 Zabrze, Poland
⁹Wroclaw Medical University, wyb. Ludwika Pasteura 1, 50-367 Wrocław, Poland
¹⁰Medical University of Lublin, Aleje Racławickie 1, 20-059 Lublin, Poland

^♦Corresponding author
Cardinal Stefan Wyszynski University in Warsaw, Wóycickiego 1/3, 01- 938 Warsaw, Poland

ABSTRACT

In this review, we aim to summarize the role of protein supplementation in promoting athletic performance and muscle recovery, taking into account protein type and timing. According to research, the timing of protein in a classic anabolic window right after an exercise regime is one of the most critical factors in optimizing muscle protein synthesis (MPS) and speeding recovery. It addresses the benefits of whey and other animal-based proteins, which exhibit high bioavailability, and plant-based proteins as effective alternatives when they are judiciously balanced. The review highlights the need for individualized supplementation strategies, taking into account the athlete's age, level of physical activity, and metabolic demands. This analysis offers actionable insights to inform long-term performance, recovery, and health, and highlights research gaps, including those related to the supplementation of plant-based protein.

Keywords: Protein Supplementation, Timing, Athletic Performance, Muscle Recovery, Plant-Based Proteins, Animal-Based Proteins

Medical Science, 2025, 29, e63ms3561

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DOI: https://doi.org/10.54905/disssi.v29i158.e63ms3561

Published: 07 May 2025