{"type":"root","children":[{"type":"paragraph","children":[{"type":"text","value":"Protein helps repair muscle tissue damaged during long training sessions and supports recovery. For endurance athletes, it also helps maintain lean muscle mass, boosts immune function, and promotes faster adaptation to training loads."}]}]}

{"type":"root","children":[{"type":"paragraph","children":[{"type":"text","value":"Aim to take protein within 30–60 minutes post-exercise to maximise muscle protein synthesis and support glycogen replenishment. Protein bars or shakes are a convenient way to hit that window after endurance sessions."}]}]}

{"type":"root","children":[{"type":"paragraph","children":[{"type":"text","value":"Yes, adequate protein intake can reduce delayed onset muscle soreness (DOMS) by supporting tissue repair and reducing muscle damage from long or intense training efforts."}]}]}

{"type":"root","children":[{"type":"paragraph","children":[{"type":"text","value":"Protein powder is typically focused on delivering a concentrated source of protein to support muscle repair and growth. Recovery shakes, on the other hand, combine protein with carbohydrates, electrolytes, and sometimes vitamins to help replenish glycogen stores, rehydrate, and speed overall recovery after intense training. While both support post-workout recovery, recovery shakes offer a more complete solution by addressing energy replenishment and hydration needs alongside muscle repair."}]}]}