Protein After a Workout: How Much and How Soon?
A post-workout meal of about 20-40 g of protein supports muscle repair, and the timing window is wider than once believed. Getting quality protein within a couple of hours of…
Calculate Your Protein IntakeThe idea of a narrow anabolic window has been overstated; what matters most is your total daily protein and getting a solid dose sometime around training. For most people, 20-40 g of protein after a session covers the repair demand comfortably.
If you trained fasted or have not eaten for several hours, a post-workout feed becomes more important and sooner is better. Otherwise, a normal protein-rich meal within a couple of hours of finishing does the job.
- Post-workout dose: 20-40 g of protein
- The anabolic window is hours, not minutes
- Fasted training makes a prompt feed more important
- Total daily protein still matters most
Quick Reference
- General health (sedentary): 0.8–1.0 g/kg body weight
- Weight loss: 1.6–2.2 g/kg to preserve muscle in a deficit
- Muscle gain: 1.8–2.5 g/kg depending on training experience
- Athletic performance: 2.0–3.1 g/kg
- Spread intake across 4–5 meals of 25–40g each for best results
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Frequently Asked Questions
Vegetarians need the same amount of protein as anyone else for their weight, activity level and goal — the difference is sourcing it from foods like paneer, lentils, tofu, Greek yogurt, eggs and dairy instead of meat. Combining a few plant sources across the day (e.g. lentils with rice or dal with paneer) covers the full range of essential amino acids.