You have just finished your workout and are left with this big question: How much protein should you eat after a workout to see results?
The advice is conflicting; some say to eat protein immediately after a workout, while others say to wait. It’s confusing, right? If you get it wrong, you could slow muscle recovery, make less progress, and feel like your gym efforts are in vain. Protein is crucial for muscle growth, repair, and maintenance, but it’s not just about having a shake.
The amount of protein, the timing and the quality all play a significant role in how well your muscles recover. Too little protein slows muscle growth and too much protein adds unnecessary calories without providing extra benefits.
So what should you do? Take your reading glasses and have a look at this research-based write-up to know exactly the amount of protein required after a workout!
How Much Protein Should You Eat After a Workout?
There is a lot of debate about this topic; however, a recent publication at the National Center for Biotechnology Information suggested that the recommended dosage of protein would be 20 to 25 grams post-workout, despite the person’s weight and lean mass.
Studies also suggest that eating higher protein can result in higher muscle gain. According to a meta-analysis, a daily intake of 1.6 g/kg boy mass per day promotes muscle growth, but large intakes beyond this value could be harmful.
Remember, everybody’s reaction to nutrients is different, so you should check for protein ingestion and its response to your body mass. A nutritionist or dietician can help you in this regard.
Recommended Protein Intake for Women After Exercise
According to the Food and Nutrition Board of the National Academies of Medicine, the minimum daily protein dosage for women should be 0.8 grams per kilogram of body weight. Post-workout, you need 20-30 grams of protein for best results.
However, your protein requirements will be higher if you are physically active, trying to lose weight, or working daily.
Studies in the Journal of the International Society of Sports Nutrition support that the recommended protein dosage for bodybuilder women ( who regularly do high-intensity resistance) is 0.25 grams per kilogram of body weight. This may count as 30 to 40 grams in one dose, and it is recommended that this dosage be taken several times throughout the day.
Remember, protein requirements also vary according to your workout type. If you are into high-intensity or strength training, you will need more protein to strengthen your muscles.
However, focusing more on endurance activities like running a smaller protein boost is usually enough to support recovery and prevent muscle breakdown.
How Much Protein Do You Need After a Workout to Build Muscle?
After high resistance or strenuous workouts, your muscles become extra sensitive and are ready to absorb nutrients efficiently. That’s why taking a good dose of protein within 1 to 2 hours of the workout is recommended for maximum absorption and utilization.
Studies agree that high protein intake supports muscle growth, but how much you need for muscle building is hotly debated and not finally closed.
There are a lot of studies with conflicting figures; anyhow, but it’s suggested that the optimal amount of protein post-workout to build muscles would be between 1.2 to 1.6 g per kg of body weight in a day.
For instance, a man weighing 81 kg and doing resistance training needs to consume 97.2 to 129.6 grams of protein per day to grow and maintain his muscles. Similarly, a woman weighing 68 kg may be required to consume 81.6 to 108.8 grams of protein post-workout for muscle building.
| You may also like to read: Benefits of Organic Protein Powder for Women |
How Much Protein Does a Woman Need for Muscle Gain?
A woman aiming to build muscle will need slightly more protein than the daily recommended dosage. The average woman only needs 0.8 grams per kg of body weight for muscle maintenance as her weight.
But the one building muscles and regularly doing high-intensity exercises is recommended to take 1 to 1.6 grams per kg of body weight to support muscle growth.
For instance, if a woman weighs 57 kg, she will need 57 to 91.2 grams of protein throughout the day.
| We have published relevant article: How to choose Protein Powder? |
Post-Workout Protein for Women: Best Sources
A post-workout meal should be rich in nutrition and easy on your stomach. Normally, gym workers suggest protein powders, supplements, or artificial protein sources to builders for faster muscle growth, but its consequences cost more than benefits.
