One of the most important nutrients for repairing and building muscle is protein.
When it comes to post-workout nutrition, protein is clutch. It provides the amino acids your worked-over muscles desperately need to bounce back and grow.
But how much do you really need after training?
What's the best time to take it?
Are some types of protein better than others?
Great questions!
Here’s a detailed breakdown of everything you need to know about optimizing your post-workout protein intake.
How Much Total Protein Should You Aim For After Exercise?
The International Society of Sports Nutrition suggests 20-40 grams of protein in the 3-4 hour periods following exercise. This intake range is great for providing your muscles the continuous amino acid supply they require for optimal repair and growth.
Research also shows that getting around 20 grams of protein during or immediately after your workout is effective. Less may shortchange your gains, while more doesn't appear to further enhance results.
When Should You Time Your Post-Workout Protein?
Nailing the right protein dose is important. But timing also matters!
Here’s when it’s ideal to get your protein fix:
Eating protein in the first 60 minutes after your workout can maximize muscle protein synthesis. Your body is primed to absorb and utilize protein fast, so feed it quick-digesting options like whey or egg whites.
However, current research indicates the post-workout “window of opportunity” may extend up to 5-6 hours. Your muscles remain sensitized to protein for several hours after training.
Pre-workout protein assists recovery too! Some studies show a pre-workout dose of 10-20 grams of protein 30-60 minutes before exercise reduces later protein needs without compromising results.
What Should Your Overall Daily Protein Intake Look Like?
While workout protein is crucial, making sure your total daily protein intake is sufficient will likely impact muscle growth more over the long run. Here are great daily protein targets to aim for:
1.2-2.0 grams of protein per kg of body weight per day
Around 50-100 grams of protein within a 2000 calorie diet
Break this total up into 3-4 meals eaten every 3-4 hours. Include a quality protein source in each meal to give your body amino acids throughout the day for continued muscle building.
How Much Protein Should You Eat Per Meal?
Okay, so you know how much protein to get in total each day and after workouts. But how do you determine the ideal protein dose for each meal? Here's an easy calculation:
0.25-0.3 grams of protein per kg of body weight per meal
For example, if you weigh 176 pounds (80 kg), each of your meals should contain:
20-24 grams protein (0.25-0.3 x 80 kg)
Adjust up or down based on your size, training intensity, goals, etc. Bump up the dose after intense lifting days or if you want to build maximum muscle.
What Are the Best Kinds of Protein for Post-Workout?
Whey, casein, soy, egg, meat - you've got a ton of protein options. But certain proteins edge out others when it comes to post-workout muscle recovery and growth.
Whey protein is a top choice. It's rapidly digested, providing muscles the quick amino acid influx they desire after training. It also has high levels of leucine to spark protein synthesis.
Casein is another awesome option, supplying muscles longer-lasting amino acids. Combine casein with whey for sustained release.
Don't overlook plant proteins either. Soy, pea, and hemp provide all the essential aminos needed post-workout and are easy to digest.
Putting It All Together
Let’s quickly recap the key pointers for optimizing your post-workout protein intake:
20-40 grams protein in the 1-6 hours after exercise
1.2-2 grams protein per kg body weight daily over 3-4 meals
0.25-0.3 grams protein per kg body weight per meal
Rapid digesting proteins like whey + casein or plant-based proteins
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Let us customize an exercise, nutrition, and lifestyle plan tailored to your unique goals. We offer expert personal training and wellness coaching by appointment in Herndon, VA.
Reach out today to ignite your inner warrior!
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