How Much Protein Should I Eat After A Workout?

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How Much Protein Should I Eat After A Workout?


By Team Muscletrail
17 November, 2023

After an intense workout session, the significance of post-workout nutrition cannot be emphasised enough in the world of fitness and nutrition. Protein assumes a crucial function in expediting recuperation, stimulating muscle development, and augmenting overall performance. Amidst the macronutrients, protein is widely acknowledged as the pivotal nutrient to ingest subsequent to a workout. Nevertheless, ascertaining the optimal quantity of protein to maximise outcomes can be a multifaceted undertaking. This article delves into the scientific facets of protein consumption after exercising, and the variables that influence protein necessities, while furnishing practical recommendations customised to individuals with varying fitness objectives.

The Significance of Protein in Post-Workout Nutrition

Protein, alongside carbohydrates and fats, is one of the fundamental macronutrients. It plays a vital role in the process of muscle repair and growth, making it particularly crucial for individuals who regularly engage in exercise, especially resistance training. During workouts, particularly those involving resistance or strength training, microscopic tears occur in the muscle fibres. To effectively repair and rebuild these fibres, the body requires amino acids, which are the building blocks of protein.

The following are ways in which protein contributes to post-workout recovery and muscle growth:

1. Muscle Repair: Consuming protein after a workout supplies the body with the necessary amino acids to repair the microtears in the muscles. This restorative process strengthens and enhances the resilience of the muscles.

2. Muscle Protein Synthesis (MPS): Protein intake stimulates MPS, a process in which the body synthesises new muscle proteins. This process is crucial for muscle growth and recovery.

3. Alleviation of Muscle Soreness: Adequate protein consumption can help reduce muscle soreness and expedite the recovery process, enabling individuals to resume their workouts more swiftly.

4. Satiety: Protein-rich foods promote a feeling of fullness and satisfaction, which can be advantageous for weight management and preventing excessive post-workout eating.

By understanding the role of protein in post-workout nutrition and considering individual factors, such as fitness goals and exercise intensity, one can determine the optimal protein intake to maximise recovery and muscle growth.


The protein intake required after a workout varies depending on various factors such as fitness goals, body weight, workout intensity, and overall dietary intake. There is no universal answer, but we can provide some general guidelines for different situations.

For individuals aiming to build muscle, it is recommended to consume approximately 1.2 to 2.2 grams of protein per kilogram (0.54-1.0 grams per pound) of body weight per day. To maximise muscle protein synthesis, it is advisable to consume protein towards the higher end of this range after a workout. For those looking to maintain their current weight and overall health, a protein intake of around 1.2 grams per kilogram (0.54 grams per pound) of body weight per day should be sufficient. This amount will support recovery and overall well-being after a workout.

Individuals working towards weight loss should also prioritise protein intake for muscle preservation. Bodies with such goals can aim to buy isolate whey protein powder. Isolate Whey Protein Powder is a form of supplement which is low on fat and lactose content and can contain over 90% of protein content. If you plan to buy isolate whey protein powder, you can hop over the Isolate whey prime series by Muscle Trail that can bring your shredded goal a bit closer with its high protein capacity. 

While on the other hand, Endurance athletes may have different protein requirements after their workouts. It is recommended for them to consume about 1.2 to 1.4 grams of protein per kilogram (0.54-0.64 grams per pound) of body weight per day. Sticking to this range will aid in recovery after intense endurance workouts. 

The timing of protein consumption is crucial. It is best to consume protein within two hours after a workout when the body is most responsive to protein intake for muscle repair and growth. Additionally, spreading protein intake throughout the day, including in pre-workout and post-workout meals and snacks, is beneficial.

How does Whey Protein help you with post-workout?

Whey protein powder is a fast-digesting protein that is quickly absorbed by the body. This makes it ideal for post-workout consumption when your muscles are most receptive to muscle protein synthesis, or muscle growth. MPS is the process by which your muscles repair and rebuild themselves after a workout. Whey protein provides your muscles with the amino acids they need to fuel MPS. In addition, whey protein contains a high amount of leucine, an amino acid that is particularly important for muscle growth. Leucine helps to activate MPS and promote muscle protein synthesis.

Studies have shown that consuming whey protein after a workout can lead to greater increases in muscle mass and strength than consuming other types of protein, such as casein or soy. If you are planning to buy the bestmuscle gain protein powder, tested and certified companies like Muscle Trail can be your best friend in the fitness journey. Muscle Trail provides a handful of options to choose from. If you are looking for a way to maximise your post-workout recovery and muscle growth, you can buy their Isolate whey protein powder which is made of 100% natural ingredients and has a protein content of over 90%.

Here are some tips for consuming whey protein after a workout:

  • Ingest whey protein within 30-60 minutes of finishing your workout. This is the optimal window for MPS.
  • Aim to consume 0.25-0.4 grams of protein per kilogram of body weight (0.14-0.18 grams per pound of body weight).
  • You can mix whey protein powder with water, milk, or juice to create a shake that can help you with the flattering of your taste bud. You can also add whey protein powder to yoghurt, oatmeal, or smoothies.


The quality of your post-workout protein source whether it is whey protein or your natural diet, they are just as important as the quantity. While protein shakes and supplements can be convenient, whole foods are generally preferred for their additional nutrients. To enhance recovery, consider combining your post-workout protein with a source of carbohydrates. Remember that individual differences play a significant role, so adjust your protein intake as needed and consult a registered dietitian or fitness professional for personalised nutrition advice. If you are confused about which protein supplement to choose, You can visit the site of Muscle Trail and choose from the list of best supplements.


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