People need a number of nutrients to maximize performance when engaged in hard training. Protein is one of the important macronutrients required to accelerate recovery after a strenuous workout session. Most experts believe that you should have it after your workout because the amino acid that make up protein can get to work straight away and repair damaged muscle tissue. But many people cannot get maximum benefits if you do not know how much protein to eat after workout is necessary to aid recovery.

How Much Protein After Workout?

20 to 25 grams of protein can be taken after workout to maximize muscle growth and repair, and the rest will go out of your urine as amino acid. For exact figures, it depends on your workout intensity and your body weight, as well as your overall diet style.

According to the American College of Sports Medicine, you should be taking 0.5 to 0.75 grams protein per pound (1.1 to 1.65 grams per kilogram) of your body weight if you are engaged in strength or endurance training – the recommended daily intake of protein. Specifically, another research shows that females are recommended to take 0.36 grams protein per pound (0.8 grams per kilogram). So, a woman weighing 130 pounds should take about 46.8 grams of protein after workout.

For power and endurance athletes, more protein should be taken each day, but the figure is just not that high as perceived. The recommended daily intake of protein is 0.67 to 0.78 grams per pound of body weight (1.4 to 1.7g per kilogram).

When to Take Protein Post Workout

Even when you are clear about how much protein after workout is beneficial, it is important to understand exactly when to take it after your workout. Fitness experts are of the view that you should ingest protein within an hour of your training. While some studies have found that there is no real difference in benefits when you consume protein within one and three hours after training, some studies share different findings. The latest research shows that you are going to get better results when you ingest protein immediately after your workout because this provides a better muscle-building or anabolic response as compared to taking protein a couple of hours after your workout.

What Source of Protein Should I Choose?

There are different protein sources, so it is important to learn how to choose the best ones for you. Whey protein powder is one of the best sources of protein to eat immediately after your workout. All you have to do is to mix it with water or some type of liquid then it is ready. The preferable benefit of a whey protein shake is its capability of being quickly digested, which is mainly due to the fact that your body can digest liquid faster than solid food meals.

What Can Protein Do Post Workout?

Aside from how much protein after workout to take, you should be clear about the effects of protein taken after workout. One thing to point out is that you will gain muscle mass only if the net protein balances stay positive.

Research shows that the intake of protein after work out will help to change and restore the balance to a positive state by decreasing the breakdown of protein. Moreover, some studies have confirmed that drinking a protein shake after your workout will lead to an increase in strength and muscle mass.