How Much Protein After Workout
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Therefore ingesting 20 40 grams of protein after workout maximizes body s recovery process.
How much protein after workout. Although this study was small and the first of its kind the results suggest that striving to consume 40 grams of protein post workout is the way to go if you want to add muscle regardless of your size. Consuming 20 grams of protein after your workout should do the trick report british researchers. Optimal is what you should strive for. A review published in a 2009 edition of the journal of the canadian chiropractic association.
That s why white caps optimum protein intake at 30 grams any more and your body may start unraveling all the reps you just did storing the protein as excess fat. More is not at all better. So how much protein after a workout depends on some factors but there is a standardized amount to consume. It was also believed that around 20 grams of whey was the amount needed to really get a boost in muscle protein synthesis post workout by protein ingestion.
The recommended amount per pound of body weight 0 3 0 5 grams kg is 0 14 0 23 grams of protein soon after a workout. It s recommended that you consume 0 14 0 23 grams of protein per pound of body weight 0 3 0 5 grams kg very soon after a workout 1. Consuming at least 10 grams of whey protein after working out seems to help increase muscle mass. Having too much of anything will do more harm than good.
Although more research is needed the current study suggests that those consuming only 20 25 grams protein after training may achieve greater post workout mps with 40 grams. According to most of the research out there on post workout protein intake about 20 30 grams of protein after a workout will have the most benefit. The authors speculate that this is especially true if you follow a total body training style. This is likely why you see most protein supplements that have servings in the 20 30 gram range with between 24 27 grams being the most popular.
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