Can Not Eating Enough Protein Cause DOMS? The Truth About Muscle Recovery

October 18, 2025 •

4 min read

According to research published in the journal Nutrients, adequate protein intake is crucial for muscle repair and recovery, suggesting a strong link between protein deficiency and impaired healing. But can not eating enough protein cause DOMS, or is the relationship more nuanced?

Quick Summary

Delayed Onset Muscle Soreness (DOMS) is caused by microscopic muscle tears from exercise. While insufficient protein doesn't directly cause it, a lack of adequate protein intake hinders the repair process, potentially prolonging and intensifying the soreness felt after a workout. Optimizing protein consumption is key for efficient muscle recovery.

Key Points

Protein and Repair: Insufficient protein hinders the body's ability to repair microscopic muscle tears that cause DOMS.
Slower Recovery: A protein deficit can significantly prolong the recovery period and extend the duration of muscle soreness.
Timing Matters: Consuming protein within 2 hours post-workout can optimize muscle protein synthesis and accelerate repair.
Quality Over Quantity: Focus on high-quality, complete protein sources like meat, fish, eggs, and dairy, or a combination of plant-based options.
Balanced Approach: Combine adequate protein with carbohydrates, proper hydration, and rest for the most effective DOMS management and recovery.
Distribute Intake: Spreading protein intake across multiple meals throughout the day provides a steady supply of amino acids for ongoing muscle maintenance.

The Science of DOMS: Micro-Tears and Inflammation

Delayed Onset Muscle Soreness (DOMS) is the familiar muscle pain and stiffness that develops 12 to 24 hours after unaccustomed or strenuous exercise, peaking between 24 and 72 hours later. Contrary to outdated beliefs, DOMS is not caused by lactic acid buildup, which clears from the muscles relatively quickly after exercise. Instead, the primary cause is mechanical stress, particularly from eccentric muscle actions—the lengthening phase of a muscle contraction—which creates microscopic tears or microtrauma in muscle fibers. This damage triggers an inflammatory response as the body begins the repair process, which results in the dull, aching sensation characteristic of DOMS. This repair and adaptation process is what ultimately leads to stronger, more resilient muscles over time.

Protein's Crucial Role in Muscle Repair

Protein is composed of amino acids, which are the fundamental building blocks for muscle tissue repair and synthesis. When muscle fibers are damaged during exercise, the body requires an adequate supply of these amino acids to effectively mend the micro-tears. The process of rebuilding and strengthening muscle tissue is known as muscle protein synthesis (MPS). Consuming protein, especially post-workout, provides the necessary amino acids to fuel this critical process. Among these, leucine, a branched-chain amino acid, is particularly important as it helps to stimulate the MPS pathway. Without enough protein, the body cannot carry out this repair and adaptation process efficiently.

How a Protein Deficit Hinders Recovery

When your dietary protein is insufficient, your body is essentially attempting to rebuild damaged tissue without enough construction material. This nutrient deficit can lead to several negative outcomes that exacerbate DOMS symptoms:

Slower Recovery: Muscle recovery is delayed when there aren't enough amino acids to repair the micro-injuries, meaning you'll feel sore for longer.
Prolonged Soreness: The intensified repair process due to lack of resources can prolong the inflammatory response, extending the duration of DOMS.
Compromised Muscle Adaptation: The muscle adaptation necessary for future performance is less effective, which can increase the likelihood of experiencing severe DOMS after subsequent workouts of similar intensity.
Muscle Weakness and Atrophy: In severe cases or during periods of negative energy balance, the body may break down muscle tissue to source amino acids, a process known as muscle atrophy, which can lead to weakness and increased soreness.

How to Optimize Protein for Muscle Recovery

To maximize muscle repair and recovery, active individuals should focus on both the quantity and timing of their protein intake. While recommendations vary based on the type of activity, most athletes need more protein than sedentary people.

