It’s safe to say that most people know that it’s important to consume protein after a workout. But exactly how much protein do you need after a workout? Is protein intake one size fits all? And how exactly should we consume this protein?
Learn the answers to these questions and more, including 7 easy high-protein recipes to try.
I’m not going to exaggerate that protein is important because we all know that protein is important. It’s even more important if you work out regularly and lead an active lifestyle.
But when it comes to protein, there’s a lot of misinformation and myths out there.
The quick and dirty conclusion about how much protein you need after a workout should start with a comprehensive discussion of protein in general.
What you eat before training is also important!Read: 7 best pre-workout snacks for long-lasting, healthy energy
It’s important to know the exact facts about your protein intake and how much protein you need after a workout.
Here are science-based facts about daily protein intake published by Harvard University.The average sedentary woman is approximately 40-50 grams of protein per day. If you are more active, an athlete, or lift heavy weights at the gym, you will benefit more. 1.2-2g protein per kg body weight.
For a person weighing 150 pounds, this means 82 to 136 grams per day. (Please note that this is in kilograms) do not have lb! 150 pounds equals approximately 68 kilograms. ) In other words, you need about 0.75 grams of protein per pound of body weight. For example, if you weigh 200 pounds, you should consume about 150 grams of protein per day.
Post-workout protein: why is it important?
Consider this a short crash course on the importance of protein and why it’s important to consume what you consume post-workout.
In the most basic sense, proteins are the building blocks of muscle and are essential for muscle growth and maintenance. When you train, you create tiny micro-tears in your muscle fibers that allow them to repair and become stronger.
Protein is an essential fuel that our bodies need to facilitate this process, so if you’re feeling like you’re not making as much progress as you’d like on your fitness journey, check your protein intake. It’s worth revisiting. If this is lacking, training can become the equivalent of driving a car with an empty gas tank.
It’s not just the amount of post-workout protein (more on that later), but also the timing. This is because after a taxing workout, your body has exhausted its energy sources and is looking for fuel.
Traditional wisdom and old research once suggested the need for an emergency post-workout protein intake, and the earlier the better.but new research This suggests that post-workout protein can have the same effect even if taken several hours later.
Timing can help with recovery, but no one is perfect, and with busy lives, it’s not always possible to eat a protein-rich snack immediately after a workout. Don’t stress.The most important thing to keep in mind is that your wholeness Calorie and protein intake You can consume enough throughout the day to keep your body constantly energized.
So how much protein do you need after a workout?
Is 30 grams of protein enough after a workout? Is 40 grams of post-workout protein too much?
These are just a few of the many widely searched questions regarding how much protein you need after training. If you’re having trouble distinguishing between fact and fiction, you’re not alone.
Depending on the source, you will get different answers to these questions. Also, advice will vary depending on your individual physique and training goals.but recent research It has been suggested that a post-workout protein intake of around 20-40 grams is the golden number to aim for.
Recent research suggests that the golden standard for post-workout protein intake is approximately 20-40 grams.
When it comes to protein intake, more is not always better. So keep that in mind about protein in general.When you’re stressed trying to eat as much as possible, the extra protein outside your RDA is either burned, stored as fat, or even Essential system for tax Depending on the situation, such as kidney function.
If you’re worried that you’re not getting enough protein in your overall diet, read this article: 10 Surprising Signs You’re Not Getting Enough Protein
7 protein-rich post-workout snacks
If protein is king, then carbohydrates are its right hand man, in fact, Carbohydrates are just as important For recovery after training. Both are needed to promote muscle growth and replenish glycogen (aka carbohydrate!) stores depleted during sweating.
For best results, be sure to combine protein and carbohydrates after your workout.
Our recommended protein
Orgain Organic Vegan Protein Powder
- 21 grams of clean, plant-based, organic protein per serving
- Dairy free
- No added sugar
- soy free, gluten free,
- Added 50 superfoods (kale, chia, beets, turmeric) and fibrous prebiotics.
That’s why Orgain Protein is the recommended protein!
Here are some easy snack ideas. They’re all plant-based (yes, it’s easy to get protein even if you’re vegan. Read this article to debunk the 7 myths about vegan he protein you’re clinging to!). pocket (i.e. refrigerator)
1. Protein shake
Nothing beats the classics. When it comes to post-workout protein, there’s nothing easier than throwing frozen fruit like bananas, blueberries, spinach, or mango into a blender with plant-based milk, ice, or milk. A spoonful of your favorite protein powder.
