How much protein should be consumed after a workout?

When it comes to how much protein you need after a workout, personal trainers and registered dietitians pretty much agree you should aim for 1.2 to 1.7g of protein per kilogram of bodyweight every day if you're looking to bulk up (so a 200lb guy should get between 109 and 154g daily). read more

Focus on your entire nutrition and training approach, including consuming enough calories and protein during the entire day. To make the most of your training, consume a meal, either whole food or liquid form, within an hour after your workout containing both fast-digesting carbs and protein. read more

The conundrum surrounding post-workout nutrition isn't so much about what to eat as much as how much to eat. You and I both know protein needs to be a priority following a workout, but the jury is still out on how much protein is needed to maximize muscle growth and repair. Fortunately, new research has shed some light on the matter. read more

Consuming 20 grams of protein after your workout should do the trick, report British researchers. In the study, 48 men ingested zero, 10, 20, or 40 grams of protein immediately after a strength workout. read more

They should take in 1.8 to 2.0 grams per kilogram of body weight each day. For example, a woman who weighs 150 pounds needs approximately 122 to 136 grams of protein per day, about 30 to 40 grams of which should be consumed within 30 to 60 minutes of finishing a workout, according to Greenwood et al. Furthermore, a high-protein meal should be consumed within two hours of completing a tough workout. read more

While 25 grams of protein within two hours of a workout aids in muscle recovery and building, it is important to know how much total protein you should consume daily. An adult athlete looking to build muscle should consume roughly 0.64 to 0.82 grams per pound of body weight, according to Montana State University-Bozeman's Sports Nutrition site. read more