We all know we need protein after a workout. But how much protein you need after a workout, and why? Hint: You don’t need a blender bottle of raw eggs.
How Much Protein You Need After a Workout & Why
Why do you need protein?
Post-workout nutrition is one of the most important aspects of a fitness plan – arguably as important as the workout itself!
Fitness experts agree that 20 grams of protein following a workout is ideal. This is because proteins are made of amino acids, which are the small building blocks necessary for synthesizing muscle. Translation: protein helps repair and rebuild muscle. Try to get your protein in within about 45 mins of a workout; this provides your body with the fuel it needs to prevent it from breaking down muscle tissue for energy.
Many women balk at the phrase “build muscle.” Trust me, 20 grams of protein after a workout isn’t going to turn you into a bodybuilder. Women have to work very, very hard to build muscle like that.
Building muscle is actually a key to weight loss; an extra pound of muscle can burn 50-100 calories per day! Raise your hand if you think that would suck. Riiiiiight…
If you’re like me an WANT to be Wonder Woman, you should know that more is not more when it comes to protein. There is only so much the body can process in one sitting. The rule of thumb is to consume about 20 grams at a time. Your daily total should be about 0.8 grams of protein per pound of bodyweight.*
Example: If you weigh 125 lbs, that works out to 100 grams of protein per day. 125 x 0.8 = 100
*This is a general rule – it can vary based on your training goals and build. Endurance athletes generally need a bit less, fitness competitors need more. If you’re interested in learning more, check out my philosophy here and reach out!
What kind of protein should you consume?
When choosing a protein powder, pick a high quality, fast-absorbing protein. Whey powder is commonly recommended because it’s a rich source of leucine, the amino acid that activates tissue rebuilding. It can be hard to find a clean whey protein, but this one has some good ingredients.
There are a ton of clean vegan protein powders, if that’s your jam. I’m not vegan, but personally use a rice protein powder. Studies have shown the amino acids are delivered to the body over an extended amount of time, but that the leucine absorbs faster from rice protein.
Not a protein powder fan but still don’t want to chow down on chicken right after working out? Try low far Greek yogurt or cottage cheese. I’ve even been known to use tofu in smoothies.
My take? Find a clean protein that you like. If you like it, you’ll actually eat it. That’s the most important part. It’s not going to help you if you don’t consume it.
Is protein powder better than “real” food?
The majority of your diet should still consist of whole foods. This isn’t to be eaten 5 meals a day. Protein powder IS a great way to get your 20 grams in quickly following a workout.
I am often too hot after a workout to think about solid food. Cooling off with smoothie is perfect until I am ready to have a proper meal.
Interested in learning more?
I offer personalized online training and nutrition programs! Check out my philosophy here and fill out the from for more. I also have a free Macro Calculator to help you determine the best breakdown for you lifestyle.
Looking for workout ideas? My Fitness page has a bunch of ideas, and I post my workouts each day on Instagram. Shoulders are my favorite.
[Tweet “How much protein you need after a #workout, and why? I have answers!”]
***
I literally have a smoothie bowl after every workout. It’s like an ice cream treat!
Do you make sure to take in protein after a workout?
What is your favorite protein source?
I thought I was eating A LOT of protein and then my coach had me eating even more! It’s funny what you think is a lot turns out to be not enough for the workouts you’re doing and recovery and repairing is KEY!!! Oh and burning fat is like the best side effect of weight training ever…
Still have to see WW and it’s killing me!
I did the same thing when I started lifting. Then I got so used to it that I feel weird eating a meal that doesn’t have protein!
Go see WW! It’ll make you want more protein. HAHA!
I usually have cottage cheese and egg whites after a workout, only because its cheaper than powders for me. Protein powder is certainly more convenient and good for not having to cook! Flavors are an added bonus as well. Im always amazed that girls still think they will get bulky form lifting heavy and loading up on protein.
I find the prices on Amazon are usually the best. But yeah, egg whites are super cheap and delicious!
I really need to get back into the protein powder game. I stopped when I was pregnant and never reintroduced it.
The vegan on I use (linked above) is legit awesome. It’s so clean I’d even use it preggo.
I am more of a whole foods person than a protein powder person. That smoothie bowl looks very refreshing!
I’m with you on this, I’m all about smoothies or smoothie bowls after a workout to get my protein in! If I happen to be running errands or working somewhere out after I exercise, I’ll bring a protein bar with me for some quick post-workout fuel. I definitely think that people are brainwashed into thinking that they need a TON of protein all the time, which is just BS. There are a lot of deficiencies that people tend to have in their diet, and protein is rarely one of them!
My legs want to bathe in protein after yesterday’s leg day and today’s spin class. Lawd.
Great post! I try to time my workouts before meals. Like morning workouts then breakfast or afternoon workouts right before dinner.
That’s a good idea too! I wish I could get up early enough to workout before breakfast. LOL
i buy protein powder to make pretty smoothie bowl like yours but it never happens 🙁
You should try it! You take such good pics; I bet yours will look gorgeous.
OMG this is always the question my clients and friends ask me. I have my go to answer but now I’m changing it to match everything you just shared with me. I’ve been told I’m ripped but of course I would like to be stronger to build more muscle and tone up everything, but I’ll take the compliments where I can get them. I totally want to be wonder woman. I’m going to start having smoothie bowls after my workout also.
I’m so glad it helped! And helllll yes you are ripped! There are thing you can do with timing to help build more… and eat even more protein. When I was competing, I ate like 2x my body weight. Rawr.
I know what I need. I need 2 pounds of animal protein per day, no ifs ands or BUTTTTTS!
Animal protein? Are salmons animals now?
Yeah they are animals……. I GUESSSSSS
I try to eat tons of protein because I find it keeps me full longer. I really prefer getting my protein from meats, but love my faux Costco quest bars because they taste like dessert.
Wait. Costco has a Quest bar?!
Beans, beans the magical fruit. The more you eat, the more you toot. The more you toot, the better you feel, so eat your beans for every meal.
Plus protein bro.
Beans, bean, good for your heart. The more you eat them the more you fart!
I’m going to be 12 years old forever. 😉
25grams of protein, and 4 pieces of gummy bears! Haha! I need dextrose to recover my lost electrolytes! 😀