The amount of protein you need after a workout depends on a few factors, including your body weight, fitness goals, and the type of exercise you did. However, most experts recommend consuming 20-40 grams of high-quality protein within two hours of finishing your workout to maximize muscle protein synthesis (MPS), which is the process of repairing and rebuilding muscle tissue.
Here is a more detailed breakdown of how much protein you need after a workout based on your fitness goals:
- To maintain muscle mass: 20-25 grams of protein
- To build muscle mass: 25-40 grams of protein
- To lose weight and maintain muscle mass: 25-30 grams of protein
If you are not sure how much protein you need, it is best to err on the side of caution and consume more protein. Excess protein will be excreted by the body, so there is no risk of consuming too much.
Here are some of the best proteins to eat after a workout:
Eggs
Eggs after a workout are a complete protein source, meaning they contain all nine essential amino acids that your body cannot produce on its own. Eggs are also a good source of choline, which is important for muscle function and recovery.
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Greek yogurt
Greek yogurt is another great source of protein and carbohydrates, which your body needs to recover after a workout. Greek yogurt is also a good source of calcium, which is important for bone health.
Cottage cheese
Cottage cheese is a low-calorie, high-protein food that is perfect for post-workout recovery. It is also a good source of calcium and phosphorus.
Salmon
Salmon is a good source of protein and omega-3 fatty acids, which are beneficial for heart health and muscle recovery.
Tuna
Tuna is a convenient and affordable source of protein. It is also a good source of omega-3 fatty acids.
Chicken breast
Chicken breast is a lean protein source that is low in calories and fat. It is also a good source of niacin, which is important for energy production.
Beans
Beans are a great source of protein after a workout. They are a plant-based protein, which means that they do not contain any cholesterol or saturated fat. Eating beans after a workout helps to repair and rebuild muscle tissue, energizes and keeps you feeling full and satisfied. Beans are also a good source of complex carbohydrates, fiber, and vitamins and minerals such as iron, potassium, and magnesium. These nutrients are important for overall health and well-being.
Some examples of good beans to eat after a workout include:
- Black beans
- Kidney beans
- Pinto beans
- Lentils
- Chickpeas
Here are some examples of post-workout meals and snacks that include beans:
- Black bean burger on a whole-wheat bun with avocado and sprouts
- Lentil soup with a side salad
- Chickpea and quinoa salad with vegetables and vinaigrette dressing
- Hummus wrap with whole-wheat tortillas and roasted vegetables
- Black bean and sweet potato chili
Nuts
Nuts like almonds, walnuts, cashews, peanuts, and brazil nuts are convenient and portable snacks that can be enjoyed after a workout. They are also a good source of protein and other nutrients that are important for muscle recovery.
Here are some examples of post-workout meals and snacks that include nuts:
- Trail mix with nuts, seeds, and dried fruit
- Peanut butter and banana sandwich on whole-wheat bread
- Almond milk smoothie with berries and yogurt
- Yogurt parfait with nuts, granola, and berries
- Walnut and spinach salad with vinaigrette dressing
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Whey protein powder
Seeds
Eating seeds after a workout is a great way to refuel and recover your body. Seeds are a good source of protein, healthy fats, fiber, and other nutrients that are important for muscle repair and growth.
Examples of good seeds to eat after a workout include:
- Chia seeds
- Pumpkin seeds
- Flaxseed
- Hemp seeds
- Sunflower seeds
Here are some examples of post-workout meals and snacks that include seeds:
- Chia seed pudding with berries and yogurt
- Pumpkin seed butter sandwich on whole-wheat bread
- Flaxseed smoothie with fruit and yogurt
- Hemp seed granola bar
- Sunflower seed salad with quinoa and vegetables
Turkey
You can source protein from eating turkey after a workout. Turkey is a good source of high-quality protein, which is essential for muscle repair and growth.
A 3-ounce serving of cooked turkey breast contains about 25 grams of protein. This is a significant amount of protein, and it is enough to help support muscle recovery after a workout.
In addition to protein, turkey is also a good source of other nutrients that are important for muscle recovery, such as selenium, zinc, and iron. These nutrients can help to reduce inflammation, support muscle function, and improve immune system function.
You can eat these proteins on their own or combine them with other foods to create a complete meal or snack. For example, you could have a hard-boiled egg and a piece of fruit, a Greek yogurt parfait with berries and granola, or a tuna salad sandwich on whole-wheat bread.
Here are some additional tips for eating protein after a workout:
- Aim to consume 20-40 grams of protein within two hours of finishing your workout.
- Choose high-quality protein sources that are easily digested.
- Combine protein with carbohydrates to replenish your glycogen stores.
- Drink plenty of fluids to rehydrate your body.