Want to mix up your protein shake flavors?Try this delicious Mint Thins Flavored Protein Shake
Pro tip: For added carbs, add a handful of oats.
Depending on the type of protein powder you choose, the options are virtually endless, but a shake can easily contain over 20 grams of protein. Additionally, the fruit and oats provide carbohydrates, making them a balanced post-workout snack.
Recommended protein: we, Organ line of plant-based proteins. Whether plant-based or not, this healthy organic protein offers the best nutritional benefits. Free of gluten, soy, and dairy, with no added sugar and 21 grams of protein per serving.
2. Energy bites that don’t burn
The easiest snack to prepare ahead of time and always have on hand is to make these no-bake energy ball recipes with your favorite protein powder.
This is a YouAligned recipe! Click the link above to see the complete recipe and ingredient list.
Again, depending on your protein powder choice, this recipe can easily exceed 20 grams of protein. Eat as much as you like – easy to take back to the gym in a Ziploc container and keep in the fridge for several days.
3. Chia seed pudding
Chia seeds are naturally very high in protein, but we make it even more voluminous by using protein-rich plant milks like soy or pea and topping it with hemp hearts.
Check out our favorite chia seed pudding recipe here with several customizable variations!
Chia seeds don’t just contain good protein. It’s also rich in omega-3 fatty acids and fiber. Prepare several servings in advance and store in the refrigerator to enjoy all week long after your workout. Chia seed pudding is endlessly customizable, so add your favorite toppings, fruit, or even dark chocolate.
4. Rice + tofu bowl
In addition to the basic carbohydrates, rice, there is nothing easier or easier to prepare in advance than having plant-based protein in the form of baked or air-fried tofu. Top with your favorite sauce or sprinkle with soy sauce.
You can measure out tofu and get at least 20 grams of protein and accompanying carbohydrates from the rice. If you want to sneak in some extra veggies, serve with steamed broccoli or seaweed snacks, or avocado for healthy fats.
5. Open face turkey sandwich
Whether you choose an organic, antibiotic-free turkey or a plant-based one, pick up slices of vegan deli meat at the grocery store and layer the bread with your favorite toppings like mustard, cheese, and lettuce. please.
Your post-workout snack doesn’t have to be fancy. Nothing beats a simple, protein-packed sandwich. Vegan deli slices contain a surprising amount of protein in just a few slices, so when combined with the protein in the bread, you can easily get over 20 grams of protein. Look for breads with at least 5 grams of protein per slice.
6. Protein rice pudding (or protein yogurt)
If the idea of having a dessert waiting for you after your workout appeals to you, make a simple protein-rich rice pudding by adding cooked white rice, plant-based milk, a scoop of vanilla protein powder, vanilla, cinnamon, raisins, and a drizzle. Let’s make it. of maple syrup.
For best results, be sure to combine protein and carbohydrates after your workout.
It’s the perfect post-workout snack because it’s easy to prepare in advance and convenient to carry. It’s a blend of protein from the powder, carbohydrates from the rice, and a touch of indulgence and sweetness.
Don’t you need food? Follow the recipe by substituting yogurt (plant-based alternatives like Greek yogurt or coconut yogurt) or add a spoonful of your favorite protein.
7. Favorite protein bar or cookie
If you find yourself on the go, there’s nothing easier than picking up a pre-made protein bar or cookie at the grocery store. Remember to buy one with a high protein content, ideally 20 grams, and minimal sugar.
Post-workout protein: final takeaways
Now that you know how much protein you need after a workout, you’re ready to maximize the benefits of being active and nourishing your body.
With this knowledge and high-protein post-workout recipes, fueling your workouts has never been easier. As always, everyone is different, so follow the science on post-workout protein to find what works best for your body.
By having a few of these high-protein snack options on hand each week, you’ll know that your choices in the kitchen support your efforts at the gym or on the yoga mat.
Follow the science behind post-workout protein to find what works best for your body.
As with all nutrition and health tips, remember that perfection is the enemy of progress. So don’t hold yourself to impossible standards or stress about getting the perfect high-protein fuel post-workout.
Think zoomed out and remember to fuel yourself with plenty of protein and healthy carbohydrates throughout the day, not just after your workout.
All information contained is not intended for therapeutic or diagnostic purposes. Always consult your health care provider if you have medical questions and before starting or changing any diet, supplements, or exercise regimen.
