{"id":18013,"date":"2025-06-12T00:00:00","date_gmt":"2025-06-12T00:00:00","guid":{"rendered":"https:\/\/www.scienceinsport.com\/sports-nutrition\/?p=18013"},"modified":"2025-06-12T00:00:00","modified_gmt":"2025-06-12T00:00:00","slug":"jessie-knight-why-protein-is-key-to-my-recovery","status":"publish","type":"post","link":"https:\/\/www.scienceinsport.com\/sports-nutrition\/jessie-knight-why-protein-is-key-to-my-recovery\/","title":{"rendered":"Jessie Knight: Why protein is key to my recovery\u00a0"},"content":{"rendered":"<p><span data-contrast=\"auto\">Jessie Knight is a Team GB athlete specialising in the 400 metre hurdles and won a bronze in the 4&#215;400 metre relay at the 2022 World Championships. The 29-year-old has recently made protein intake a key area of focus in preparation for this year\u2019s World Championships as she looks to build upon her success in the competition last year. Here she discusses why recovery is so important between training sessions, why she\u2019s made protein a priority and the products and supplements that are helping her.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559740&quot;:276}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Jessie Knight is no ordinary athlete. At 6am each morning, her alarm clock goes off and she takes her dog for a walk before heading to the primary school where she works as a teacher. After the children leave at 3:15pm, Knight stays at her desk to do another two hours of marking and planning before finally getting into her car. But while her fellow teachers head home, the 29-year-old drives to her local running track to put in a 6:30-9pm shift on the track.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559740&quot;:276}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">It\u2019s a gruelling schedule but one that seems to be getting the best out of her. In June 2023 she equalled her personal best over the 400-metre distance with a time of 54:09 at the London Athletics Meet at London\u2019s Olympic Stadium, just over a year after running the same time at a meet in Belgium. Next up for Knight is the World Athletics Championships in Budapest on August 19, where three heats stand in the way of her and the final.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559740&quot;:276}\">\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.scienceinsport.com\/sports-nutrition\/athlete-insight-jessie-knight\/\"><span data-contrast=\"none\">Read more: Athlete insight with Jessie Knight<\/span><\/a><\/p>\n<p><span data-contrast=\"auto\">\u201cI haven&#8217;t yet run a PB at a major championship, so I just want to perform when it matters and run the quickest I ever have over the distance,\u201d she says to scienceinsport.com. \u201cI know if I can do that, I can reach the world final. My aim is to run really well in the heats and semi-finals and then place myself in a really good position for that final. I just want to know what my body can do, I&#8217;m going in with an equal PB and so I know I&#8217;m in good shape.\u201d<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559740&quot;:276}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">In the build up to the championships, protein and recovery have been a key area of focus as she looks to continue her stellar year. \u201cProtein intake is hugely important for me,\u201d Knight says. \u201cI\u2019m actually tracking it at the moment just to make sure that I\u2019m consuming enough on a daily basis. Most athletes will know how much protein they need per kilogram of body weight so it\u2019s really important that I\u2019m on top of it so I recover as well as possible between sessions.\u201d\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559740&quot;:276}\">\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.scienceinsport.com\/sports-nutrition\/protein-intake-for-optimal-performance\/\"><span data-contrast=\"none\">Read more: Protein intake for optimal performance<\/span><\/a><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559740&quot;:276}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Knight has a tried and tested recovery routine to ensure her protein intake and recovery is optimal. After finishing a training session on the track or a race, Knight gives herself a 20 minute window in which to consume a protein shake or bar. \u201cMy favourite flavour is the <\/span><a href=\"https:\/\/www.scienceinsport.com\/shop-sis\/protein-range\/sis-protein-bar-dark-chocolate-raspberry\"><span data-contrast=\"none\">dark chocolate raspberry protein bar <\/span><\/a><span data-contrast=\"auto\">&#8211; the <\/span><a href=\"https:\/\/www.scienceinsport.com\/shop-sis\/protein-range\/sis-protein-bar-cookies-cream\"><span data-contrast=\"none\">cookies and cream flavour<\/span><\/a><span data-contrast=\"auto\"> are a close second,\u201d she says. \u201cIf I\u2019m having a shake I&#8217;ll go for the whey protein powder.\u201d She also consumes regular servings of protein throughout the day. \u201cTypically I\u2019ll have a source of protein every three or four hours,\u201d she adds.\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559740&quot;:276}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">After her session or race is finished, Knight then runs through a recovery routine to reduce the risk of injury. \u201cMy warm down is quite basic,\u201d she explains. So that will normally consist of a five minute jog and some strides until my body feels like it&#8217;s recovered. Once that\u2019s done I make sure I have a high protein meal as soon as possible. The protein products are fantastic for starting that recovery process but it\u2019s important to replenish your energy stores and repair your muscles with whole foods as well.\u201d<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559740&quot;:276}\">\u00a0<\/span><\/p>\n<p><strong>Written by:<\/strong> Alec Fenn<\/p>\n<p>Alec has been interviewing athletes and coaches and writing about health, fitness and nutrition since 2010. He&#8217;s contributed to a host of national publications including BBC Sport, FourFourTwo magazine, The Independent and the Daily Mail. As an amateur sportsman and avid gym-goer he has a passion for finding out how sports nutrition can help athletes reach peak performance.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Jessie Knight is a Team GB athlete specialising in the 400 metre hurdles. Knight explains her recovery routine to ensure her protein intake and recovery is optimal.<\/p>\n","protected":false},"author":159,"featured_media":18015,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[453,571],"tags":[5,25,58,111,324],"class_list":["post-18013","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-running","category-athletes-partners","tag-protein","tag-athletes","tag-recovery","tag-running","tag-athletics"],"acf":{"subtitle":"","product_skus":"131838 , 131840, 131842","post_banner":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2023\/08\/SiS_Blog_-_Jessie_Knight_Protein_Bar_-_1600_x_500.jpg","duration_type":"time","duration_time":"3 mins"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Jessie Knight: Why protein is key to my recovery\u00a0 -<\/title>\n<meta name=\"description\" content=\"Jessie Knight is a Team GB athlete specialising in the 400 metre hurdles. 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