Can a protein shake save your sore muscles after a long walk?

This study tested whether different ways of adding more protein to your diet could help reduce muscle damage and soreness after long-distance walking in active older adults. For five weeks, 199 participants aged 60+ who were training for a multi-day walking event used either whey protein, plant-based protein, protein-rich foods, or a carbohydrate control. Researchers measured muscle soreness and took blood samples to check for signs of muscle damage after walking challenges.