How Much Protein Do You Need After Exercise?
Whole Body Net Protein Balance Plateaus in Response to Varying Protein Intakes During Post‐Exercise Recovery: Identification of a Maximal Anabolic Intake
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Net protein balance plateaus despite increasing protein intake, even when carbs and energy are controlled.
Many believe the body can keep using more protein indefinitely after exercise, especially in mixed meals. This study shows a clear upper limit.
Practical Takeaways
Aim for about 1.6 grams of protein per kilogram of body weight per day after exercise for optimal recovery.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Net protein balance plateaus despite increasing protein intake, even when carbs and energy are controlled.
Many believe the body can keep using more protein indefinitely after exercise, especially in mixed meals. This study shows a clear upper limit.
Practical Takeaways
Aim for about 1.6 grams of protein per kilogram of body weight per day after exercise for optimal recovery.
Publication
Journal
The FASEB Journal
Year
2017
Authors
Michael Mazzulla, Hiroyuki Kato, J. Packer, Denise J. Wooding, Daniel R. Moore
Related Content
Claims (4)
After working out, eating carbs and protein—about 3–5 grams of carbs and 1.2–1.5 grams of protein for every kilo you weigh—helps your body recover better.
If you're a healthy, active young person working out, eating more protein helps your muscles recover — but only up to a point. After about 1.6 grams of protein per kilo of body weight each day, your body can't use any extra to build more muscle.
After working out, your body builds muscle best when you eat protein and carbs in a certain mix — about 1 part protein to 3.2 parts carbs. Eating more carbs beyond that might not help you build more muscle.
When young, active people eat more protein after working out, their bodies don’t just steadily build more muscle — instead, the way their body handles protein changes in a more complicated, up-and-down way involving both making and breaking down protein.