Nutritional Strategies for Faster Healing

Here are some key strategies for optimizing your protein intake and overall diet for muscle recovery:

Aim for Higher Protein Intake: Regular training increases protein needs. A daily intake of 1.2–2.0 grams of protein per kilogram of body weight is often recommended for athletes and active adults, distributed across meals.
Prioritize Post-Workout Protein: The period immediately after exercise (often called the "anabolic window") is when muscles are most receptive to nutrients. Consuming 20–40 grams of high-quality protein within 2 hours post-workout can kickstart muscle protein synthesis.
Combine Protein with Carbohydrates: Consuming carbohydrates along with protein after a workout helps to replenish glycogen stores (the energy source depleted during exercise) and promotes a more anabolic, or muscle-building, state.
Distribute Protein Throughout the Day: Spreading your protein intake across multiple meals (every 3–5 hours) helps to maintain a consistent supply of amino acids for ongoing muscle repair. A protein-rich snack before bed can support muscle remodeling overnight.
Choose High-Quality Sources: Focus on complete proteins that contain all nine essential amino acids. Examples include lean meats, fish, eggs, and dairy. Many plant-based sources like soy and quinoa are also complete proteins, while others like beans can be combined with grains to form a complete profile.

Protein vs. Other Recovery Factors: A Comparison

To highlight the importance of protein alongside other recovery factors, here is a comparison of different recovery strategies.


Recovery Factor	How it Aids Recovery	Impact on DOMS (Low vs. Optimal)
Optimal Protein Intake	Provides amino acids for muscle repair and synthesis.	Reduces severity and duration. Supplies the building blocks needed to fix micro-tears efficiently.
Low Protein Intake	Insufficient building blocks for efficient repair.	Worsens and prolongs. The body struggles to repair damage, increasing inflammation and discomfort.
Proper Hydration	Replenishes fluids lost through sweat, transports nutrients, and removes waste.	Reduces risk and severity. Dehydration can increase inflammation and muscle stiffness, exacerbating DOMS.
Active Recovery	Light activity (e.g., walking, cycling) increases blood flow to muscles.	Helps alleviate symptoms. Improved circulation delivers nutrients and removes waste more effectively.
Rest and Sleep	Allows the body to perform repair functions without additional stress.	Essential for healing. Hormones and other processes critical for recovery happen during sleep.

Conclusion: The Final Word on Protein and DOMS

While not eating enough protein does not directly cause DOMS, it is a significant contributing factor to its severity and duration. The primary cause of DOMS is the microscopic muscle damage sustained during intense or unaccustomed exercise, but your body's ability to recover from this damage is directly tied to its nutritional resources, specifically protein. Without adequate protein, the muscle repair process is hindered, leading to prolonged inflammation, delayed healing, and more intense, long-lasting soreness. For anyone regularly exercising, prioritizing a sufficient intake of high-quality protein, especially in the post-workout window and distributed throughout the day, is a highly effective strategy for optimizing recovery, minimizing DOMS, and achieving better results from their training. Remember, nutrition is just as critical to your fitness journey as the workout itself.

Ace Fitness, “How Protein Repairs Muscle Tissue,” states that protein is crucial for repairing tissues damaged by exercise, especially during resistance training.

Frequently Asked Questions

No, consuming more protein doesn't guarantee zero DOMS. DOMS is a natural response to muscle damage from exercise. However, adequate protein intake will provide your body with the building blocks to repair that damage more efficiently, likely reducing the severity and duration of the soreness.

For optimal muscle protein synthesis, consuming 0.25 to 0.40 grams of high-quality protein per kilogram of body weight per meal is generally recommended for active individuals. For many, this translates to 20–40 grams per meal.

While it was once thought to be a narrow window, research now suggests the window for maximizing protein synthesis is broader, potentially lasting up to 24 hours after exercise. However, taking protein within 1-2 hours remains an effective strategy, especially when combined with carbohydrates for energy replenishment.

While some muscle growth may occur, it will be significantly hindered. Without sufficient protein, your body lacks the raw materials for muscle protein synthesis, limiting your ability to repair and build stronger muscles after a workout.

Great post-workout snacks include Greek yogurt with fruit, a protein shake with a banana, a turkey sandwich on whole-grain bread, or cottage cheese.

Animal proteins are considered complete proteins, containing all essential amino acids. Many plant-based proteins are incomplete, but by combining various sources (e.g., rice and beans), you can get a complete amino acid profile. For athletes, animal-based proteins may have a slight edge, but a well-planned plant-based diet can be equally effective.

Protein addresses the internal biological process of muscle repair. Methods like foam rolling and stretching target mechanical aspects, such as increasing blood flow and reducing tension. The most effective recovery strategy combines adequate protein intake with other supportive practices.