Instead of consuming artificial protein, you should opt for natural sources of high-quality protein for easy digestion and faster absorption, such as the following:
| Natural Source | Protein Content | Benefits | How to Take? |
| Whey Protein | 25 g (for 1 scoop) | – Easy-to-digest – Contains all essential amino acids – Helpful in post-workout recovery. | With whey protein, you can make a smoothie, shake, latte, coffee, or breakfast, like pancakes, waffles, etc.. |
| Casein Protein | 80 g (for 100 g of drink) | – Provides a steady and longer release of essential amino acids. – Helpful in post-workout recovery after high-intensity exercises. | Cow milk contains maximum casein protein; mix it with whey protein or use it in coffee, latte, tea, or breakfast. |
| Eggs | 6.3 g (1 egg) | – An all-natural and high-quality source of protein. – Contains maximum essential amino acids. | You can eat boiled, fried, scrambled, or poached eggs. |
| Lean Meat | 23 g (for 85 grams of meat) | – Nutrient-dense with minimal fat content. – It is also a filling and complete meal. | Eat it as a main course with other protein sources such as rice or vegetables as side items. |
| Plant-Based Protein | It depends upon the protein source. | – Contains diverse and dense amino acids. – They are generally easy to digest and satiating. – They are mostly nutrient-dense and required for post-workout. | The following are the sources of plant-based proteins: – Beans – Chickpeas – Legumes – Lentils – Soy – Hemp – Nuts and seeds – Edamame – Quinoa – Tofu |
Nutritional Content Reference: (1)(2)(3)(4)
Protein Timing: What is the 2-Hour Protein Rule?
The 2-hour protein rule or anabolic window refers to the duration that lasts 2 hours after a workout. It is believed that your body absorbs maximum nutrients during this time, which helps maximize muscle strength and recovery.
The anabolic window concept is taken from the body’s “anabolism” response. Anabolism is the body’s natural process of combining simple and small molecules to make larger and more complex structures. It contributes to the growth, repair, and building of cells.
As per the anabolic window theory, the trainee is encouraged to consume protein as soon as possible to maintain and optimize muscle adaptations after the workout.
Remember, protein requirements will vary from person to person, but taking 25- grams of protein post-workout is usually recommended.
Is There a “Golden Window” for Post-Workout Protein?
The anabolic window, or 30 to 60 minutes after the workout, is generally considered a good time for post-workout protein. You can take it in a shake or as a solid food. Read this guide to learn more about when you should eat protein.
FAQ
1. How Many Grams Of Protein Does A 130 lb Woman Need After A Workout?
The RDA (Recommended Dietary Allowance) for adults is 0.8 grams per kilogram of their body weight. So, a 130 lb (58.97 kilograms) woman may need 47 grams of protein daily that should be spread in meals and snacks throughout the day. After a workout, she will need 10-25 grams of protein, but remember that protein requirements will vary depending on her goals, workout routine, and age.
2. How Much Protein Does A 46-Year-Old Woman Need Post-Workout?
The risk of sarcopenia or age-related muscle mass loss increases with age. Women aged 40-50 will need 1-1.2 grams of protein per kilogram of their body weight. If a 46-year-old woman has 70 kg weight, she will roughly need 70-84 grams of protein daily to maintain muscle strength and function.
3. How Much Protein Do I Need To Eat After A Workout?
You need 15-25 grams of protein post-workout to support muscle growth and recovery. Have a protein shake, smoothie or munch on Greek yoghurt or hard-boiled eggs. These options will help replenish your energy and speed up muscle recovery.
4. Is 50 Grams Of Protein Too Much After A Workout?
It is generally suggested that you take 20 to 25 grams of protein to stimulate maximal MPS (Muscle protein synthesis). But the higher the protein, the higher will be the recovery rate, but ensure that you do not overdose yourself. The maximum recommended dosage is 40 grams in one dose.
5. Is 30g Of Protein Enough After A Workout?
Yes, 30 grams of protein is enough to stimulate protein synthesis, muscle relaxation and recovery after a workout.
Conclusion
Taking 20-40 grams of protein after a workout can help stimulate muscle protein synthesis, improve your performance and speed up recovery. And about the timing? Ideally, you should take it within 30-60 minutes of your workout. But don’t stress if you can’t take it right away, as your body’s recovery window lasts a few hours after a workout.
Now that you are clear about how much protein you need after a workout check out this guide to know how to distribute protein for maximum benefit.
