The Link Between Protein and Pain

As a performance physical therapist practicing in Fort Lauderdale at The Movement Lab, with a certification in Nutrition physical therapy, I’ve seen firsthand how important proper protein intake can be in managing pain—especially musculoskeletal pain. While it might seem surprising to some, there’s a substantial body of scientific literature supporting the connection between adequate protein consumption and reduced discomfort, particularly following injury or strenuous activity.

Protein is the fundamental building block of every muscle fiber in our bodies. When an individual suffers an injury, engages in a challenging workout, or experiences flare-ups of chronic pain, the affected muscles and connective tissues undergo a state of heightened stress and inflammation. Incorporating adequate protein can help foster an environment that promotes tissue repair, decreases inflammation, and ultimately reduces pain levels (Phillips & Van Loon, 2011).

In fact, clinical research has demonstrated that maintaining sufficient protein intake can support more effective healing. One study published in the Journal of the International Society of Sports Nutrition found that a higher protein intake was associated with improved muscle recovery and reduced soreness following intense exercise (Pasiakos, McLellan, & Lieberman, 2015). This is particularly important for those working through a rehabilitation program, where enhanced muscle repair can lead to better outcomes and potentially quicker returns to daily activities.

Furthermore, research indicates that consuming adequate protein can have an impact on inflammatory markers. Chronic inflammation is closely tied to ongoing pain. By ensuring adequate protein intake, individuals may help moderate inflammatory responses, a factor that can play a key role in pain management (Calder, 2012).

The recommended amount of protein varies depending on factors such as body weight, activity level, age, and specific health goals. The American College of Sports Medicine (ACSM) suggests that physically active individuals may benefit from protein intakes in the range of 1.2–2.0 grams per kilogram of body weight per day—levels that can support both muscle recovery and pain reduction (ACSM, 2016). High-quality protein sources, such as lean meats, fish, eggs, low-fat dairy, and plant-based proteins like tofu, beans, and lentils, can all contribute to meeting these needs.

As a PT and Nutrition PT specialist, I often advise clients here in Fort Lauderdale to pay close attention to the timing of their protein intake. Distributing protein evenly throughout the day—and making sure to consume some protein shortly after physical therapy sessions—may further enhance muscle repair and reduce discomfort (Tipton & Wolfe, 2004).

Ultimately, while protein is not a magic bullet, it is a critical component in a multifaceted approach to pain management. Through strategic protein intake, combined with tailored exercise and therapeutic interventions, individuals can give their bodies the support they need to heal, recover, and thrive.

If you are in the Fort Lauderdale or Pompano Beach area and need support managing your recovery don’t hesitate to book a consultation with me through The Movement Lab. There are many avenues available through performance physical therapy that we can use to manage your recovery. Every session is personally tailored to your needs to help you perform at your best. 

References:

• ACSM. (2016). American College of Sports Medicine Position Stand: Nutrition and Athletic Performance. Medicine & Science in Sports & Exercise.

• Calder, P. C. (2012). Mechanisms of action of (n-3) fatty acids. The Journal of Nutrition.

• Pasiakos, S. M., McLellan, T. M., & Lieberman, H. R. (2015). The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults. Journal of the International Society of Sports Nutrition.

• Phillips, S. M., & Van Loon, L. J. (2011). Dietary protein for athletes: from requirements to metabolic advantage. Applied Physiology, Nutrition, and Metabolism.

• Tipton, K. D., & Wolfe, R. R. (2004). Protein and amino acids for athletes. Journal of Sports Sciences.