Whatever your goals, it's best to focus on the amount of protein you need each day. You want to space out your protein intake throughout the day for maximum results — and adding a protein shake to your routine post-workout can be a good way to reach that target.
Is 50 grams of protein too much after a workout?
General recommendations are to consume 15-25 grams of protein at meals and in the early recovery phase (anabolic window) — 45 minutes to one hour after a workout. Studies show higher intakes (more than 40 grams) are no more beneficial than the recommended 15-25 grams at one time.
Is 30g of protein enough after a workout?
Research also suggests there's a protein ceiling. In other words, there's a cap on how much protein your body can use in one sitting to build and repair muscle. For a 175-lb man, it's about 30g of protein; for bigger guys, like someone who's 250 pounds, protein intake should rise to about 42g.
Is it possible to have too much protein after workout?
Protein does contain calories and when there is more than the body can metabolize, the body either converts it to fat for storage or it is excreted in the urine. In short, consuming too much protein can cause an increase in fat, not an increase in muscle mass, and that is the last thing most athletes want.
How soon after workout do I need protein?
This is followed by an increase in muscle protein synthesis over the next 24 hours. For that reason, it's important to consider both the amount of protein you eat and when you eat it. Ideally, protein should be eaten within 30 minutes of finishing a workout.
Is 40 grams of protein good after a workout?
Depending on your body weight, 20-40 grams of protein every 3 to 4 hours is recommended (1). Studies have shown that ingesting 20–40 grams of protein seems to maximize the body's ability to recover after exercise ( 9 , 11 ).