Should I Consume Protein Right After a Workout?

This is a common question I get. The short answer is no. The caveat is that it depends on what your meals are and when.

If you’ve eaten within 2 hours previous to your workout, and the meal was balanced (20+ grams protein, a small amount of fat, starch, and veggies), you’re fine. Just eat within another 2 hours.


If your workout was under an hour, not at least a 7/10 intensity, and not much muscle pump or volume, you probably don’t need to worry too much about protein around your workout.


Number one priority is to have adequate total daily protein. Think .8 grams per pound you weigh. Other top priorities are adequate sleep and hydration. Without those, your nutrition timing won’t help a whole lot.


If you had an intense workout and it’s not around meals:
You want something with both protein and carbohydrate right before or after the workout. Ideally about a 2:1 carb to protein ratio. So, a protein shake with about 25-40g of protein and 50-80 grams of carbohydrate. Don’t try and be perfect, a scoop of protein with some blended fruit will do.

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