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| Image by Jovo Jovanovic / Stocksy |
Hungry post-exercise? After burning those calories, it's no surprise that what you eat impacts how your muscles respond to the workout. While there's no one-size-fits-all post-workout meal, prioritize one crucial macronutrient: protein.
How much protein should you eat after a workout?
"As you get older, the blood flow to the muscles increases post-training, and there's good data to suggest that older muscle can respond like younger muscle post-training with the addition of dietary protein," says functional medicine doctor Gabrielle Lyon, D.O.
Not all protein is created equal. Leucine, the most important amino acid for muscle protein synthesis, plays a crucial role in repairing body tissue. Consuming 2.5-3 grams of leucine is recommended post-workout.
Aim for around 30 grams of protein post-training, an effective strategy for nearly everybody. Eating 30 grams of protein at a time is a good strategy for building muscle, whether you just worked out or not. Eating within two hours post-workout is optimal for refueling and maximizing muscle growth. Learn more about protein timing here.
If you'd like a more personalized approach to your daily protein goals, Lyon offers this simple calculator, and this article digs deeper into protein needs for women.
Protein sources to try
Animal protein:
- Whey protein powder: 17-30 grams (depending on brand)
- Chicken breast: 59 grams
- Turkey breast: 25 grams
- Lean beef: 24 grams
- Eggs: 6 grams each (with 0.6 gram of leucine)
Plant protein:
- Plant protein powder: 18-28 grams (depending on brand)
- Lentils: 18 grams
- Black beans: 15 grams
- Hemp seeds: 11 grams
- Oats: 10 grams
- Chickpeas: 10 grams
The takeaway
Everyone has different nutritional needs, so it's important to honor your own. While there isn't one perfect post-workout food, Lyon reminds us that focusing on protein can encourage better muscle response. For yummy ideas, look no further than this gut-health-doctor-approved protein smoothie and protein-packed caramelized onion frittata.