The Power of Protein for Recovery and Pain Reduction

Review of Protein supplementation on muscle recovery and soreness after intense badminton training sessions

By Dr. Trenton Yeomans

At Texas Chiro Health of Lakewood in East Dallas, we believe that healing is a lifestyle—and the food you eat is just as important as the adjustments and exercises we provide in the office. One key element in recovery and pain reduction? Protein. It’s essential not only for building muscle but also for reducing inflammation and speeding up how your body bounces back from stress and injury.

A 2025 randomized controlled trial by Balaji and colleagues looked at how different levels of protein intake affected recovery in competitive athletes. The study found that individuals consuming 1.6g of protein per kilogram of bodyweight per day experienced significantly less muscle soreness and faster recovery at 24, 48, and 72 hours post-exercise than those consuming moderate or minimal protein. This is a big deal when it comes to reducing overall pain and improving function.

In the study, 36 male collegiate badminton players were divided into three groups: a high-protein group (1.6g/kg), a moderate-protein group (0.8g/kg), and a control group with no supplementation. All participants underwent the same intense training sessions over six weeks. The high-protein group consistently reported less soreness and showed faster recovery across the board. These outcomes suggest that higher protein intake directly supports muscle repair and decreases post-activity pain and inflammation.

For my patients—whether you’re dealing with chronic low back pain, recovering from injury, or just trying to move better—fueling your body with enough protein can be a game changer. It’s one of the easiest things you can do outside our office to support the care you’re receiving inside it. Combining chiropractic care with intentional, nutrient-rich eating helps you heal faster, stay stronger, and enjoy a pain-free life.

Citation:

Balaji S., Suresh C., Pomeshchikova I., Melnyk A., Sanjaykumar S. et al. (2025). Protein supplementation on muscle recovery and soreness after intense badminton training sessions. Physical Rehabilitation and Recreational Health Technologies, 10(1). doi:10.15391/prrht.2025‑10(1).01.

Our Message

We love to help our patients in East Dallas stay healthy. We are here to relieve back pain, neck pain and headaches while also teaching about how our diet and stress effects our over all health. By improving these areas of our lives we can become healthier, stay out of pain and reduce risk of diseases. Our Chiropractors located in Lakewood, near the corner of Mockingbird Ln. and Abrams Rd., want to help you stay healthy and out of pain!